No plan on how to get abs, as detailed as it may be, is guaranteed to get you six-pack abs. There are too many external factors at play. In addition to all of the things you can control-like your diet, training, and sleep schedule-your genetics, gender, and stress levels also play a role in looking lean.
We all know one guy that can guzzle sports drinks and chow down on Big Macs while staying ripped, and it’s because he’s genetically lucky. Along with giving the majority of us a reason to curse like drunken pirates over their genetic gifts, those cases also highlight why it’s so difficult to offer hard-and-fast rules for getting a six-pack.
Offering step-by-step instructions for a shredded midsection can be tricky because things like genetics, gender, and stress can all play a part in weight loss (or weight gain), so. However, adhering to myths and hearsay on your quest for visible abs will absolutely hold you back.
Ab Exercise Myths
That lucky guy could follow a plan, and probably slip up along the way, and still see results. Some of us, however, aren’t as lucky. Even if you see a plan through, there’s a chance those cover-worthy washboard abs will elude you. So throw your current expectations out the window and let’s start over.
We’re not going to promise you a six-pack in some ridiculous amount of time, like four or six weeks. Instead, we’re going to debunk seven six-pack myths-some you’ve may have heard, some you haven’t-to give you a better foundation for losing fat for good.
Read up and then begin integrating these lessons into your current routine. They are simply guidelines for how to eat and train if abs are your goal. With that said, remember that these tips will only work if you do, and though it may take longer than you want, you’ll eventually see the results if you put in the time.
Top 8 Myths Of Ab Workouts
So whether you’re a workout Jedi or a padawan looking for “abs 101 tips, ” allow us to dispel fact from fiction when it comes to achieving those washboard abs.
Consistently feast on garbage foods and your stomach (and arms, and teeth, and legs, and arteries, and skin, etc.) will look like garbage.
Building abs starts in the kitchen with a clean diet. But even when your food choices are on point—including cutbacks in sodium intake to reduce bloat and water retention—your portions sizes are vital since it’s still possible to overindulge on healthy foods.
Myths About Pregnancy & Core Training
Carbohydrates are an essential nutrient that your body uses for fuel. So, no, carbs don’t destroy abs. However, fast-digesting carbs like white bread, sports drinks, and potatoes can initiate an insulin spike that can hinder fat loss. (Consuming those types of carbs is best reserved for post-workout because they’ll aid in recovery.)
Instead, get your carbs from sources like fruits, veggies, legumes, brown rice, whole-grain pasta, beans, and oatmeal. When possible, omit lab-created mutant foods with ingredients you need an interpreter to pronounce.
Supplements like caffeine and green tea do have fat-burning properties to them, but they won’t go all Criss Angel on your belly fat and make it vanish.
Situps A Day Isn't The Way To Get Six Pack Abs
Sadly, for most of us, there are no shortcuts to acquire head-turning abs. We need a rigorous training regimen, low bodyfat, and adequate rest.
According to a Spanish study, faster reps enabled the muscle activity in the recutus abdominis, external obliques, internal obliques, and spinal erectors to increase.
Abs are a muscle, so treat them with the same respect you would after torching your biceps, or deltoids, or quadriceps, or—you get the idea.
Myths About Exercises In Pregnancy Busted
Doing crunches from here till the Rapture won’t guarantee your abs will show when Judgment Day arrives if there’s a layer of fat covering them. As mentioned, a strict diet paired with steady training is an excellent way to reduce bodyfat. But keep in mind that outside factors also come into play.
When you’re stressed, for example, cortisol levels rise. That can impede your ability to lose weight. Also, a recent study that appeared in the
Involving 225 adults found that people who stayed up later were found to eat unhealthy foods during those late-night hours. This, not surprisingly, led to weight gain.We diet, we run, and we crunch our way to what we hope will be our pre-mommy tummies. With all the effort we put into cinching up the loose skin and/or trying to shed those last few stubborn pounds that are hanging around our midsections, do you ever stop and wonder if you’re taking the proper steps? Or are you just wasting time searching for that slender waist?
