Tips for a toned and trained abdomen

Maybe you've been working out for a while and are already eagerly awaiting changes in your body that, unfortunately, still haven't happened. You're probably already trying to change your routines, adjust your diet, and try new supplements. It's common knowledge that a toned, toned stomach is considered the ultimate sign of a well-toned athlete. Unfortunately, most people can only dream of this. Such a belly is hard to achieve and even harder to maintain. Read up here on how you can get a big step closer to that goal.

Treat them like any other muscles

The six pack consists of muscles that are currently covered by a sugar coating. It can often be observed in the studios how people throw their heads back and forth during crunches to finally get the longed-for structure on the abdomen. Such training behavior makes similar sense as performing 100 squats in the comfort of your own home instead of in the gym. Surely, the abdominal muscles will become harder after a while even with such crunches. But you won't achieve real success until you work with weights. Including weights in your ab workout is one of the best decisions you can make. After all, these are muscles, and in order for them to grow, they need to be fully maxed out and fatigued. You need to apply the same logic here that you use to train your legs, for example. Very good exercises with weights are crunches on the cable pulley, negative situps with a weight plate above your head or Russian twists (torso twists sitting on the floor) with weights in front of your chest.

Eat smart

The workout itself only accounts for about 25 % of your success. Outside of the gym, achieving your six pack depends on many of your choices. Many people think if they eat a lot of salad and Greek yogurt, they will definitely get a six pack. They are wrong. In reality, the people who haven't made it yet are eating the wrong foods or they are simply not eating enough. In both cases, the body is told to do the opposite of what is actually wanted. Certainly people are taking a lot more time and educating themselves about proper nutrition, but there are still some major misconceptions. If you ask an average person to tell you any food with carbohydrate content, they will usually tell you the foods with lots of heavy carbohydrates (e.g. bread, pasta or potatoes). Many people do not know that they can easily reach their daily carbohydrate dose by eating vegetables. The really good carbohydrates that will help you on your way to a six-pack are found in broccoli, pumpkin, asparagus or quinoa, among others. Any over-sugared coffee drinks, fruit juices or sodas, on the other hand, provide the exact opposite.

Understand your body

When we talk about the "body" here, we also mean your body. Many people are annoyed by the fact that they can't see their abdominal muscles, even though they have already become very strong. It doesn't matter how many crunches, situps or other exercises they do, they just don't improve. For this reason, it is essential that you know how your body works. There are actually some athletes who can do millions of situps while not being able to keep their legs straight for 15 seconds in an L-sit. For others, their abs go crazy when they lift just one leg. This is a result of overestimating oneself in terms of strength in the middle of the body.

Here are a few tests on how to find out how weak or how strong your body is at its center:

Do L seats tire you out very quickly?
Does your torso start to race when you do overhead barbell squats?
How long can you hold situps on the incline bench if you do them crescent to either side?

You need to train all parts of your torso to build a strong core. This includes not only the abdominal muscles. Very important is also the lower back, which should be trained together with the abdomen if possible. If it is weak, your abdominal muscles will not be able to do much either.

Burn fat

If you do everything right and still can't see abs, you need to burn more belly fat. You can look perfectly healthy as a normal athlete. If you want to achieve a six pack, there are many more layers of fat on and between your muscles than you can imagine. Fat loss is a classic trifecta consisting of proper nutrition that also boosts metabolism, strength training and endurance training. On top of that, you need to get enough rest. With the right foods, you can also burn calories by eating. Lifting weights will mobilize your metabolism. The final piece of the puzzle is HIIT training on a cardio machine or outdoors. This is why bodybuilders look much more obese during the training phase than they do when competing. Your cardiovascular system is at full speed just before the athletic contest thanks to the intense workout. If you also work hard, burning the fat that sits above and between the muscles, you will soon see your six pack. Always remember, fat burning is governed by a simple mathematical equation. You must consume more calories than you take in. Eat smart and consume the right carbohydrates and fats. Treat your abdomen like real muscle and stay realistic. Train the torso holistically so you get a strong core. Finally, always keep in mind that everyone is different. Some people have a 4-pack with many stripes instead of a six-pack. That's just the way it is.

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