Are you one of the many people that have spent countless hours in the gym doing ab exercises but have yet to see results? Don't worry, you're not alone in the struggle!
There's plenty of people who continuously try to build a solid six-pack to no avail, and are dumbfounded as to why this is happening. What it usually comes down to is falling for one of the many myths that can be counterproductive to what you're trying to achieve.
Getting a six pack is something that most everyone would like to achieve, but don’t realize the amount of work it takes or the right technique to get there.
Visible abs can be very hard to expose, but the first step you can take is to educate yourself on the methods that don’t work and avoid them.
Here are 9 myths you should avoid falling for:
1. It’s All Genetics
Genetics do play a role with the amount of muscle fiber you have but that doesn’t determine how flat or ripped your stomach will be.
Men and women have different muscle structures and they could expose a four, six, or even an eight pack. Bottom line: don’t blame your ancestors for excess flesh in the middle, you might just have to work a little harder than some others.
2. You Need A Fat Burner
Fat burners are designed to help you reduce your body fat stores, but that doesn’t mean it will burn abdominal fat. Anyone can get a six pack without having to spend some money on a fat burner.
Your six-pack is not locked inside of a miracle potion or marketing pill, it takes an intense exercise regimen, clean eating, and of course internal fortitude.
3. You Can Crunch Your Way To A Six-Pack
If you consume more calories than you burn you’ll gain weight, and you’ll also gain a layer of fat that prevents you from having a six pack.
Newsfeed: That fat just can’t be crunched away. Even a thin layer of fat can hide that visibility of the 6 pack, and your body can’t spot reduce just your abs by doing crunches. Try incorporating additional ab exercises to your abdominal work, and stop relying on an only-crunches workout.
4. You Must Train Abs Every Day
You can train abs every day but the likelihood of over working them is high. Your abdominal muscles are like any other muscle of your body, they need rest too.
Alternate upper and lower abs and make sure you don’t over train them. Bottom line: rest them like any other muscle.
5. You Can’t Eat Any Carbohydrates
Carbohydrates are one of your body’s main source of fuel especially when we are exercising. So no, carbs don’t kill abs.
Carbs actually contain the same amount of calories per gram as protein, so it is not necessary to cut them out. Instead focus on clean carbs from whole grains, beans, legumes, fruits, and vegetables.
6. Machines Are The Way To Go
Just like there's no magic pill, there's no one machine that will magically make abs appear.
You can still work your abs with machines but you neglect all the stabilizers surrounding your core and lower back. Hit those core exercises hard if you want to start seeing any results.
7. Some People Are Born With A Six-Pack
Six packs are developed through hard work and discipline, there's no other way around it.
When we're younger and have less body fat our metabolisms are faster, but nobody is born with a six pack. A six pack is like a work of art that you have to sculpt.
8. You Need To Do Hours Of Cardio
You don’t need to take up triathlon training to lean down and showcase your six pack.
In fact, high intensity interval training – which can last for as little as 15 or 20 minutes is a great way to boost your metabolism and drop body fat. It takes minutes, not hours.
9. There Are Easy Shortcuts
Anyone and everyone will tell you about the countless hours they spend in the gym to get there abs. There is no miracle pill, easy ab workout, and definitely no shortcut.
It’s going to take hard work in the gym and also proper nutrition in the kitchen to see the results you want.
If it’s a flat stomach or a six pack you are looking for then you need to set personal goals for yourself. Set some short weekly goals with your diet and exercise regimen.
Tip: It’s going to take clean eating with minimal processed foods, sugars, and alcohol. Stick to clean whole foods with a balance of protein, carbs, and healthy fats. Your exercise regimen should incorporate cardio that is intense or long enough to tap into your adipose (fat) stores so you can start to shed that layer of abdominal fat.
Be patient, because it takes time to carve a masterpiece. I suggest setting aside one day that you let yourself have a cheat snack that you can reward yourself with only if you are on point with diet and exercise the other six days out of the week. I can’t stress enough: Diet, Cardio, and cut back/out alcohol.
Bonus: Ab & Legs Superset Workout!
This leg and abdominal circuit is one of my favorites for getting your heart rate up and burning some fat. No equipment is needed for this workout, so these exercises can be performed anywhere.
This superset is designed to tone your quads, hamstrings, and lower abdominals with 6 simple moves. Here are a couple of tips to keep in mind:
- If you want to challenge your leg strength you can hold dumbbells while performing your lunges.
- While performing the side planks you want to distribute the weight on the entire full arm with your feet on top of the other. Your body should stay straight until you lower your hip down to touch the floor to perform your movement, and rise back up to the starting position to perform 10 side plank raises.
- Perform 5 cycles of the circuit!
|Jumping Squats (no weight)||1||10|
|Leg Raises (laying on back)||1||20|
|Lunges (per leg)||1||10|
|Side Planks (per side)||1||10|
|Mountain Climbers (per foot)||1||10|