“I don’t want six-pack abs” – Said no one ever.
https://fitjourneynow.com/wp-content/uploads/2024/08/abs-1.jpg are among the most desired muscle groups to showcase. Apart from enhancing your fitness look, a toned midsection can boost your appeal, at least according to social media portrayals. Have you ever come across a Greek god sculpture without an impeccable core? Even superhero suits are designed with six-pack outlines.
So, let’s jump right in.
Abs Introduction
The grown men in costumes want the world to know they have a shredded abdomen under the suit. We cannot think of another reason why a superhero would need abs drawn on his outfit. We are pretty sure it does not help fight the bad guys, but we digress.
Achieving a Greek god-like midsection requires tremendous patience, consistency, and willpower. Above all, it demands meticulous attention to your diet throughout the day. It might not sound appealing, but you get the point.
Got a significant event in eight weeks and aiming for a six-pack? Sorry to burst your bubble, but looking like a magazine cover model in such a short span is unrealistic, especially if you’ve never committed to a gym routine or a strict eating plan before.
Related: World’s Best! Perfect 6-Pack abs Bodies
8 Best-Kept Secrets of Men with abs
Crafting a six-pack involves much more than a weekend’s effort. It requires a lot of experimentation, and individuals often need a personalized approach to achieve the best results.
By observing the routines and practices of people with a toned midsection, you’ll notice several commonalities. They might consume varying calories or perform different exercises, but they usually adhere to the same foundational principles.
Decoding the Process of Building abs
Here are eight actionable habits that men with a sculpted midsection practice daily:
1. Begin with Self-Assessment
No two individuals have identical body compositions. Aspiring for a midsection like Hugh Jackman’s as Wolverine? Before embarking on your transformation journey, a crucial step must be taken. And no, it’s not about acquiring adamantium off the black market.
For a successful transformation, conduct preliminary analysis. Record your current body fat percentage, weight, and target metrics.
Log your existing diet into a calorie tracking app to determine your daily caloric intake and macronutrient distribution. This, and not crunches, should be your first exercise to achieve picture-perfect abs.
Additionally, many beginners make the mistake of jumping into an overly restrictive diet right away. Developing abs requires a significant reduction in body fat, which, when done sustainably, takes time. Opt for a diet that includes your favorite (healthy) foods and aligns with your lifestyle.
You don’t want to choose a diet from YouTube that involves exotic foods unavailable in your area or relies heavily on seasonal produce that’s costly.
2. Crunches Alone Aren’t Enough
Think crunches will get you a six-pack? Prepare for a reality check. By the way, when we say “crunch,” we include all abdominal exercises – leg raise, plank, Russian twist, and more.
Building a robust core requires more than just performing these exercises in isolation. Your core stabilizes your whole body and aids in transferring power from your lower to upper limbs, and training it this way yields the best results.
Compound exercises that challenge overall body stability and power should be staples in your ab training routine. The clean and jerk, and snatch are examples of compound lifts vital for a ripped midsection.
Other multi-joint lifts like barbell front squat and kettlebell goblet squat are also excellent for building a strong anterior chain.
3. Don’t Fear Carbs
Many fitness enthusiasts wrongly ostracize carbs. They believe bread is why they can’t build abs. Only by eliminating this ‘villain’ will they achieve their dream six-pack, or so they think.
Contrary to popular belief, carbs from nutrient-rich sources…Whole foods can furnish you with the vigor needed to tackle high-intensity exercises, recuperate efficiently, reduce body fat percentage, and ultimately sculpt a six-pack.
According to studies, nutrient-dense carbohydrates can enhance endurance performance, help in fat burning, and support muscle growth.
Now, the obvious next query is – If you are embarking on your fitness journey, how many carbs should you consume daily?
Although individual needs vary for optimal results, a general rule of thumb is to ingest 1 gram of carbs per pound of your body weight each day when starting out for most abs aspirants.
We strongly advocate seeking advice from a professional at the beginning. This can significantly accelerate your learning process. While it might require an initial investment, it will yield long-term benefits.
