Summer and sunny days will soon be back. Beach vacations, pool afternoons or simply lighter outfits are on the agenda. In this context, it is normal to want to display a flat stomach and well-defined abs! Contrary to popular belief, building muscle is simpler than it seems. Here are the key elements to take into account to obtain defined abs.
Training.
Have you ever heard the phrase “abs are made in the kitchen”? This is not false but not entirely true either. As we will see below, diet plays a key role in obtaining abs; However, training is the first determining factor in achieving visible results. Here are the axes to follow during your training to work, as best as possible, on your abs
Use weight.
Like any other muscle, the abdominal belt strengthens thanks to the stress we put it through. The more you work it, the stronger your abs will be. It is entirely possible to start training using only your body weight: sit-ups, leg raises on the ground or using a pull-up bar, crunches, core exercises of all kinds, etc. However, these exercises will only be effective for a while. Indeed, as you perform them, the level of stress suffered by your body will become less significant and will therefore stimulate your muscles less. It will be time to increase the difficulty by increasing the load. You use weights to strengthen your biceps; why should it be any different for your abs? Take a weight and perform your sit-ups by holding it in your hands stretched upwards, put a small dumbbell between your legs to do your leg raises or a weight on your back to perform your series of sheathing!
Did you know ?
Adding weight will work on the volume and strength of your abs. This will make them more visible. Train with high intensity.
Even if your abs are already bulky from specific weight work, they will be less visible if they are covered with a layer of fat. It is recommended to include circuit exercises performed at high intensity in your workouts to make your muscles more visible. Doing different exercises with as little rest as possible will allow you to burn as many calories as possible in a short time while strengthening your muscles.
Did you know ?
4 minutes can be enough to test yourself physically! The Tabata work method defines 8 intense work cycles in the following format:
20 seconds of intense effort on one movement.
10 seconds of rest.
You can use this method with one or more movements and make your circuit last more than 4 minutes if you are comfortable.
Don't neglect the rest of your body. It would be logical to think that having clearly visible abs depends solely on the work of your abdominal belt. Well, think again. Other exercises such as squats, push-ups, pull-ups, lunges or many bodybuilding exercises (bench press, pull-ups, etc.) are just as important for developing your abs!
Food.
It's no secret that diet plays a key role in gaining muscle mass. But what to eat to make your abs stand out? No need to deprive yourself to have clearly visible abs. Whether you are in a calorie deficit, in a situation of balance or even slightly gaining weight, you will be able to obtain visible abs. Proteins are essential nutrients for the development of muscle mass. Foods rich in protein include lean meats such as chicken, turkey as well as eggs and fatty fish. However, you can also fill up by consuming plant proteins such as legumes such as lentils, cereals or even peas. Contrary to what you may think, fats should not be banned. Just pay attention to their quality so as not to consume them in excess. Turn to rapeseed oil, olive oil, but also flax or chia seeds. When it comes to carbs, there's no need to ban them from your life. Prefer whole grains, vegetables and fruits to sweets.
To remember.
No need to complicate things. Eat a balanced diet, eat everything, listen to yourself.
Sleep.
Just like diet, sleep plays a crucial role in the recovery of any athlete. It is during the deep sleep phase that recovery conditions are optimal and where protein synthesis – the reconstruction of damaged muscle tissue – takes place. It is during these phases of sleep that the body generates the production and secretion of the athlete's flagship hormone, growth hormone. Sleep is also a period conducive to learning movements. It has been proven that memory capacities linked to learning and improving physical movements practiced during the day are boosted thanks to the practice of short naps. When the body is at rest and enters a sleep phase, the brain remains active and records all the information learned during the day. This also takes into account information related to motor skills used when playing sports.
To remember.
Sleeping well and emphasizing rest is essential for building muscle, especially your abs. Your body works just as much when you sleep as when you are training. So, grab your pillows!
In summary.
It's your turn to play and sculpt your abs!
