Abs workout jinx: Why you are not growing dream abs....

Abs is like a dream of every gym-goer. As tempting it seems to get one, it costs much more than discipline. Often seen as a symbol of power and strength, Abs are the most important component of your physique. Good nutrition, workout, nutrients intake, and water intake all accumulate in flattening your tummy.



The basic idea of calorie out vs calorie in works best for most. Dropping your body fat and working your abs out regularly makes things get a bit easy. Eating whole food and doing cardiovascular activities like walking, running, or cycling 4-5 times a week is great for effective results. In this blog, I will particularly concentrate on workout changes and what you might be doing wrong....


Abs are not as hard to achieve when approached with a correct vision. Patience, consistency, hard work, and mindset all contribute to help you stick with goals. Being motivated and dedicated is as important. Cleaning your diet and polishing your workout are the main requirements for toning your abs. There are two perspectives of looking at your problem-

- If you are overweight, looking to lose weight and build muscle at same time aka. Body recomposition
- If you are at a reasonable fitness level with some muscle and average body fat percentage  (Men 15%-20% or Women 17%-22%)

Identifying your type and modifying your goals accordingly gives you an additional lead in your race. Here are my recommendations for each type and how to make yourself modify your routine.

Type 1: For individuals looking to lose weight and build muscle at the same time...

1. Liss or low-intensity steady-state cardio: As a beginner, your primary goal is to reduce overall body fat. Liss benefits like fast recovery and easy to stick with makes it perfect for those looking to start.


2. Exercise your abdominal muscle: Incorporating Abs exercise 2-3 times a week is the way to go. Overdoing of abs do no good to the body, increasing muscle soreness and fatigue.

3. Improving your posture: Very few people know but a weak posture chain results in undefined abs. Strengthening your abs and working out on deadlifts is a great way to help get a correct posture. 

4. Sync your breathing: Breathing pattern while exercising is important, exhaling your air before initiating ab contraction is the main focus for maximum contraction.

5. Abs activation- You should squeeze your abs during exercise as it promotes fast recovery with maximum benefit. Start with isometric holds as a warm-up before jumping into the regular routine.

Type 2: For intermediate starters with reasonable muscle mass...

1. Incorporate HIIT or high-intensity interval training: Short burst of fast state cardio including steppers, jumping jacks, mountain climbers. high knees squats and many more.
with many proven results like high metabolic rate and increasing oxygen consumption, it is perfect for those losing weight without losing muscle mass.


2. Try different exercises for abs frequently: Muscle Growth slows down when your body becomes used to same stress regularly. Try incorporating variation of exercises 2-3 times a week for maximum benefit. 

3. Improving your posture: Very few people know but a weak posture chain results in undefined abs. Strengthening your abs and working out on deadlifts is a great way to help get a correct posture. 

4. Sync your breathing: Breathing pattern while exercising is important, exhaling your air before initiating ab contraction is the main focus for maximum contraction.

5. Abs activation- You should squeeze your abs during exercise as it promotes fast recovery with maximum benefit. Start with isometric holds as a warm-up before jumping into the regular routine.




Comments

  1. Being fit is the new life style mantra. Thanks for the wonderful insight

    ReplyDelete

  2. Abs buildings concepts are made clear very concretely
    A lots of misconception s have been taken care of
    👍 Good keep it up

    ReplyDelete

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