Achieve Your Dream Abs through Training: 3 Strategies for Success
Achieving your dream abs goes beyond just crunches and sit-ups; it requires a holistic approach that encompasses various aspects of health and fitness. Three effective strategies to achieve your dream abs through training include reducing stress, prioritizing quality sleep, and incorporating sprint training into your routine.
What Stands between You and Your Dream Abs?
Stress
Combat stress for a flatter stomach! Stress is a major roadblock to achieving those coveted washboard abs. Functional medicine research has repeatedly shown a link between elevated stress levels and the accumulation of belly fat. Simply doing crunches won’t counteract the impact of stress on your abdominals. The key is to manage your overall stress levels effectively.
Screens
Let’s examine the different sources of daily stress in our lives. In today’s modern world, it’s safe to say that Americans face significantly more stress compared to previous generations. One notable factor contributing to this is our constant connection to electronic devices like smartphones, watches, and computers. These gadgets have become significant stressors as they prevent us from disconnecting and recharging properly. Have you ever wondered why you feel compelled to check your phone constantly, even when it’s not with you? Smartphones have rewired our brains and are designed to be highly addictive due to their impact on dopamine receptors.
Diet
Another source of stress is our diet. Processed and fast foods offer no benefits when it comes to getting leaner, healthier, and stronger. These foods increase inflammation in the body and promote fat storage, particularly around the midsection. To achieve strong abs, it’s crucial to consume natural foods that can be hunted, fished, gathered or plucked.
Sleep
Quality sleep also plays a significant role in managing stress and preventing fat accumulation around the belly area. Without proper sleep, achieving six-pack abs becomes nearly impossible. Poor sleep habits often stem from excessive electronic device usage before bedtime and an inadequate bedtime routine. If you want restful sleep, start preparing for it hours before getting into bed.
Achieve Your Dream Abs through Training
Compound Lifts
Incorporate compound lifts into your resistance training routine! Exercises such as squats, deadlifts, chin-ups, and presses force your core muscles to engage under load while creating metabolic disturbance in the body, which aids in fat loss. When targeting your core directly, focus on exercises that challenge you to do no more than 10 repetitions per set. The abs mainly consist of fast-twitch muscle fibers that respond best to high-intensity exercises. Aim for multiple sets with low reps if you want impressive-looking abs. Some of my favorite exercises are: hanging garhammers, incline garhammers, Swiss ball jack knives, hanging leg raises and the ab wheel.
Sprint Training
Lastly, consider adding sprint training to your weekly strength training program. If you’re physically capable, incorporating sprint workouts is one of the fastest ways to shed belly fat. Give it your all for 10-20 seconds with a work-to-rest ratio of 1:6. For example, if you sprint for 10 seconds, rest for 60 seconds between sets; if you sprint for 20 seconds, rest for 120 seconds between sets. Complete around 10-15 sets but remember not to push yourself beyond what’s safe and manageable. Prioritize thorough warm-ups before engaging in sprint work.
You can get the dream abs you want! I would be delighted to meet you for a complimentary consultation where we can discuss your goals, health history, exercise limitations, and any obstacles you may face along the way. Use the link provided below to schedule an appointment or feel free to text or call our office at (616) 259-9064.
Stay well!
Resources:
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Gutschi, T., et al. Impact of Cell Phone Use on Men’s Semen Parameters. Andrologia. 2011. Published Ahead of Print.
Zhao, T., et al. Exposure to Cell Phone Radiation Up-Regulates Apoptosis Genes in Primary Cultures of Neurons and Astrocytes. Neuroscience Letters. 2007. 412(1), 34-38.
Sitilertpisan, P., Pirunsan, U., Puangmali, A., Ratanapinunchai, J., et al. Comparison of Lateral Abdominal Muscle Thickness between Weightlifters and Matched Controls. Physical Therapy in Sport. March 2011.
Vispute, S., Smith, J., LeChiminant, J., Hurley, K. The Effect of Abdominal Exercise on Abdominal Fat. Journal of Strength and Conditioning Research. 2011. 25(9):2559-64.
Thyfault J., Booth, F., Lack of Regular Physical Exercise or too Much Inactivity. Current Opinion in Clinical Nutrition and Metabolic Care. July 2011. 14(4), 374-378.
Willardson, J., et al. A comparison of trunk muscle activation: Ab Circle vs. traditional modalities. Journal of Strength and Conditioning Research. 2010. 24(12):3415-21.
Tarnanen, S., et al. Neutral spine control exercises in rehabilitation after lumbar spine fusion. Journal of Strength and Conditioning Research. 2014. 28(7):2018-25.
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