💘Today's post is about AB training, and how to get that washboard stomach. The biggest misconception in attaining great ABS is all I have to do are thousands of crunches daily, and I will be ripped...WRONG! WRONG!! WRONG!!!
So the real question here is how do you get 6 pack ABS? And the best answer is, that it starts in the kitchen. What type of physique you have, or create, is predicated by the foods you put into your body. With that being said, you still have other things that are important as well, and I will be explaining those in this post.
Let's start out with your eating habits. If you're eating unhealthy fattening foods, then you will never achieve the GOAL of 6 pack ABS! Every half way intelligent person has some idea of what foods they shouldn't be eating, but it's on each individual to decide what's important to them.
For me, I choose to eat healthy in hopes of prolonging life. Definitely not a guarantee that happens, but I'm making the effort. Each individual is different, and with different GOALS, so eating will vary from each person. It's best if we can all get between 4-6 healthy meals daily. By doing so our bodies will function so much better. I like to compare it to a car. If you don't have gas in the vehicle, it won't run. If the body doesn't have the necessary nutrients, it won't function properly.
Now I bet you're asking yourself, How much food should I be eating daily? The best answer I can give is...It depends! It all depends on what your GOAL is. I have a formula that may help you achieve your dream body, and this is not complicated.
Unless you're a competitive bodybuilder, (which most of us aren't), I'm sure the ultimate GOAL is to lose a few pounds. Let's face it, less body fat equals better health.
Remember I said that there is a formula you can try? Well here it is. For this example, I'm going to pretend that I'm a 140 pound woman wanting to lose just 10 pounds. The reason I'm using this as my example is because I have a young woman that goes to my gym, that reached out to me asking how she could lose 10 pounds, so I created a 7 day meal plan for her to try, and of course I help her while in the gym. She is 56 years young, and enjoys training 5 hours per day, 4 days a week. Yes you heard that right, 5 HOURS PER DAY!!! That's too much, and definitely not necessary, but it's what she wants to do!
The human body needs no less than 15 calories per pound of body weight just to maintain, so if you take 130 (her target weight), and multiply it by 15, you get 1,950 which is how many calories she would need daily to maintain a weight of 130 pounds.
Obviously eating that many calories is impossible, and that's why we break up our nutrients into 4-6 healthy meals per day, so that we can get the daily recommended calories that our bodies need to function properly.
It's very realistic, and healthy, to be able to shed 1-2 pounds per week with diet, and exercise. So if she is losing just 1 pound per week let's say. It would take her 10 weeks to shed that excess weight that she wants to lose.
Now hypothetically speaking, let's say that she does everything right over that 10 week span, and isn't getting where she wants to be. How can she get to her desired weight?
In most cases that won't happen, but sometimes it does, and now we have to tweak her caloric intake, and put her in a calorie deficit. What that means is that we take the original 1,950 calories that she was on, and cut them down.
A good rule of thumb is to cut about 250 calories per day for starters, and then after 4-6 weeks, access your progress, and go from there which should put her on pace to lose 1 pound per week. Women in a calorie deficit should be between 1,200-1,500 calories per day, and Men should be between 1,500-1,800 calories per day. If you're still not sure where you should be, consult your physician, and he/she should be able to tell you. This is pretty close, but not etched in stone. You can always alter your caloric intake either way, depending on your needs. We are all built differently, and have different GOALS!
As for me, I generally like to try to get around 50% of my caloric intake from Protein, 30% from Carbohydrates, and around 20% from healthy fats. I'm a diabetic, and unfortunately have to limit my carbs a little bit, otherwise I would be more like 40%/40%/20%.
Now that I've given you a brief description of what you need to do in the kitchen, the rest is easy. Get yourself into your local gym and start working out. Make sure to do cardio. This is how you burn calories. Lifting weights, and exerting energy will also allow you to burn a few calories. There are 3,500 calories in 1 pound of body fat, so in order to lose weight, you must burn more than 3,500 calories, and anything you can do to exert energy, you will be doing just that.
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😀{What are the best ways to train ABS?}
1) Train them 2-3 times per week!
2) Keep your rep range between 10-15, and focus on increasing reps and or resistance!
3) Train ABS slowly. Focus on the contractions, and feel the burn!
4) Work all 4 areas: Upper (Rectus Abdominis), Lower (Transversus Abdominis), Obliques (Internal, & External)!
5) Cardio will help burn the fat, and training them will help gain muscle. If you're overweight, start out by changing your caloric intake, and doing cardio. Once you've lost some body fat, then you can start working out the abdominal region, but not until then!
=> Also make sure you're staying hydrated and drinking plenty of water. By doing so, you will flush all the bad toxins out of your body and you will feel fuller, and will eat less. I try to drink about a gallon or so a day. The body is made up of around 70% water anyway! I posted a diagram just below for you to see if needed!
***The best exercise for the lower 2 muscles in the Rectus Abdominis is called the posterior pelvic tilt. Lay on a flat bench with your hips hanging off the bench while hanging on to each side near the top with your hands for leverage. You will then perform a reverse crunch by bringing your knees up into your chest, and then lowering your legs below parallel, and then repeat. By doing these, you are taking out the hip flexors and focusing on strictly the lower abdominal area. (Start out with 10-15 reps for 3 sets, and work up from there. This takes some strength and effort on your part to perform, so don't risk hurting your lower back if you're not able to do them. Put yourself in a calorie deficit until you get the weight down low enough to be able to perform the exercise...
😄This is 2022, so let's build a better YOU!!!
➤Quick Tip: Vacuums For ABS?
To execute the stomach vacuum, stand upright and place your hands on your hips, and completely exhale all the air out of your lungs. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize trying to touch your navel to your backbone. One isometric contraction of "X" seconds is one repetition.
Once mastered, the stomach vacuum can be performed in a standing, kneeling, seated, or in a prone position. Now you will have no excuse to avoid abdominal training if you are stuck in traffic. As an added bonus, you can also use the stomach vacuum when doing your regular abdominal work by focusing on pulling in on the transverse abdominis. It is just below the belly button, and runs east and west. (side to side, and around the back)
{How Often Should I Be Doing Them?}
Everyday is just fine. Anytime of the day, perform 3 sets of these, with each one lasting about 20-30 seconds. This will only take a couple of minutes out of your day, and you're training the muscle a bit differently than just doing crunches because this way will target the muscle specifically. Give it a try. Who doesn't want a smaller waist...
RIP- John Meadows (AKA Mountain Dog) 1972-2021
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