The abdominals are one of the most trained muscles but one that we can hardly show. This mainly depends on how much abdominal fat we have. 90% of the aesthetic result depends on how thin we are on the abdomen and only 10% of their training.
In this article we see to understand all the elements: time, diet, training to have sculpted abs.
Six Pack Abs: How To Get Them?
The abs in sight are a coveted goal for many, but unfortunately for some they are a very difficult goal to achieve. The result mainly depends on two factors : genetics and constancy . Abdominal fat is affected by our cell receptors and hormones (androgens and corticosteroids) which determine where we store excess pounds. The right strategies can dent it but they take time.
To have sculpted abs you have to pay attention to several things but above all you have to be constant, because the results will come above all at the end of the path, let’s find out together what it is.
What to do to get the turtle out
To have the six pack you need to focus 70% on nutrition 30% on physical activity . There are no exercises to lose weight on the belly, there are no fat-burning creams, magic diets, the fat on the belly is reduced with the calorie deficit . We will probably lose weight all over the place first and only eventually on the stomach (like having a flat stomach?).
So the first thing to do to have sculpted abs is to follow a low-calorie diet that has an average deficit of 350-500kcal , see our calorie calculator.
To ensure that this deficit mainly affects the adipose tissue and not the lean mass, physical exercise becomes essential. It will not be so important to train the abdominals, but rather to train the whole body, in order to preserve the contractile mass from the catabolism induced by the diet. Staying active by taking 10,000 steps a day will also be one of the fundamental puzzles for the success of our plan (see NEAT and non-sports induced thermogenesis).
Six pack: workout (even at home)
Although the abdominals are mainly done at the table and not with training, it is also psychologically motivating to do different exercises for the abdomen.
The main exercises we can do are:
- Plank (6-10 sets for 15-30 ″, 10-20 ″ recovery)
- Crunch (3-4 sets for 12-15 reps)
- Reverse Crunch (2-3 sets for 8-12 reps)
- Leg raises (3-4 sets for 6-10 reps)
- AB Wheel (2-3 sets for 6-10 reps)
Performing them 2-3 times a week at the end of training is the minimum wage to stimulate the rectus abdominis and obliques.
Once we have reached a basic level we can train the turtle at home by doing circuits between the various exercises:
- 30 ″ plank> 15 crunches> 10 reverse crunches> 30 ″ side plank (per side).
Or you can enter more complex variants such as the dragon flag or L-sit.
In general, there is no complete exercise for the abs, varying and stimulating them 2-3 times a week is the best thing to do. Here are 10 ab exercises you can do, while in this article you can find ab exercises for women.
What to eat to get a six pack (diet)
The six pack diet mainly consists of a low calorie diet. We need to find out our (real) daily requirement and from there we make a calorie cut of 500kcal in males and 350kcal in females.
MAN WOMAN Calories TDEE – 500 kcal TDEE – 350 kcal Proteins (g / kg) 1,5 – 2,5 1,2 – 2,2 Fat (g / kg) 0,8 – 1,2 0,8- 1, 4 Carbohydrates Remaining calories Remaining calories
In this way we can expect to lose 0.5-1% of our body weight per week (a 70kg person is 350-700g per week).
There are no other particular secrets other than keeping a protein quota around 1.5-2.5g / kg and varying between fats and carbohydrates. The diet for sculpted abs has no other particular secrets, eating many or a few meals does not change, just as eating carbohydrates in the evening or in the morning does not change.
Unfortunately , there are no metabolic advantages to be exploited with some particular precautions. We eat healthily, low energy density foods: vegetables, fruits, legumes, whole grains, lean fish, lean white meat. We avoid sausages, fatty cheeses, condiments, high energy density foods such as sweets and baked goods.
Unfortunately , the only secret is to take the time to let the turtle out .
Abs in a month (how long does it take)
When summer approaches and we want to have the “turtle” in sight quickly we can try some body recomposition protocol. They are very drastic dietary protocols, suitable for healthy, young people who have a few kg to lose, if they hope in a month to see the abs .
It involves doing a starvation diet for half a week (-50% of your daily requirement), strongly cutting carbohydrates and training to depletion of muscle sugars. The second half of the week we top up on carbohydrates and calories.
Body recomposition is great in the short term and can be used before the summer to pass the swimsuit test .
Six pack creams and supplements
Unfortunately, if there are no magical workouts and diets for the turtle, there are no creams or supplements for the abdominals . Even though several companies advertise thermogenics or fat burning creams , these don’t work. If you really want to spend some money, buy the books, but miraculous remedies do not exist.
Also because if there really was a product that makes you lose weight without side effects, whoever invents it would become the richest man on the planet. When buying a slimming supplement, always ask yourself why it doesn’t cost hundreds or thousands of dollars and why it is not used in medicine.
Companies have always used testimonials (of dubious morality), photos of guys with abs in sight, to attract the laziest and most hopeful consumers.
You know the road, you can turn like a hamster on a wheel for life, in search of the remedy, the best strategy, or you can do a few simple things, with dedication and constancy. We bet euros against nuts on which path will make you more profitable.
Learn more about diet , weight loss and body recomposition , with our free guide to get you started on a solid foundation on which to deepen.