Abs diet+diet
More than anything, I want a six-pack, can you help me? It's good that you want it more than anything, because I want a more livable country, with some kind of future-oriented vision in people's minds, but you're right, your problem is indeed more important.
But don't worry, I have good news. You can make a change, and the recipe is there for it, while I just plain screwed up.
There are certain keywords between the sexes that trigger sexual instincts. For men, keywords are a good butt, a slim waist, shapely feminine hips, nice breasts, a gentle glance. From a woman's perspective, it's that famous eight-pack that Peter Andre built a whole career on. Like all good things in life, a six-pack requires work, and if we're going to work for it, let's at least do it right, if only for our success rate.
Most people who start shaping their bodies set a six-pack as their primary goal, and let's stick to that line. Thousands of people plod along in gyms every day, doing crunches like peasants, desperately waiting for a miracle from ABS machines, and of course, they don't understand why there's no change, why there's no result from the sit-ups they do every time.
What am I doing wrong? Why am I not improving? These people ask themselves, to which my answer would simply be: because you're assholes. And what's more, you're the kind of assholes who waste years of their lives without ever once checking if what they're doing is good, or if it could be done better, instead of just treading water. But no, the majority go their own way, and then there's a lot of bewilderment about why there's no progress, where the catharsis is, and no abs anywhere, maybe only in the IT department.
Abdominal Anatomy
The abdominal muscles can be divided into 4 parts. Nobody gives a damn what they're called, but I'll list them anyway. Rectus abdominis, external obliques, internal obliques, and transversus abdominis. And since we're talking about anatomy, we might as well dispel the first big misconception. There's no such thing as upper and lower abs. The rectus abdominis has an upper and lower part, and these need to be worked out with focus.
So, basically, everyone has a six-pack "deep down inside", the only difference is how much fat covers it and how toned the muscle underneath is, meaning how deep the grooves are. And this brings us to the crux of the matter. To achieve a six-pack, you need to develop the muscle and get rid of the fat layer covering it. You can do 300 abdominal exercises a day, your muscles might be like a powerhouse, but if you have 10 extra kilos on you, it will never show.
Muscle Development
Abdominal workouts should be divided into 3 parts: upper, lower, and oblique abdominal muscles. Although generally, all parts of the abdominal muscles work in every exercise, concentrated exercises can isolate specific areas. So, here are the workouts divided into 3 parts.
Exercises targeting the upper part should include crunches, half sit-ups, and weighted sit-ups. Never do sit-ups with momentum, and generally, never do anything with momentum. Weight training is not fitness obsession; exercises should always go from start to finish, and pay attention to your breathing. Full sit-ups should not be forced, as they can damage the spine. By the way, if you're working out, you can easily check if you're doing the exercises correctly, because if you're doing them wrong, your joints or cartilage will hurt, your body won't be tired after the exercises, or you won't have muscle soreness the next day. If you experience any of these, consider that workout a wasted hour of your life, and what's more, it didn't even feel good. I understand that even this is better than doing nothing, but if possible, let's not constantly evaluate life by zero achievements.
The lower part is the most problematic for most people. Firstly, because most of the fat accumulates here, and secondly, because it is the most difficult to develop. And let's pause here for a moment.
After a while, we must realize that we are primarily responsible for ourselves, and we owe it to our own conscience to give account. In our internal affairs, there is no external accountability, punishment, or reward. We judge ourselves. This is true for every area of life, but most especially for workouts and the work to be done. For years, I have been explaining that there is no point in working out if we don't do it with the correct technique, or even worse, not with the right effort. Try to push half-heartedly only on important dates, or exist only half-heartedly in a relationship. Everything would fall apart, and there would be a lot of dead time in your life that would never come back. Exercise is no different, because the appearance of work is not the same as work, and most people are unable to grasp this. Your physical presence in the gym means nothing, and no one has lost weight just by putting on their trainers and gym clothes. Either you do it properly, or you'd better stay home, because then at least you're not fooling yourself.
Removing the fat pad on the lower abdomen is perhaps the most difficult part of the body to shape. This is a kind of indicator, because it's the part of your body that, if you don't stress it with the correct technique and the right exercises, nothing will ever come off it. Exercises targeting the lower abdomen are usually leg raises, or any contraction in the abdomen that starts from the legs. But it also matters how long the contraction lasts. Most people make the mistake of doing simple leg raises, which is a very good exercise (for the hips), but if you don't lift your butt with it, you've just given a slap to a turd, and you've barely worked your abs. The abs only work if we also lift our hips. The exercise is even more intense if you pull your knees to your chest, but this is an exercise that most women will never do. Why not? Because it's hard. That's why, anyway, I wrote it down.
Finally, we have exercises for the oblique abdominal muscles. These target the side part of the abdominal muscles, which should not be confused with love handles. At this point, I would like to draw women's attention to the fact that love handles are not sexy, there is nothing erotic about them, because guys would rather grab a shapely hip for momentum than a pound of fat/palm. I thought I'd write that down. The oblique abdominal muscles can be stimulated with side crunches and all forms of movement that involve twisting the upper body. The twist should be a full turn, not just a casual look to the side.
In addition, planking can also be incorporated, which I think is one of the best exercises that works all parts of the core, but this alone will not be enough; it's only a supplementary exercise.
Diet
Without a diet, it doesn't matter what you do, how much you exercise per day, and with what intensity; you won't achieve anything without adhering to a diet. You might be strong, and your physique might be good, but 95% of people don't care about this because we want a good appearance, not to prepare for warehouse work. You want to show up at the beach and feel good in your clothes. Avoid sugar, flour, saturated fats, processed foods, alcohol, eat plenty of fiber-rich foods, vegetables, and lean protein.
To achieve a six-pack, 90% is adhering to a diet and 10% is developing your abdominal muscles. You either understand this or you don't. Here's an appropriate diet. This is 100%, but if you cheat on your diet or don't follow it completely, the effectiveness and appearance will decrease. The rest is up to you.
