How Do I Get Abs?
How do I get abs? What do I do? How many times should I train abs per week? Will I get abs if I train them daily? I hear these questions multiple times; however, the harsh truth is you will only get abs if you're at a low percent body fat. While this is logical, the science/research will prove it. Ideally, the body fat percentage in obtaining abs is between 10%-14%. Nonetheless, if you're leaner than 10%, your abs will be visible. Whenever I explain this to my clients, many ask me how to get to a low percent body fat. If you're new to fitness or nutrition, allow me to be the first to tell you that the only way to get to a low body fat percentage is by dialing in your nutrition/diet. However, many people hate the term "diet" because they rapidly assume they must consume healthy foods. Scientifically speaking, it's a numbers game. In other words, it doesn't matter what you eat; instead, it's how much you eat.
One of the things I share with my clients and in my programs is the 80/20 method. While this is a simple term to remember, some people don't know about this. For better clarification, 80% of the foods you consume daily should be from whole foods, for instance, meat (chicken, steak, lamb, pork, turkey), potatoes, rice, pasta, vegetables, eggs, ham, cheese, etc. On the other hand, for the remaining percentage (20%), you can enjoy a chocolate bar, ice cream, donuts, chips, wine, etc. Once again, your calories are what matters. Nonetheless, what does this have to do with getting abs? Once you have a solid diet or know how many calories you must consume daily (based on your fitness goals), the abs will come once you stick to your diet/calories. Simple right?
Nevertheless, many people love training abs, but as mentioned earlier, you can train abs daily, but if your nutrition is not dialed in, your goal or dreams of obtaining abs won't come to pass. I know that sounds harsh, but this is the truth. Let's say you know how many calories you must consume, but want a great and challenging ab routine. Allow me to share with you my favorite ab routines. Keep in mind, I only train abs in my training sessions. On rest days, I rest and allow my body/muscles to recover. With that said, observe below my favorite ab exercises.
- Hanging Leg Raises: 3 sets x 10-12 reps (2 min. rest)
- Hanging Weighted Side-to-Side Knee Raises: 3 sets x 10-12 reps (2 min. rest) (Hypertrophy Training) (Increase the weight by 5lbs per set)
- Ab Wheel Rollout: 3 sets x 12-15 reps (2 min. rest)
- Hanging L- Hold: 3 sets x 15-30 sec. (2 min. rest)
- Dragon Flags: 3 sets x 6-10 reps (2 min. rest)
- L- Sits: 3 sets x 15-30 sec. (2 min. rest)
- Weighted Hanging Knee Raises: 3 sets x 10-12 reps (Hypertrophy Training)
- Around the World: 3 sets x 6-10 reps (2 min. rest)
I don't perform all these ab exercises throughout my training sessions. I only do one because I'm still working on my core when working out. In other words, a lot of exercises or compound movements work the core. For example, the standing barbell shoulder or military press works the chest, shoulders, and triceps; however, it also targets your core. Overtraining a muscle group will not lead to better gains. One or two exercises per muscle group are sufficient, including abs. If you want an idea of how to train your abs, I encourage you to select three exercises and perform them for 4-6 weeks before switching or changing them. For instance, in workout A, you do hanging leg raises. In Workout B, you do weighted side-to-side knee raises, and in another session, you do dragon flags. Once again, pick whichever you like and do them for 4-6 weeks before alternating your ab exercises.
However, is your goal to get abs, or would you want a body that demonstrates respect, power, and a tremendous amount of admiration? Don't get me wrong, it's great that you're taking care of your body, but having that physique that makes you stand out from everyone at your local gym has a better approach. I'll be honest, yesterday as I was training for the NPC, I saw myself in the mirror and saw my body. Not only did I look great; however, I had this girl touch and squeeze my arm. While this wasn't the first time that happened (having random girls touching me), I knew my physique had people or women turning their eyes toward me. How many people do that to you during your training sessions? I'm not trying to sound cocky, but this is what happens when you have a powerful physique.
Ladies, having that perfect body will make men pay more attention to you than their workouts. Trust me, I train people weekly, and when they see their hard work paying off, many men turn their eyes toward them and try to talk to them. Once again, having a physique that few people achieve makes you different. It makes people want to be like you. Not just physically, but personally as well. I know this to be true because your self-confidence increases once you have an outstanding body. Your behavior changes; you begin to wear the clothes you've dying to wear for a minute, you get asked out, or like me, have women touch you. In summary, having the body of your dreams gives you a huge advantage in life.
If you have these qualities, you know what I'm talking about; however, if you're looking for something that helps you obtain these conditions, check out my programs. Not only will you get abs; however, you will unlock your true physical potential, leading to a better and more enjoyable life. For instance, your love life, profession, studies, and more. We're ten days into 2023. We still have 355 days left. I encourage, motivate, and dare you to see what changes can happen in your life once you take the first step in physically changing yourself for the better. Click on the collections option and click on the best program for you and your goals.
