Check out these 10 science-based steps to get perfect abs.
If you want to have that coveted six-pack abs, you need to know the basics and what works and what doesn’t. It isn’t overly complicated, as Max Posternak explains.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
With scientific research to back it up, he came up with the 10 steps to get perfect abs. See it below.
10 Science-Based Steps to Get Perfect Abs
Here are the 10 science-based steps to get perfect abs.
1. Make sure you are lean enough
Unless you have a low enough body fat, you’ll never see your abs, especially if you want to see them well-defined.
The amount of body fat percentage that you should have differs from person to person. The overall rule of thumb guide is for men to have 12% and women around 19% to see defined abs.
2. Add more muscle to your abs
Getting lean enough to see your abs might be difficult, so you can help yourself and add more muscle to your abs so that they will be visible earlier. And stronger, of course.
Apply progressive overload to your ab workouts, don’t simply do dozens and dozens of the same bodyweight exercises every time. Treat your abs like any other muscle.
3. Higher rep ab training shouldn’t be ignored or skipped over
That sounds counterintuitive to the previous point, but that is the truth. “Both high reps with low weight and low reps with heavy weight should be incorporated into your routine,” Posternak says.
Save the higher bodyweight sets for the end of the workout, so that you have already done all the heavy weight sets with lower reps.
4. Focus on isolation exercises instead of compound movements
Squats, deadlifts, and overhead presses will not properly target your abs if you want a six-pack abs unless you are a complete beginner.
5. Don’t rely on ab static exercises
While planks can be good to develop some core strength, it won’t be the best to get a six-pack abs and that is because it doesn’t incorporate the flexion of your trunk and the movement is too easy even for beginners. If you can hold a traditional plank for two minutes or more, it likely isn’t building muscle for your abs.
You can, of course, change the plank to a variation that is more difficult, like the long-lever posterior pelvic tilt plank which is arguably the best static hold movement you can do.
6. Focus on dynamic ab exercises
Both the eccentric and concentric phases of an exercise offer unique benefits that you simply don’t get while doing static exercises.
7. Focus on training your rectus abdominis
This is usually the least developed area of the abs, known as the six-pack muscle. If you want to shape perfect-looking abs, you need to focus on the rectus abdominis.
Posternak says you should be doing some kind of crunch type of movement such as cable crunches, bicycle sit-ups and declined sit-ups. The other type of movement would be leg raise variation such as hanging leg raises, pulse-ups, and sit-ups.
8. Not going to magically spot reduce fat
If you didn’t know this already, you cannot target belly fat specifically. If you want to lose belly fat, you will have to lose body fat in general and, with consistency, you will lose belly fat.
9. Maintain a calorie deficit
You need to maintain that calorie deficit that was mentioned in point number 1 for long enough for you to shed fat from your midsection until you begin getting lean enough to see your abs.
10. Make sure you are getting enough protein
Protein is the building block macro of muscle growth. Without enough protein, you will not only fail to build muscle but might even lose muscle mass, no matter how often you are training your abs.
And that is about everything you need to know about Posternak’s 10 science-based steps to get perfect abs. To get a full grasp of what he said, watch the video below.
Nutrition plays a critical role in achieving and maintaining fitness. Here are some of the reasons why:
- Fuel for the body: Proper nutrition provides the fuel your body needs to power through workouts and other physical activities.
- Muscle growth and repair: Adequate protein intake is essential for building and repairing muscle tissue. Consuming the right types and amounts of protein can help promote muscle growth and aid in recovery after workouts.
- Energy balance: Maintaining a healthy balance of macronutrients (carbohydrates, protein, and fat) is crucial for maintaining a healthy weight and supporting physical activity.
- Nutrient absorption: Consuming a variety of nutrient-dense foods can help ensure that your body is able to absorb and utilize the vitamins and minerals it needs to function properly.
- Overall health: A well-rounded diet that includes a variety of whole foods can help prevent chronic diseases and support overall health, which is essential for optimal fitness.
In summary, proper nutrition is essential for achieving and maintaining fitness goals, as it provides the fuel, nutrients, and energy needed to support physical activity and overall health.
Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:
- Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
- Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
- Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
- Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
- Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.
Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.