Wednesday, January 23, 2013
How to Get Your Abs to Pop Out
Having a six pack is good, but even better is having abber dabbers that just POP OUT! These are the type of abs that coined the popular phrase: Washboard abs, as they pop out so much they resembled the old style washboards use to wash clothes.
Here's the clincher though. Perhaps you may not realise, but it is likely that your present efforts are not helping you out. The reasons for such failure may include excessive fat storage, poor selection of exercises, and the wrong diet plan. I'll outline these in detail below.
Diet Plan
To put in plain and simple - six-pack abs are made in the kitchen. That is, a very strict diet is responsible for reducing body fat sub 11% to start seeing your abs. The lower your body fat, the better the definition and more likely your abs will pop out. Competitive bodybuilders have known this for years and have passed this knowledge through their secret fraternity. Most competitive bodybuilders have sub 7% body fat which really makes their abs pops out. Can you tell me you've ever seen a body builder on competition stage without rock hard abs?
To lower your body fat you need to observe how many calories you are consuming and what type of macro nutrients you are taking in. It's not as simple as just starving yourself as you will begin to lose muscle and your body will reset its calorie level requirements (making it harder to lose weight). Bodybuilders use a trick called carb cycling to get around this, which allows them to lose fat mass, while keeping their muscles.
Ab Exercises
To gain six pack abs, fat loss is the first criterion, but ab exercises also play an important part. Surprisingly, non targeted ab exercises work best such as squats and dead lifts. These large compound movements require a tremendous amount of energy and therefore help with reducing body fat.
If you already have a decent six pack and want to really get your abs to pop, then there are a few specific exercises that can help. Hanging leg raises is a great exercise as it really isolates the abs. It's vitally important to curl your hips to your tummy when raising your legs, rather then just raising your legs as this targets the abs rather than the hip flexors. The abs play a stabilising role and when contracted, bring the chest and hips closer to the tummy (try contracting your abs just now when sitting on a chair and notice your shoulders roll forward and your hips squeeze up closer to your tummy). This is the feeling you want to focus on - ensuring the abs are getting a great workout.
So in summary, diet is the most important part - reducing your body fat to sub 11%. Ab exercises also help but in my opinion there is little to gain from isolated exercises, unless you are already super ripped.
Check out my blog to see pictures of how I got my abs to pop out and my diet plan.
Mission to Muscle is my super popular blog which features my Amazing 12 week body transformation from flabby to fit. Visit it now to learn more tips to get ripped fast.
Here's the clincher though. Perhaps you may not realise, but it is likely that your present efforts are not helping you out. The reasons for such failure may include excessive fat storage, poor selection of exercises, and the wrong diet plan. I'll outline these in detail below.
Diet Plan
To put in plain and simple - six-pack abs are made in the kitchen. That is, a very strict diet is responsible for reducing body fat sub 11% to start seeing your abs. The lower your body fat, the better the definition and more likely your abs will pop out. Competitive bodybuilders have known this for years and have passed this knowledge through their secret fraternity. Most competitive bodybuilders have sub 7% body fat which really makes their abs pops out. Can you tell me you've ever seen a body builder on competition stage without rock hard abs?
To lower your body fat you need to observe how many calories you are consuming and what type of macro nutrients you are taking in. It's not as simple as just starving yourself as you will begin to lose muscle and your body will reset its calorie level requirements (making it harder to lose weight). Bodybuilders use a trick called carb cycling to get around this, which allows them to lose fat mass, while keeping their muscles.
Ab Exercises
To gain six pack abs, fat loss is the first criterion, but ab exercises also play an important part. Surprisingly, non targeted ab exercises work best such as squats and dead lifts. These large compound movements require a tremendous amount of energy and therefore help with reducing body fat.
If you already have a decent six pack and want to really get your abs to pop, then there are a few specific exercises that can help. Hanging leg raises is a great exercise as it really isolates the abs. It's vitally important to curl your hips to your tummy when raising your legs, rather then just raising your legs as this targets the abs rather than the hip flexors. The abs play a stabilising role and when contracted, bring the chest and hips closer to the tummy (try contracting your abs just now when sitting on a chair and notice your shoulders roll forward and your hips squeeze up closer to your tummy). This is the feeling you want to focus on - ensuring the abs are getting a great workout.
So in summary, diet is the most important part - reducing your body fat to sub 11%. Ab exercises also help but in my opinion there is little to gain from isolated exercises, unless you are already super ripped.
Check out my blog to see pictures of how I got my abs to pop out and my diet plan.
Mission to Muscle is my super popular blog which features my Amazing 12 week body transformation from flabby to fit. Visit it now to learn more tips to get ripped fast.
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How to Get Your Abs
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