It amazes me how many people waste 10-30 minutes of their workouts doing crunches (and other abdominal exercises) thinking that they are gonna get ripped abs by doing so.
NEWSFLASH: doing crunches ≠ ripped abs.
We ALL have abs. Some people have 4 packs, most people have 6 packs and a lucky few were blessed with an 8 pack.
"But Tete I have no abs! I only have a ginormous belly!"
Well my friend that means that your abs (and at the moment mine as well) are covered by fat (AKA your body fat % is too high!) but fear not I will show you how to reduce your body fat to reveal your Greek-god like abs.
1. Increase your protein intake!
There this nifty little thing called the "Thermic Effect Of Food" which is used to determine how many calories your body has to burn in order to process the food you ate. Protein has a thermic effect of about 30% or 30kcal per 100kcal of protein consumed. To put it another way: Every time you eat 100kcal from protein your body has to burn 30kcal just to process the food.
Protein also helps you maintain and increase your muscle mass. The more muscle mass you have the higher your metabolism will be which bring me to...
2. Increase your metabolism!
I know I know. I make it sound so easy but the truth is that raising your metabolism is really simple: Train with intensity! Use short rest periods between sets and/or laps. Your body will require a tremendous amount of oxygen which equals to a LOT of calories being burned during your workout and hours (even days) after it.
3. Limit your caloric intake!
Take your weight in lbs and multiply it by 15. Now take whatever number you get and reduce 500. What's left is the amount of calories you need to eat in order to lose 1-2 pounds of weight per week. You are welcome.
(Just a quick note regarding #3: If you are a woman you should never eat less than 1300kcal per day as anything lower could mean that you aren't consuming enough vitamins and minerals)
You see. Getting abs is simple (although it make take some time for people on the heavier side like me). Remember the importance that short term goals have for fat loss and keep going.