4. Maintain Constant Activity
Here’s a tidbit for you. Those with a six-pack do not train their abs or exercise every single day. What they do consistently is stay active.
The remote work culture has led to a sedentary lifestyle for many. Previously, most people’s exercise was limited to walking to their car and office. Now, they spend hours slouched over screens.
Humans evolved as hunters and gatherers. Our bodies are not built for prolonged inactivity. Sitting for extended periods can result in stiffness, reduced blood flow and nutrient delivery to muscles, and a sluggish metabolism.
If you are unable to take daily walks on rest days, ensure you engage in at least 15 minutes of stretching. This will ease muscle tension and enhance circulation.
Additionally, utilize your rest days to maximize recovery. Keeping the blood flowing is essential for this process. Any low-intensity movement that stretches your limbs through a wide range of motion can be advantageous.
Next Article: Debunked: The Top 5 Myths About Six-Pack abs
5. Nourishment is Your Energy Source
In pursuit of building abs, many individuals adopt severe calorie restrictions. However, consuming too few calories can be counterproductive to achieving a six-pack, as it can push your body into a catabolic state.
A catabolic state breaks down overall mass, including fat and muscle, to maintain energy.
Thus, losing muscle while being in a catabolic state contradicts the goal of developing abs. If you’ve had a strenuous workout session, do not shy away from a high-calorie meal; your body might need it at that juncture.
6. Slumber Your Way To a Six-Pack
Exercise alone will not grant you abs. It helps define your abs, but it is not the sole factor in achieving a six-pack. Everyone possesses abs, though they’re often concealed by a layer of body fat.
To achieve a chiseled mid-section, you must adjust your diet, optimally train your core, and prioritize rest. Muscles are torn during workouts but grow back bigger, stronger, and more defined during deep sleep.
Moreover, lack of sleep can stress your body, adversely impacting metabolism and hormone balance, leading to heightened appetite and abdominal fat accumulation
To aim for a six-pack, ensure you get at least seven hours of sleep each night. If unable to achieve this in one stretch, compensate with daytime naps.
Suggested Article: Build Superhero abs with these 5 Routines
7. Protein is Essential
Protein is fundamental for muscle development. It is well-known that protein intake is the most critical macronutrient for building muscle mass.
It is no wonder that those with defined physiques include protein in every meal. Not only does protein keep you satiated for longer periods, but it also aids in fat burning, even when you are inactive.
Your preferred protein sources should comprise turkey breast, soybeans, red meat, and mung beans, which are rich in the potent muscle-building amino acid leucine.
8. Eliminate Junk Food
Nothing sabotages the goal of achieving a six-pack faster than junk food. If you embark on a transformation journey, steer clear of processed foods.
Processed foods are loaded with refined and added sugars, sodium, fats, and other inflamatory chemicals that can hinder your ability to shape a six-pack.
Moreover, calories from processed foods can be more fattening than those from whole foods. Refined foods are broken down to the point where they are rapidly digested, and the body can absorb more of these calories. This benefits fast-food chains but adds to your waistline.
Wondering about cheat meals?
Resist junk food until you have defined abs.
<spandata-preserver-spaces=”true”>Related: How To Achieve a Six-Pack (Post-Pandemic Version)
Abdominal Workout for Six-Pack
Numerous motivations exist for desiring a robust set of abs. Given their considerable challenge, one motivator might be they offer a formidable fitness test.
To chisel your core, you must integrate activities targeting the primary muscle groups in your core – the transverse abdominis, rectus abdominis, internal obliques, and external obliques.
Here is a core workout you can perform at home to help develop a defined midsection:
Circuit: 3 Rounds
- Bicycle Crunch: 10 repetitions, no pause
- Side Hip Bridge: 10 repetitions (each side), no pause
- Reverse Crunch: 10 repetitions, no pause
- Air Chop: 10 repetitions, no pause
- Shoulder Tap: 10 repetitions (each side), no pause
- Extended Arm Plank Bird Dog: 10 repetitions (each side), no pause
- Extended Arm Plank To T-Raise: 10 repetitions (each side), no pause
- Plank to Toe Touch: 10 repetitions (each side), no pause
- Russian Twist: 10 repetitions (each side), no pause
- Hollow Hold: 30 seconds, 1-minute rest period
Six-Pack Ab Nutrition
Here is an example of an 8-week nutritional plan to help you carve the abs you aspire to.
