Check out these 10 science-based steps to get perfect abs.
If you want to have the coveted six-pack abs, you need to know the basics and what works and what doesn’t. It’s not overly complicated, as Max Posternak explains.
Max Posternaki is the founder of Gravity Transformation, a website focused on providing workout tips and guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
With scientific research to back this up, he’s come up with the 10 steps to get perfect abs. Look down.
10 science-based steps to get perfect abs
Here are 10 science-based steps to get perfect abs.
1. Make sure you are slim enough
Unless you have low enough body fat, you will never see your abs, especially if you want to see them well defined.
The amount of body fat percentage you should have varies from person to person. The general rule of thumb is that men have about 12% and women about 19% to see defined abs.
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2. Add more muscle to your abs
Getting thin enough to see your abs might be difficult, so you can help yourself and add more muscle to your abs so they’re visible sooner. And stronger, of course.
Apply progressive overload to your ab workouts, don’t just do dozens and dozens of the same bodyweight exercises every time. Treat your abs like any other muscle.
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3. Abs training with higher reps shouldn’t be ignored or skipped
It seems counterintuitive to the previous point, but this is the truth. Both high reps with low weight and low reps with heavy weight should be incorporated into your routine, says Posternak.
Save the higher bodyweight sets for the end of the workout, so you’ve already done all the lower reps heavy sets.
4. Focus on isolation exercises instead of compound movements
Squats, deadlifts, and overhead presses don’t target your abs properly if you want six pack abs, unless you’re a complete beginner.
5. Don’t rely on static abdominal exercises
While planks can be good for developing some core strength, they won’t be the best for getting six pack abs and that’s because it doesn’t incorporate core flexion and the movement is too easy even for beginners. If you can hold a traditional plank for two minutes or more, it’s probably not building muscle for your abs.
Of course you can switch the plank to a more difficult variation, like the long lever posterior pelvic tilt plank which is probably the best static holding movement you can do.
6. Focus on dynamic abs exercises
Both the eccentric and concentric phases of an exercise offer unique benefits that are simply not achieved during static exercises.
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7. Focus on training the rectus abdominis
This is usually the least developed area of the abs, known as the six-pack muscle. If you want to build perfect looking abs, you need to focus on the rectus abdominis.
Posternak says you should do some sort of crunch type of movement like cable crunches, bicycle sit-ups and declined sit-ups. The other type of movement would be the variation of leg lifts such as hanging leg raises, pulses and sit-ups.
8. Failing to magically detect fat reduction
If you didn’t already know, you can’t specifically target belly fat. If you want to lose belly fat, you’ll need to lose body fat in general, and consistently, you’ll lose belly fat.
9. Maintain a calorie deficit
You need to maintain that calorie deficit that was mentioned in point number 1 long enough for you to shed the fat from your midsection until you start getting lean enough to see your abs.
10. Make sure you’re getting enough protein
Protein is the macro building block of muscle growth. Without enough protein, not only will you fail to build muscle, you may also lose muscle mass, no matter how often you train your abs.
Related: How Much Protein Should You Eat for Muscle Growth?
And that’s all you need to know about Posternak’s 10 scientific steps to perfect abs. To get a complete understanding of what he said, watch the video below.
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Nutrition plays a vital role in achieving and maintaining physical fitness. Here are some of the reasons why:
- Fuel for the Body: Proper nutrition provides the fuel your body needs to power workouts and other physical activities.
- Muscle Growth and Repair: Adequate protein intake is essential for building and repairing muscle tissue. Consuming the right types and amounts of protein can help promote muscle growth and aid in recovery after workouts.
- Energy Balance: Maintaining a healthy balance of macronutrients (carbohydrates, proteins, and fats) is critical to maintaining a healthy weight and supporting physical activity.
- Nutrient Absorption: Consuming a variety of nutrient-dense foods can help ensure that your body is able to absorb and use the vitamins and minerals it needs to function properly.
- Overall Health: A wholesome diet that includes a variety of whole foods can help prevent chronic disease and support overall health, which is essential for optimal fitness.
In summary, proper nutrition is essential to achieving and maintaining fitness goals, providing the fuel, nutrients and energy needed to support physical activity and overall health.
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Lowering belly fat can have several benefits to your overall health and well-being. Here are some of the benefits:
- Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes and some cancers. Lowering belly fat can help reduce the risk of these diseases.
- Improve insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
- Boosts Metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
- Improves Cardiovascular Health: Belly fat can increase your risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
- Increase Energy Levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can boost your energy levels and improve your overall quality of life.
Overall, reducing belly fat can have many health and wellness benefits, including reduced risk of chronic disease, improved insulin sensitivity, increased metabolism, improved cardiovascular health, and increased energy levels.
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