Why can’t you define abs if you’re training?
Probably, one of the objectives that you pursue more with your training is to achieve delimit abdominals well marked. However, you will know that it is not a simple task. It doesn’t matter how many repetitions you do of your favorite exercise if you don’t have a set of basic principles in your diet and training. In this article we explain the main reasons why you can’t mark your “chocolate bar” and how to solve it.
You have too much abdominal fat
This is, undoubtedly, one of the main reasons why your six-pack is not seen despite intensive training. The fat that piles up between the skin and the abdominal musculature prevents you from wanting the relief of your abdominals, even if the musculature is worked.
As you are going to know, we cannot remove this subcutaneous fat in a centered way, with specific exercises for that area. What is effective is to carry out a complete program that combines diet, exercise and lifestyle to reduce your percentage of fat and in this way to highlight the abdominals in a durable way.
Your diet is not adequate
Having good eating habits and being incessant with your diet is a definite factor in achieving good abs. These 4 tips can help you:
- Avoid excess sugar. This is one of the great opponents of a healthy diet and can encourage fat to accumulate in your abdomen. Avoid especially juices and other sugary drinks. Eating fruit gives you just the right amount of sugar and all the fiber that juices don’t give you.
- Perseverance is essential. You don’t need to continue a radical or super restrictive diet, but you do need to have healthy habits in your daily nutrition and not leave them aside from time to time. Prodigious regimes are not accustomed to marching, but patience is.
- Quantity and variety. You should consume as many calories as you need according to your metabolism and your level of physical activity. In addition to this, remember to design a varied diet, with all kinds of proteins, carbohydrates and healthy fats. Don’t forget to include whole grains, nuts, and a good serving of fresh fruits and vegetables.
- Five meals a day. Spreading the number of calories over 5 or 6 meals will make you feel less hungry and anxious. In addition to this, it will help you sustain your blood sugar levels and you will be able to concentrate better.
Your training is not varied
The abdominal musculature is a group formed by different types of muscles (rectum, oblique, transverse) that we must work with different exercises. It is not enough to make the usual crunches, no matter how many repetitions we make. Design a varied routine and you’ll soon begin to appreciate the results. In this way you will be able to activate the different muscles and achieve a better toning and definition.
Also keep in mind that you should not concentrate only on the abdominal area. It is essential that you strengthen the lumbar area, especially to avoid back problems. And, of course, include other cardio and strength exercises to help you reduce the percentage of anatomical fat and progress your overall fitness. You’ll feel better and your body will thank you.
You don’t get enough rest
Rest is essential for the restoration of muscles and to encourage their growth. Overtraining doesn’t do you any favors when it comes to dimensioning abdominals. Remember to sleep enough (about 7 or 8 hours is usually advisable) and with a good quality of sleep. It is essential that you avoid thunderous environments or temperature changes at bedtime. In addition to this, try to have fixed bedtimes and wake-up times; a good sleep routine can work wonders with your fitness.
Don’t forget hydration
Your body needs to be well hydrated in order to perform in training. Both muscle development and fat loss require your body to have sufficient water supply. Stay hydrated throughout the day but, uniquely, before, throughout and after each of the training sessions. The most essential thing is that you listen to your body, providing it with the water it needs at all times, and that you don’t fall into the trap of over-hydrating yourself.
Of course, water is the best choice for hydration, in front of juices or other drinks that provide an excess of sugars.
Forget tricks and shortcuts
Getting in good physical shape and dimensioning the abs is a task that requires perseverance and dedication. It is not complicated but requires patience. It’s best not to try to copy prodigious diets or programs that make promises impossible to keep. They’ll most likely end up disappointing you and taking away your desire to train.
Focus on intense and varied training, watch your diet, sleep well and be constant. The results will come sooner than you think and, at last, you’ll be able to see how they begin to mark those abdominals you tried so hard.