Note: This meal plan caters to individuals around 170 lbs. If your weight falls within the 160-180 lbs range, you can follow the same regimen.
Phase 1: Weeks 1-4
Meal 1: Breakfast
- 4 egg whites
- 1 whole egg
- 3 oz chicken breast
- ½ cup green pepper
- 1 medium apple
Meal 2: Snack
- Coconut-Lime Chicken Bites with Baked Zucchini Fries
Meal 3: Lunch
- 4 oz turkey breast, boneless, skinless
- ½ cup brown rice (cooked)
- 1 cup steamed broccoli
- ½ large grapefruit
Meal 4: Snack
- ⅔ cup cottage cheese
- ¼ cup blueberries
- 10 chopped almonds
Meal 5: Dinner
- Spicy Citrus Shrimp with Quinoa
Meal 6: Bedtime
- 20g whey protein isolate
- ½ tbsp natural peanut butter
Daily Totals:
- Calories: 1,480
- Protein: 169g
- Carbohydrates: 119g
- Fats: 40g
Phase 2: Weeks 5-8
Meal 1: Breakfast
- 3 oz chicken breast, boneless, skinless
- 3 egg whites
- 1 whole egg
- ½ cup green pepper
- 6 almonds (as a side)
Meal 2: Snack
- Purple Sweet Potato Parfait
Meal 3: Lunch
- 4 oz turkey breast, boneless, skinless
- ½ cup brown rice (cooked)
- 1 cup steamed broccoli
- ½ large grapefruit
Meal 4: Snack
- ⅔ cup cottage cheese
- ¼ cup blueberries
- 10 chopped almonds
Meal 5: Dinner
- Chicken Kababs with Mediterranean Brown Rice
Meal 6: Bedtime
- 20g of whey isolate protein
- ½ tablespoon of natural peanut butter
Daily Totals:
- Calories: 1,437
- Protein: 164g
- Carbohydrates: 124g,
- Fats: 34g
Phase 3: Weeks 9-12
Meal 1: Breakfast
- ½ cup of uncooked oatmeal
- 20g of chocolate whey protein
- ½ tablespoon of coconut oil
Meal 2: Snack
- ½ cup of egg whites
- 3 oz of boneless, skinless chicken breast
- ½ cup of chopped green peppers
- ½ a large grapefruit
Meal 3: Lunch
- 1 cup of broccoli
- ½ cup of cooked brown rice
- 4 oz of boneless, skinless turkey breast
Meal 4: Snack
- Baked Sole with Grapefruit Avocado Salsa and ½ cup of brown rice
Meal 5: Dinner
- Sweet Chili-Lime Barbecue Chicken with Cucumber Salad
Meal 6: Bedtime
- 6 egg whites
- 1 cup of baby spinach
Daily Totals:
- Calories: 1,311
- Protein: 152g
- Carbohydrates: 122g,
- Fats: 24g
The Ultimate Supplement For A Shredded Physique
Now, what is one supplement that can help you achieve a finely-tuned six-pack more rapidly?
Night Shred Black
As highlighted earlier, proper sleep is crucial for fat loss. Night Shred Black, by Inno Supps, is the key to falling asleep quickly, staying asleep through the night, and preparing your body for fat burning. Night Shred Black not only helps reduce cravings but also enhances your metabolism. It includes a variety of natural components, with Zylaria being a powerful sleep-promoting agent. The mixture also contains other elements for relaxation to ensure a restful night’s sleep.
Wrap-Up
In summary, attaining those sculpted abs doesn’t have to be as difficult as it might appear. Focus on managing your diet, getting sufficient rest, and maintaining your workout routine, and you’ll achieve a ripped midsection faster than anticipated!
What is your go-to exercise for abs? Share your thoughts in the comments below. And remember to follow Fit Journey Now on Facebook and Twitter.