I really dislike the saying, "Abs are made in the kitchen."
*refer to my article "Abs are NOT Made in the Kitchen."
No they're not.
Abs, like any other muscle, need a stimulus to be developed.
Before we dive into this, my typical "ab workout disclaimer:"
For a while ab workouts were the hot ticket in the fitness industry with 7 minute abs and 30 day ab challenges. Promoting doing a ton of ab work to magically get a six pack. Bologna.
Now people act like we shouldn't do any direct ab work and just do compound lifts.
1: Compound lifts come first
2: Direct ab work is a great way to do extra and build a stronger core
3: You can have a strong core without visible abs
4: for visible abs, diet must be on point
So, what should you do?
1: Get in the gym and focus on compound lifts: squats, Romanian deadlifts, presses, pull-ups, lunges, rows, etc
2: Finish workouts with some direct core work: hanging leg raises, planks, hollow rocks, L-sits, etc
*the intention with direct ab work is to build a strong core, you can't "rep" your way to a six pack.
3: Your calorie intake must match your goals: if you want a visible six pack, you need to be in a slight caloric deficit.
Caloric deficit: eating less that you need to maintain your current weight
Don't try eating 1,200 calories a day to get "ripped." That'll just make you weak. Eat good. Eat all the macros. Just slightly below what you need.
Use my fitness pal to calculate how many calories you need per day.
The ultimate intention in the gym should be to get strong and more capable, not to get abs or burn calories.
In order to build momentum and consistency going into 2023, I just launched a 31-Day Core Strength Challenge. If you sign up for a free 7-Day Trial to either of my workout programs, I will send you the Core workout ebook for FREE!
The ebook includes 100 rep ab workouts to do in addition to your normal workouts and to accompany a healthy, nutritious diet during the month of December!
Join me and let's finish 2022 strong!