Everyone has abs. Yes, even you. Those who exercise the abdomen area have strong abs but no necessary visible. How frustrating is it to see results in many places on the body except the stomach. The truth is that for abs to show your body fat percentage needs to be around 16% for women. It’s even lower for men so let’s rejoice with this one. Many factors contribute to overall body fat percentages so to obtain a toned midsection you need to implement several elements.
Eat Better
Food is the biggest factor in getting those abs to peek through since body fat percentage needs to be lower. It’s true what they say, you can’t outrun a bad diet. It’s almost impossible to burn more calories in the gym than the calories consumed during the week. Your best option is just to eat healthy whole foods and very little processed foods. Those yummy little crackers, granola bars, protein bars, frozen dinners or lunch meats are all on the no-no list. At the very least, they are on the “limited” list. The more processed foods are the less nutritional value they have and the more additives they contain. Additives like chemicals and sodium which disrupt the body’s natural ability to break down and utilize food as energy. Consume foods in the purest state which means as fresh as possible and home-cooked.
Reduce carbohydrates to a maximum of 150 grams per day. Starchy foods like bread, crackers, white rice, white potatoes, and baked goods are the equivalent to sugar for the body. They spike blood sugar levels and cause excessive hunger and calorie intake. Reduce these foods and opt for whole grains such as sweet potatoes or brown rice and have less bread and cut out baked goods. The bonus of eating fewer carbs? Well, whole grains actually contain more fiber which increases satiation and intestine health.
Protein supports muscle repair and growth. For those strong abs to pop through they need to be nutritionally supported. Aim for 80-120 grams per day to maximize results. Protein sources come in a variety of manners but here are some ideas:
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- Lean meats
- Fish
- Pea protein powder
- Beans
- Nuts
- Spinach
- Seitan
- Quinoa
- Chia/ Hemp seeds
- Broccoli
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*Pro Tip* – You might hear that it’s harder for women to get abs than men. This is a myth as both men and women are able to achieve abs. The only issue is that women naturally hold onto more fat for biological reasons and thus might have to work a bit more to reduce body fat percentages compared to men.
Train Smarter
The best way to optimize ab workouts is to dedicate 2-3 days a week for a minimum 15-minute session. In this 15 minutes, target all 4 main regions of the abs to ensure symmetry. The best ab moves are here. Allow 2 days of rest between each session so that the muscles can heal and strengthen properly. Dynamic moves will give the fastest results because they engage more muscles and require more strength. Some examples are below.
Along with training abs 2-3 days a week it is necessary to be doing enough cardio and explosive exercises. This helps burn fat and keeps the metabolism fast and efficient. Some examples of explosive exercises include:
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- Sprints
- Burpees
- Squat jumps
- Mountian climbers
- Jump rope
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It’s best to maintain regular cardio sessions while also including some of the explosives exercises listed above. The goal is to aim for at least 4 days a week of cardio. The starting point is about 20 minutes a session and you want to be sweating while really pushing personal limits. Mixing traditional cardio with explosive cardio surprises the body. This method of training aides in fat loss by demanding the body to quickly utilize stored energy.
*Pro Tip* – Abs are a group of muscles that need to be maintained more often than others. Just a couple of weeks off track and those abs will begin to fade away. A consistently healthy lifestyle is key to making them a more permanent feature.
Hydration Station
Dehydration can result in bloating and fatigue. The last thing you want is to have snug pants and no energy to hit the gym after work. It seems like an unfair catch-22 but it’s the truth. Additionally, heavy sodium intake also depletes water from the body and disrupts regulatory hormones. The best ways to stay hydrated are by tracking intake and setting hourly reminders. Use a refillable water bottle and set a goal to drink 4 a day. Keep aligned with this goal by always having your water bottle nearby and taking sips frequently. The ultimate goal is to have 3 liters of water per day on a regular basis. Some other top choices for fast hydration include:
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- Lemon water
- Watermelon juice
- Coconut water
- Herbal teas
- Beet juice
- Fruit infused waters
- Eat more cucumber, strawberries, celery
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Self-Esteem
Everyone has different genetics and this means that everyone has different ab muscle shapes. There are some people who are very lean but hardly have abs. This is just how their body is. They will certainly look toned but may never achieve a ripped 6-pack. Being happy with your body and what it is capable of means that you respect and honor any genetic heritage. You might be the kind of person who will never have a ripped stomach but you certainly CAN be the kind of person who has toned abs.
Reducing body fat will allow the stomach to look as toned as it feels. By eating better and training in a more focused way the body will naturally reduce fat. Do not obsess about body fat percentages and instead just eat with more awareness and train with more intention. In less than 4 weeks you will have more definition and feel a bit more inclined to show it off.
