One of the questions I get asked a lot is, “how do you get your abs?” When I tell them “nothing much” they look at me suspiciously. The fact is we probably all have great abdominals underneath the body fat! (Especially if you train heavy on all the main compound exercises like squats, dead-lifts, rows and presses). Here is how you can have an awesome set of abdominals this year!
Firstly, like I said in the previous paragraph body fat is the mask that hides your abs from view. You will need to assess your diet; and ask yourself this question:
Do I know the right amounts and proportions of macronutrients I need to shed body fat? If you answered “no”, you will need to find someone who is qualified in this area; you could hire a personal trainer, read books, look on the internet or read my previous articles on getting lean. Use these people to help you understand and master your body. If you have the commitment and willingness to learn you are on your way to having a more defined midsection.
Secondly, there are so many exercises and devices to choose from. A good website for exercises and techniques is exrx.net. Unfortunately, you can do abdominal exercises till you are blue in the face and still not be able to see your abs. YOU WILL NEED TO GET LEANER!! The idea of spot reduction is a myth. Yes the muscles will be stronger and more toned but they will still have the layer of body fat covering them! (Sorry to go on but it is that simple).
Earlier I mentioned that I did not do much for my abs. I have a good problem personally, and that is my abdominal muscles look better when I don’t train them with traditional abdominal exercises. The exercises I do 2-3 months before a competition are:
The vacuum (where you suck your belly button in and exhale) popularised by Frank Zane and bodybuilders of that era, and practising one of the compulsories”, the front ab and thigh pose. I will practise both these ‘exercises’ a lot leading up to competitions. Other than that I do no extra work for my abdominals (they get hammered enough when I maintain good posture during my workouts).
Finally, I believe that supplements are vital for getting awesome abs.
Here is a list of supplements I have used that have helped me get leaner in the past:
- Whey protein isolate
- Fish oil
- Nitric oxide supplement (Plasmajet is my favourite)
- ALA
- Glutamine
- Lecithin
- Thysilyn
I realise I have not put fat burners on here as they usually contain caffeine and I am sensitive to caffeine. If you have no problems with it then they can definitely benefit you.
Getting awesome abs requires learning about your body and nutrition, finding exercises that work for you and a willingness to commit to a way of life that allows you to maintain a level of body fat that lets your abs shine through. So give these ideas a try; what have you got to lose except inches off your waist!