Exercises for the press
In this case, are abdominal exercises pointless? In the context of getting dry six-pack abs – yes, because exercises train muscle fibers. With the help of thousands of twists, paper clips and leg lifts, you can make your abs very strong, literally steel-like, but the cubes will still be hidden under a layer of fat. Therefore, exercises here are not as effective as is commonly believed. The only advantage of exercises is the expenditure of calories, and energy expenditure is important for weight loss https://gracify.co.uk/pilates-mat-vs-yoga-mat/ and for a calorie deficit. However, even in this context, abdominal exercises are not the best option, because they quickly tire you out and at the same time it is almost impossible to perform a large amount of work exclusively with the abdominal muscles, since this muscle is not accustomed to large strength loads. The abs usually receive a static load during the day, which is what it is ready for. And various dynamic loads with the help of twists or exercise machines will not give the desired result.
By the way, the best exercise for the abs would be heavy squats or heavy deadlifts. Such movements teach the body to fight for balance under the influence of a huge load. The abs must be very strong to hold you up and not bend under the weight of the barbell.
Let's do the press
To make your abs visible and pronounced, you need to lose weight. You need to create a calorie deficit and calmly, without haste, lose extra pounds. Only in this case will you be able to see dry abdominal muscles.
That is, abs are not made in the gym, but in the kitchen. A moderate amount of calories - and abs will definitely appear.
How to start losing weight?
In order for you to see your abs, it is not enough to just lose weight. Your belly should shrink, and the rest of your body, on the contrary, should tone up https://gracify.co.uk/is-yoga-mat-necessary-for-yoga/. Otherwise, your abs will be weak and poorly defined. To achieve this effect, you must definitely use strength training as a tool for burning calories. 8-10 repetitions in each exercise, especially basic ones, will help burn calories and at the same time will not leave your abs without a secondary stabilizing load.
What to do about the diet?
You can use any diet that helps you lose weight, but the essence will always be the same - calorie deficit. We recommend you a simple and convenient method - reduce each meal by 1/3. It does not matter what you eat - cut off one third of the dish. It is important to eat the same as usual. If you add 3-4 new dishes and 2-3 meals, the "cutting" method will not work, but it is great for those who eat approximately according to the same scheme.
We also recommend that you eat more vegetables and protein sources such as meat, poultry, fish, and dairy products. Since protein is filling and at the same time necessary to maintain muscle tone. Thanks to the high satiety factor after protein dishes, you will not be hungry for a long time, meaning it will be easier for you to stay on a small amount of calories.
Try to eat less sweets and fatty foods. We do not encourage you to give them up completely, because this “diet” method, on the contrary, will cause a severe breakdown. Try to eat 2 times less sweets. Instead of a whole cake – half, instead of two buns – one, etc. Do the same with butter. If you previously needed 10 spoons of butter for frying, now try frying on 5-6 spoons, etc. The method seems simple, but it works, and quite effectively.
Final Words
In order to get abs, you don't have to train your abs at all. Surprisingly, fitness and bodybuilding athletes don't train their abs 1-2 months before competitions, because it's very difficult against the backdrop of a strict diet. At the same time, they all show off great six-pack abs on stage. This is further proof that training your abs is not as important as is commonly believed.
Train as usual and try to reduce the caloric content of your diet. This way you will be able to gradually lose weight, and this is the main factor in acquiring dry abs.
There is no other way to get defined abs. Forget about all the tricky and quick methods. It's very simple: either your fat percentage is low and you can see your abdominal muscles, or it is high and your waist is hidden under a blanket of fat. The solution to the problems is simple, but labor-intensive.
