"HOW CAN I GET THEM?!"
"WHAT DO I NEED TO DO TO GET THEM?! "
"WHAT DO I EAT?!"
TRAINING, NUTRITION, GENETICS EXPLAINED!
SO its summer time, time to go to the pool and rock that swimwear! Maybe you’ve started adding some extra ab crunches to your workout in hopes of getting your abs to make a rockin’ appearance while layin’ poolside this summer!
Seems like it makes sense, right?
"If I train my abs then I should get abs, right?"
Sort of…
I’m going to break down THE BIG 3 principles when it comes to revealing your abs and keeping them visible for the world to see!
The 3 things are...
TRAINING
NUTRITION
GENETICS
All these things dictate how much your abs show!
And let me preface that, all these things vary from person to person.
Now lets break things down, shall we?!
1. TRAINING
When it comes to training the abs, many people resort to do an endless amount of crunches or sit ups and calling it a day.
While performing countless reps of crunches isn’t easy and lets be honest, it can be quite boring to do, it is NOT the most efficient way to train your abs in order to get those bad boys poppin'! Your abdominals are a muscle just like any other muscle in your body, like your biceps, your triceps, quadriceps, etc. To get your abs to grow, you need to train them just like your would any other muscle on your body. Training the abs with weight and increasing that weight as you advance in your program will help you to continue to build the muscle in your abs.
Training your abs from different angles to target all areas of your abs (your rectus abdominals, internal and external oblique’s, serratus anterior). You need to stimulate your abs from all angles, incorporating exercises that target all muscles of the abs.
Lastly, training abs directly and ONLY training your abs will NOT give you abs. Unfortunately you cannot spot reduce specific areas to lose body fat by overtraining that body part. A way to get your abs to show more overall is to burn off more fat off your entire body overall! This comes through a properly structured training/cardio and nutrition program! (Keep reading because nutrition is up next!)
2. NUTRITION
How many of you have heard the saying, abs are made in the kitchen?!
Well that saying speaks 100% the truth!
Consuming an optimal diet consisting of the right amounts of protein, carbohydrates and fat for YOUR body and lifestyle is key! Eating nutritious foods, avoiding processed foods and drinking plenty of water is a great way to start!
For those of you who know me, know I am big on tracking macronutrient/caloric intake. I personally find this way a very sustainable approach to keeping my diet in check and allowing me to alter the ratio of macronutrients when I am cutting or lean bulking! Feel free to shoot me a message if you have any questions on flexible dieting/finding your most optimal macronutrients! I’m happy to help!
3. GENETICS
Lastly, the point that is not in our control but can play a role in how much your abs show is our genetics!
We all have different areas on the body where our body prefers to carry most of our fat. For ladies, a common area is in the glutes and hips area. For males, a common area is in the stomach. However, we all have different underlying shapes of our abs and they way they look on our body is dictated by our genetics.
Some people will get to super low levels of body fat and still don’t have their abs showing as defined as others at the some body fat %. Unfair? HECK YES! But that’s just life and genetics my friends! Some people respond extremely well to training their abs only once a week and see the development in their abs they want.
Overall, make the most out of what you have! You can always improve and work hard to get those abdominals to pop!
IN CONCLUSION...
At the end of the day, remember that consistency is key!
No fitness goal is out of reach for you, you just need to make the right changes and choices! :)
As always, feel free to email me/shoot me a msg in my contact forum if you have any additional questions!
I'm here and more than happy to help!! xo
