Abdominal – Abs – Training

Abs Training – Get Flat Sexy Six Pack Abs the Right Way

Why is it that so many people train their abs with endless sets of crunches? It can’t be fun doing 100s of such a boring repetitive motion, every day, nor is it beneficial.

Abs are like any other muscle, they will grow when subjected to a heavy resistance. Then enabled to rest, and repair. Doing 100s of reps will not get you “definition” this is not a possibility when weight training.

You cannot “tone” a muscle. Muscles can undergo hypertrophy (enlargement) or atrophy (shrinking). You want the former. Definition can only be obtained via a loss of body fat.

Hence this program will be a 3 part affair.
Part 1 covers ab training. Part 2 concerns diet, and Part 3 Cardio.

The Ab Exercises
Here it is, plain and simple once a week you will perform this routine:

2 sets decline weighted crunches.
2 sets decline leg raises.

6-9 reps per set.

That’s it, no oblique work, nor anything else. Obliques are worked sufficiently as stabilizing muscles both with these movements, and many compound lifts such as squats and deads. Now for the important part:

The Abs Diet
You will have to be in a caloric deficit to lose any body weight. That means you have to eat less calories than you expend. It takes roughly 3500 calories to drop a pound of fat. Therefore, if you aim to go 500-1000 calories below maintenance per day, you can lose 1-2lbs per week.

To find how many calories you should be eating to attain this, multiply your weight in pounds by 10-13. This will give a rough estimate. Take for example a 160lb bodybuilder:

160×10=1600 calories per day, roughly a 1000 calorie deficit.

The macro nutrient choice (meaning carbs/protein/fat) it also of importance. As you are in a caloric deficit, you will need plenty of protein, to keep muscle breakdown to a minimum. And sufficient fat, as without fat, your hormone production may be affected. Therefore, the thing you mainly need to drop is carbs. I would suggest:

1 – 1.5g per lb of body weight in protein.
0.5 – 1g per lb of body weight in carbs.
0.3g per lb of body weight in fat.

Continuing our example of a 160lb bodybuilder, this gives:

160 x 1.25=200g protein (800 calories).
160 x 0.75=120g carbs (480 calories).
160 x 0.4=48g fat (432 calories).

At this rate, a 160lb bodybuilder will lose approximately 2lbs per week.

If however you really can’t eat that few calories, and want to bump them up a bit, that’s where part 3 kicks in:

Abs Cardio
I would advise doing cardio 2-3 times per week. Should you choose to do it, the best form is HIIT, High Intensity Interval Training such as,

First, warm-up. Do 2-3 minutes of a slow jog.
Then, go all out and sprint for 30 seconds.
Then walk/slow jog for 60-90seconds.
Go all out for another 30 seconds.
Then walk/slow jog for another 60-90 seconds.
Repeat this sequence the required amount of times.

You will probably be annihilated in about 10 minutes if you try this for the 1st time.

The reasons this is so much better than slow cardio, are:

You will lose less muscle, as catabolism (muscle atrophy) will occur if you workout consistently for too long.
You will raise your metabolism for up to 48hours. Therefore you will burn more calories throughout the day, after you leave the gym.

You don’t get this with long, low intensity cardio.
It takes less time, and is therefore much less boring. Sometimes I even look forward to it.
Slow, low intensity cardio, if done for a long time can convert large, fast twitch muscle fibres(the ones that grow when we lift weights) into small, slow twitch fibres.

This process is irreversible. So if it happens, you’re stuck with the consequences.
That’s it, lets recap what is needed for a rippling set of abs:

A solid, no frills ab routine, done once per week.

A solid diet.

If required to speed weight loss, HIIT cardio. Have fun trying this.    Posted at myprotein.co.uk
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