Check out these 3 easy fixes to get shredded abs according to Max Posternak.
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 5.5 million subscribers.
He talked about 3 easy fixes to get shredded abs. See them below.
3 Easy Fixes to Get Shredded Abs
According to Posternak, if you follow these 3 easy fixes consistently, you will see your abs show up!
- Treat your abs like any other muscle
- Incorporate trunk flexion
- Fix your diet plan
If you want to achieve visible abs, you need to make significant changes to your workout program and diet. Based on years of experience training clients, Posternak identified three common mistakes preventing people from getting a shredded six-pack.
Firstly, many people treat their abs as a special muscle group, which is a mistake. Just like any other muscle, your abs need progressive overload to grow and improve. Instead of doing countless reps of crunches daily, incorporate weights into your ab exercises. You can use weights behind your head or between your feet for various movements. Challenge your abs with heavier loads for continuous improvement.
Avoid working your abs every single day. Just like other muscle groups, they need time to recover and grow. Treat your abs like any other muscle you’re trying to develop, giving them ample rest between workouts.
Secondly, pay attention to the technique during ab exercises. Focus on trunk flexion rather than hip flexion or neck flexion. For crunches, ensure your shoulder blades lift off the ground with every rep, and during leg raises and knee tucks, curl your hips, knees, and feet toward your chest for proper engagement.
Now, let’s address the diet aspect. To reveal your six-pack, you must lower your overall body fat percentage. You can’t target fat burn specifically from the stomach area. To achieve fat loss, maintain a calorie deficit and lower insulin levels. Avoid refined grains and sugar in your diet. Intermittent fasting and the ketogenic diet are effective ways to lower insulin levels, but there are other options as well.
Aim for a 25 per cent reduction in calories to lose an average of 2 pounds per week. You can go higher, but it may be more challenging to stick to for the long term. Maintain proper macronutrient balance, as not all calories are equal. You can use a macro and calorie calculator to determine the right intake for your goals.
Remember, consistency is key to diet success. Stick to your plan for a set period, like four to six weeks, and be patient with your progress. With the right workout program and diet, you’ll achieve those desired abs in no time.
To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:
- Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
- Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
- Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
- Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
- Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.
Losing Weight and Transforming Your Body
Although you’ve seen a list of the top 10 exercises to get fit at home and those movements can help you lose weight, you should know the mechanical basics of how to lose weight and transform your body.
Basically, you need to understand calorie balance. Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time. This is the most important factor when it comes to changing your weight. What you actually need on a daily basis will be individual to you based on your age, lifestyle and fitness habits.
There are 3 states of calorie balance:
- Negative calorie balance (hypocaloric diet)
- Calorie balance (eucaloric diet)
- Positive Calorie balance (hypercaloric diet)
What you want to be is in a negative balance or caloric deficit. A caloric deficit means you are consuming less energy than what you are using throughout the day.
In other words, you are eating fewer calories than you are burning and when that happens, you are in a caloric deficit.
Some people might call it a diet and as with any diet that aims at losing weight, you must be in a caloric deficit, otherwise, you will not lose weight.
As long as you burn more calories than you consume, you will lose weight. Our list of 70 bodyweight cardio exercises will help you burn more calories, thus increasing the amount of weight you will lose.