1) Diet is #1 most important thing to keep after when losing body fat. If your diet isn’t in check, then don’t expect results. 95% of people in the gym look pretty much the same, year in and year out, solely because they don’t understand this which usually ends up in a loss of motivation.
2) Treat your abs as any other muscle, absolutely no difference; work them out the same and use weights in progressing them. Hundreds of sit-ups a night isn’t doing anything besides increasing your abs endurance, which isn’t going to get them to build mass on them or lower the body fat surrounding them to make them show. Hit the upper and lower abs with intensity and progress with additional weight when you’re able to.
Treat your abs as any other muscle, work them out the same and use weights in progressing them.
Like every other muscle, the whole point is to stretch and tear the
fibers with whatever exercises, sets, or reps it takes to achieve this,
which may be slightly different for everybody. I’ll go over a few
exercises that I’ve considered staples to my workouts over the years
that help with defining and building your abs along with excellent diet.
The reps/sets stated below are a good starting point for the first few
months, but you may want to increase/decrease as you go along and get a
feel for what your body responds better to. It’s best to get as many
carbs in as possible that your diet allows so that you can pump out the
most reps possible before failure. Check out my article on getting your metabolism under control to make losing body fat a tad bit easier.The Three Exercises You Need To Develop Your Abs
Weighted Decline Sit-ups
– Get on a decline bench
without the bar and grab a weight, recommended to start with a 2.5 or 5
lb weight, or possibly nothing. What ever it takes to get a good burn,
then you can slowly work your way up through the weights.Try 4 sets of
10-12 reps to start. Place the weight DIRECTLY behind your head with
both hands, not in front of your chest or stomach. Slowly concentrate on
flexing the ab muscles on the way down on the exercises, then explode
on the way up. Slow down, fast up — explode on the positive portion of
the exercise, slow it down on the negative. Repeat for previously
mentioned 4 sets of 10-12 with 1-2 minutes rest in between.
Weighted Straight Leg Raises
– Most gyms have a
machine dedicated for this, if you don’t know what it looks like then
ask a trainer or whoever is working the gym about a machine that you can
do leg raises on. These are great lower ab exercises.
Recommend 3 sets of 10 if doing this after weighted decline sit-ups.
Rest on your arms with legs hanging, then while keeping your legs
slightly unlocked (doesn’t have to be completely locked to be straight,
just enough bend to take the lock out of the knees) swing legs up in a
swooping motion til your legs are slightly above parallel with the
ground, then back down slowly. You may fill this in your quads if your
legs are neglected in your workout. Explode the legs on the way up, slow
and concentrated motion on the way down while focusing on using the
abs. Explode through the positive, and slow down through the negative,
textbook way on getting ripped abs through exercises.
Weighted Planks
– The above two exercises are
enough to develop your core, but this is icing on the cake as it also
develops your transverse abdominis muscle, which helps to keep your core
tight and “tucked in” and give your stomach a flatter appearance and
possibly a smaller waist overall.3 Sets of 45 seconds with a weight
placed on your back (easier done with a partner so he/she can place the
weight on top of you). If you are unsure how to preform this exercise,
Google is your friend. Plenty of sites with ‘how-to’ videos on this
exercise. Only difference is a weight is placed on your back for added
resistance instead of increasing time. If this becomes easy at the end
of your ab workout after doing the above two exercises, then increase
weight or time to a full minute, but not past that. Keep the time to a
minute max and just increase weight from there.
“Time under tension” is still key here, slow down on the negatives
and explode on the positive portion of the rep. You can supplement with
other exercises if you want, but honestly these are the only staples
you’ll ever need. Best to throw these in at the end of your normal
workout with 2 days rest in between (ie: Monday/Thursday or
Tuesday/Friday). These exercises along with a strict calorie deficit diet, a good HIIT cardio routine, and decent supplementation (such as the EC Stack), and along with consistency and dedication will get you the abs you want in just a matter of time–period.
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