Are abs really made in the kitchen? We’ve all heard the saying ‘abs are made in the kitchen’, but is it true?
Here’s 5 tips that will help you improve your core strength and reveal your abs.
Side note: Everyone has abs, although most people just have too much body fat covering them.
#1 Train your abs like any other muscle group (2-3 x per week)
Skeletal muscles can do one of two things, increase in size or decrease in size. You can not change the genetic shape of your abs, although by training them with progressive overload just as you would with any other muscle group, you can increase the size of them. By increasing the size of your abdominal muscles, you make it easier to see them at a higher body fat %. Target the abs with varied rep ranges, angles and loads for the best results (keep in mind it’s just as important to train your core, as it is to directly train your abs).
#2 Eliminate momentum
Far too often we’re too focused on simply finishing a set or just getting our body from point A to B without any regard to form or the activation of the muscles we’re trying to stimulate. Eliminate momentum and really think about each and every rep. Get the most out of each exercise by exhaling on every contraction.
#3 Eat in a calorie deficit
The problem most people have with revealing the illustrious 6-pack, is that there’s too much body fat covering them. To really get that shredded/lean abs look, you must reduce your overall body fat % enough to reveal them (important to remember you can not spot reduce fat, meaning your focus needs to be on reducing total body fat %). To do this you should be eating in a slight calorie deficit while eating an adequate amount of protein (200-500 calories below maintenance to begin with).
Summary So the saying ‘abs are made in the kitchen’ was nearly true, but not quite. Abs are made in the gym, but revealed in the kitchen. Use progressive overload, hitting the abs from all angles with different rep ranges and loads to build up the abdominal muscles, and then eat in a slight calorie deficit to reveal the shape.
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