Dispelling Ab Training Myths
Somewhat true, somewhat false. Whenever you work any muscle, you subject it to microtrauma. Microtrauma is simply the tearing of the muscle fibers, which leads to inflammation and repair. This is a good thing!
Generally toning exercises are recommended every other day, with at least one recovery day in between. Here’s why – muscles need recovery time. This recovery time is when the benefits occur. Through the process – working a muscle past it’s previous condition & giving that muscle 2-3 days to repair – the benefit is healthier muscle tissue. Depending on the intensity of your workout, those particular muscles worked during a strength training session need anywhere from one to three days to recover in-between workouts. Your abs are no exception to this rule. If you train your entire core every day, you run the risk of injury due to overuse.
However, the caveat is neuromuscular training…creating healthy pathways through brain to muscle connection. Because certain exercises that recruit your TA are crucial to the functionality of your core, as well as your posture, you can do these more often. Exercises such as Arm Switches, Bent Knee Fall Outs, Dead Bug Switch, and Quadruped TA Bracing can be done several times a week and even on consecutive days.
The Flat Tummy Myth
False! Although it would be a highly sought-after skill, unfortunately, spot reduction is a myth. Our bodies are one complete system. We cannot target one area while ignoring the other areas — our bodies need a comprehensive approach including cardio, strength, and flexibility.
Think of your body’s energy systems as a gas tank. We can’t decide where the energy comes from in the gas tank. As Paul Chek stated in the C.H.E.K. Institute’s publication, the Scientific Core Conditioning Series, “There is no direct metabolic pathway from the muscle cells in your midsection to the fat cells surrounding them. For the abdominal muscles to use stored fat for energy, your body must first send it to the liver. The liver converts this fat into fatty acids and sends it back to the abdominal muscles to be used as fuel. Unfortunately, the stored fat the abdominal muscles use first may not be from the abdominal region. This is because your body uses its fat stores such that the last place you added fat to is the first place you will lose it.”
Research also shows that how and where you lose weight is genetically determined. So, you have to look to your family tree to see how your own body type stacks up. Additionally, your sex determines how and where you lose weight. Due to hormonal differences, women tend to store more fat around the pelvis, buttocks and thighs, where men gain weight around their bellies.
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This is partially true! You can do all of the planks, taps, lifts, and crunches that you want; however, if you aren’t eating nutritionally dense foods, a layer of fat around your mid-section and may conceal those strong ab muscles underneath. Additionally, some foods may cause bloating (cruciferous vegetables, legumes, and dairy are common culprits), which can also make it more difficult to see the results of your hard work.
On the flip side, if you eat well but do not exercise, you are missing all of the great benefits of exercise. You cannot create healthy abs without core exercises. You have to stress muscles past their previous condition to see a change.
False! As children, we often rolled our eyes when an adult told us to stand up straight, but there was some truth to their prodding. Think about it: We devote approximately 30 minutes a day to working out, while we spend 12 hours sitting and/or standing. This lengthy time spent in these static positions is important. Sitting with poor posture for prolonged periods of time can wreak havoc on your hips and lower back. But, if you add a little bit of tension in your low abs by contracting them while sitting, it can help to ease the pressure on your back. In order to fully engage your abdominals, and in particular your transverse abdominis, you have to pull your navel in toward your spine without shifting the pelvis. This engages the TA while also working the other muscles that run along your spine.
What Are Myths About Abs Workout? How Do I Design An Effective Workout To Get Toned And Good Looking Abs?
Looking for a comprehensive core program that balances everything we’ve talked about here? Check out Core Program in the Moms Into Fitness Studio.
Join the thousands of moms who have changed their bodies and regained confidence by learning how to properly cue and use their innermost core muscles.
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