- Exercise & Fitness
How to Get those Chiseled Abs
Chiseled, Lean female abdominals
Understanding the abdominal muscles
With the obesity epidemic becoming more and more prominent in today's society, It's now considered a full fledged disease. However, there are also more and more people that are becoming aware of the problem and are motivated, trying to get back into shape/ to look better/healthier these days. I remember the days when it use to be that a really big chest and python like arm development determined what your fitness status was, but it's not like that anymore. Nowadays it's about the whole entire body being symmetrical and having hard, ripped, lean abs are the brand new status quo. Acquiring abs you can wash your cloths on are really not as hard to obtain as most people would like to think. A little time consuming, as it is a process, but for a motivated, disciplined individual, not that hard to accomplish. There are two very important factors that you have to consider when trying to do so. The first thing that you need to know and understand is that everyone is different. I can not stress this enough. Some people may be able to do sit ups like once a month, have horribly bad eating habits and somehow still are able to stay relatively lean year round and keep their six pack intact. These people are just simply genetically blessed, while there are others that have to try and reinvent the wheel just to lose a pound and still have trouble staying lean or getting those desired shredded cuts in their mid section. Your genetic make up will determine the shape of your abs. Some people will have a set of perfect symmetrical six pack abs and some people will have checkered or elongated abs. No matter how much time you spend in the gym and no matter how many thousands of crunches, planks or sit ups you do on a daily basis, you can not change the shape of your abs, period. So go ahead and get that idea out of your head.The second thing you need to understand is that your abs are very different than the other muscle groups in your body. They do not protrude out from your body like a bicep or triceps can. They are more like a flat sheath of muscle that protects all your internal organs. Since they are a different kind of muscle, obviously you will have to train them in a different manner than other larger muscle groups.
Exercise Ab Diagram
Lean and hard male cuts
Abs are made in the Kitchen
Now I really do not know how I can put this anymore bluntly, but the bottom line is, reducing the adipose tissue/body fat covering your mid section in order to reveal the chiseled, lean, muscle (six pack) look is a matter of your eating habits/diet. Shredded abs are made in the kitchen. It's 80% of how your going to get lean. You can train your abs like a beast in the gym, doing ab work several times a week, with thousands of reps, but if your eating habits are not clean and healthy, your body will always keep a layer of adipose tissue. In layman's terms, the adipose tissue is what stores energy (the food that you consume) in the form of fat and helps to insulate the body. Some people have the impression that carbohydrates are the enemy and should be avoided. A common misconception. Eating a healthy diet filled with low-glycemic carbs (which are foods that will provide a steady supply of energy/fuel to the body's muscles) can easily prevent you from having that bloated look and assist in getting leaner and chiseled much faster. Carbohydrates are also essential to the central nervous system and brain, both of which need them continuously. Consuming more good fats will also expedite your lean abs goal. It takes the body longer to break down fats, so your hunger is curbed. Fats will balance out the hormones, and encase you are unaware, testosterone is the hormone that supports muscle. Alcohol should be considered the enemy. It will cause fat to be stored as fat rather than the body using it as energy. The body will then put the digestion of all food on hold until the liver can expel the alcohol. It can also decrease testosterone, I don't think anymore needs to be said about that. You have heard that popular cliche' "you are what you eat", well if you eat/drink like a pig, stuffing anything and everything into your mouth, then guess what?
Coconut Oatmeal with Blue Berries
Ingredients for Coconut Oatmeal
- 3 1/2 cups Soy Milk, Plain or Vanilla
- 1/4 teaspoon Salt
- 2 cups Oats, Rolled
- 1/4 cup Maple Syrup, Pure
- 1/3 cup Raisins
- 1/3 cup Cranberries, Dried
- 1/3 cup Coconut, Sweetened and Flaked
- 1/3 cup Walnuts, Chopped
- 1 (8oz) Yogurt, Optional
- 3 tablespoons Honey, Optional
Directions for Coconut Oatmeal
- Pour the milk and salt into a saucepan and bring to a boil. Stir in the oats, maple syrup, raisins and cranberries. Return to a boil then reduce heat to medium. Cook for 5 minutes.
- Stir in walnuts, coconuts and let stand until reaching your desired thickness. Spoon into serving bowl and top with yogurt and honey if desired.
|Serving size: 1 serving|
|Calories from Fat||90|
|% Daily Value *|
|Fat 10 g||15%|
|Carbohydrates 63 g||21%|
|Fiber 5 g||20%|
|Protein 12 g||24%|
|Cholesterol 2 mg||1%|
|Sodium 212 mg||9%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Chiseled female abs
Quality over of Quantity
Contrary to popular belief, some people are under the impression that it's more beneficial in terms of quantity of work, instead of the quality of the work put in. "If I do five hundred crunches every day, I will get a six pack." That's simply a bunch of nonsense. There may be some individuals (genetically gifted) that might be able to get away with this, but for all the average, normal folks, it's not going to work like that. Don't be that guy that gets caught up in doing a ridiculous number of repetitions in your abs routine. The idea for abs is to train for hypertrophy (meaning your increasing the volume of muscle cells), not for stamina and endurance. If your current workout has you going well over the 25 rep range, then you need to add some extra weight/weights to your abdominal workout/routine. Your workout should focus on all 5 ab areas and not just the center/middle section. Your abdominal muscles can get fatigued rather easily, but just like the calf muscles and traps, they arereally tough and will recover very quickly. You will be able to work on them a lot more frequently than you would other muscle groups. Not only will this help strengthen your core, but some research has shown it also assists in stabilizing the body's insulin levels.
Lean Female Abs
Rest is Imperative for Muscle Recovery
Recovery plays a Major part
One of the most important, but normally the most neglected part of any intense workout session regardless of which muscle group worked is in the recovery. Recovery always seems to be a very underrated aspect of any type of muscle growth and development. A good nights sleep (at least 8 hours) will lower the body's insulin response. The less insulin (sugar) you have flowing through your body/bloodstream, the less fat your body will retain/store. Sugar is one of the main precursors of fat. So keeping it to a minimum is imperative, especially if your not one of the lucky, genetically blessed ones and gain fat weight easily. Keeping healthy, clean eating habits and adding these simple adjustments to your ab workout routine will help you get those rock hard, shredded abs in no time.
More links with information on lean ab muscle development
- 7 Tips on getting lean, hard abs
For some people, weight loss and gaining lean muscle can come relatively easy, but for others, its not that simple. But there are some things you can do that will help you reach your goal of a lean shredded physique.
- Tips on Building Lean Muscle Naturally
In this day and age of impatience, wanting everything now and taking short cuts, some people chose to build muscle the hard way, naturally.