I was visiting my parents a while back and the fitness director at my mom’s gym asked me to teach an “abs class” while I was in town. The fitness manager was shocked when I politely declined!
When the fitness manager asked me why I declined his offer, I politely replied, “I don’t teach abs classes, abs are made in the kitchen, not in the gym. No point in wasting my member’s time by making this Is.” Thousands of useless crunches in class every week. Doing them that way won’t flatten a single ab!”
Here’s the thing that many people overlook, including many trainers. The most important tool you need to develop your abs is diet. Regardless of what you may have heard, or what the latest hyped fat loss pill may have promised you, abs are made in the kitchen. You can have the best training schedule ever, but if your diet is out of whack, your gut will be too.
So how do I get better abs?
1. 90% of Paheli is food.
To burn fat and reveal your washboard six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats and some carbohydrates. Protein helps form the building blocks of muscle and is probably the most essential macronutrient of them all, mainly because your body burns a ton of calories digesting protein.
Calculating the right amount of carbohydrates to eat can be difficult, but a good strategy to use is to eat most of your carbs after a workout. When you consume carbs after a workout, your body rapidly absorbs the carbs directly into the muscle tissue, thereby promoting growth. Post-workout carbs also help your muscles recover faster, which will give you better results faster.
Many people believe that eating fat will make you fat, but in fact, healthy polyunsaturated and monounsaturated fats like fish oil, nuts, and olive oil will actually help you burn more fat than a low-fat diet. . Comprising 20-30% of dietary fat in your diet, kelp will keep insulin levels stable, which will help prevent you from gaining excess body fat.
The final diet tip is to include plenty of fiber and raw vegetables with each meal. Vegetables are loaded with a lot of fibre, antioxidants, vitamins and minerals which are essential for building a lean body and six pack abs.
2. Stop doing thousands of crunches and sit-ups
Compound, multi-joint, total body movements will promote greater total fat loss and a much greater muscle building response than crunches and sit-ups.
Personally, I find it completely pointless to waste an hour of your time doing hundreds of pointless crunches and sit-ups, when that hour could be spent doing exercises that are more productive for fat loss.
Working as a fitness model, I typically work out for abs for about 20 minutes, two or three times per week. There’s no better reason to work on your abs!
Here is a list of the best compound exercises that you should include in your workout program:
Foot: barbell squats, lunges, deadlifts
Shoulder: Military press, hang-clean and press
Weapon: Dips, Close-Grip Pushups
Back: deadlifts, pull-ups
chest: bench press, push-ups
Once you get more advanced with your training, you can incorporate Olympic lifts like cleans and snatches into the mix. These two exercises are very demanding and use almost every joint in the body. They can also trigger a huge metabolic response within the body, as well as increase strength and balance.
3. Use Smart “Cardio” Methods
I’m sure you’ve probably heard that the best way to burn fat is to do long duration cardio at a slow to moderate pace. This method of reducing obesity is good, but there is an even better way. I suggest doing interval workout with abdominal exercises.
Here’s an example:
During the active recovery periods of your interval workout, do ab exercises. For example, if you’re doing interval sprints on a stationary bike or treadmill, run 30 seconds at your maximum speed. Jump off the machine and immediately do one set of 20 stability ball crunches. Go back to the machine and lift it up again.
Repeat 5-8 times.
You can do various ab exercises during this interval session like reverse crunches, plank etc.
In summary, the key to getting rock hard six pack abs is to build your body with multi-joint compound exercises, then once you’re making good progress, follow nutrition and solid maintenance to keep your abs tight throughout the year. use the plan.
Source by Jamin Thompson
