5 MUST-KNOW Tips For Better Looking Abs!
It's better looking, stronger abs you want?
We're here to help!
Today, we're covering 5 tips you must know if you want a better looking midsection!
With the right support, plan, effort, and consistency you will be well on your way!
1| It starts in the kitchen
When it comes to building great looking abs, you first need to focus on fat-loss and shredding that extra weight around your midsection.
The majority of this is going to be won or lost in the kitchen with the foods you eat.
To lose fat, you need to be in a calorie deficit.
This means you need to be expending more calories than you are taking in.
The greatest and quickest way to do this is by controlling the amount of foods you eat.
You've probably heard the saying, "you can out exercise a bad diet".
There's a lot of truth to that, especially when you're after better abs.
In fact, we've had countless DSC members drop inches off their midsection and start to see some great looks abs without changing their workouts at all, just their nutrition.
You can be crushing it in the gym each week, but if you're overeating and taking in too many calories, you're not going to be losing fat and those abs aren't going to be any more visible.
Here's how you start:
Number 1: Track your food
One of the best ways to improve your diet and eat for better abs is to start tracking your food. This simply means recording everything you eat and drink throughout the day.
Some very important things happen when you start tracking your food and beverage intake:
1st - You start to eat less.
Tracking can really open your eyes to the amount of food that you are not only eating, but overeating.
When tracking, you're going to be less likely to eat that extra dessert or indulge in an additional spoonful of peanut butter. These once mindless additions to your day add up quick and can easily account for an additional 200-600 calories per day. This is bad news for losing fat.
2nd - You increase your consistency.
If you want to lose fat, you need to create a calorie deficit. This means we need to burn off more calories than we consume.
When you track you will get a great idea of where your calories end up each day.
This is key for fat-loss. If your calories end up where you want them to be one day, only to be too high the next day, it's going to be very hard to lose fat.
Tracking will allow you to be consistent throughout the week and allow you to continually work towards your goals and lose fat.
This is a KEY component of the success of our Nutrition Coaching Program as our coaches help you navigate exactly how much of each food you should eat on a daily basis to lose fat!
Try it for a week and see how consistent you are with your calories.
Once you've become consistent you can start making small changes to improve the quality of your foods.
This is where the real money is made!
Number 2: Eat mostly whole, natural foods
One thing to understand about food at restaurants and pre-packaged food is that it is created with taste in mind, not your health.
This means it is loaded with extra calories from sugar and fat.
To combat this and keep your calories down, stick to whole foods like vegetables, fruits, and lean protein sources like chicken, turkey, and fish.
When you grocery shop, stick to the perimeter of the store and if you can pick it, hunt it, or gather it then it's good to go!
Drink mostly water, and avoid beverages with calories.
2| Avoid quick fixes, speciality ab programs, and fad diets
To build better abs, there's a few truths that you must adopt.
Truth 1: Consistency is key.
Truth 2: Patience is a virtue, as it takes time.
You must be consistent with your nutrition and your workouts and be thinking long-term.
All of our biggest transformations at DSC didn't happen overnight.
They came with a long-term, consistent approach in mind.
One way to KILL consistency is to think short-term and fall for quick fixes, speciality programs like 8-minute ab workout videos, and fad diets.
These things are only going to slow down or even stop your progress.
What we know about quick fixes, fads, and diets is simple: they don't work.
And the research agrees.
A group of UCLA researchers analyzed 31 long-term diet studies. Participants on these various diets stayed on them for 2 to 5 years.
Some people lost weight in the beginning, but only 5-10% of their body-weight.
The result? The majority of these people regained all of their weight, plus some.
The health benefits of dieting like decreasing blood pressure and disease risk? None.
In fact, researchers believe they would have been better off not dieting at all from the stress of losing weight and putting it back on. The yo-yo effect of dieting can actually increase our risk of disease.
Other research has shown that only 10% of strict dieters keep the weight off.
This yo-yo effect will wreck havoc on you longterm results and abs.
Instead of making gradual progress towards your goals, your fat-loss turns into a rollercoaster and those abs never change.
3| You CANNOT spot reduce
Are all great ab strengthening exercises.
Notice how I said strengthening and not stomach fat shredding exercises.
Here's something you MUST know about gaining better abs.
You CANNOT spot reduce.
What does that mean?
It means you cannot work an area of your body and elicit fat-loss in that exact spot.
So are ab exercises a waste of time?
Absolutely NOT! In fact, quite the opposite is true as core training is one of the most important aspects of your fitness.
Just know that crunches and sit-ups alone aren't going to turn your stomach to an 8-pack.
Fat-loss happens globally.
When you eat right and workout hard and consistently, fat-loss happens all over your body.
Your legs, your butt, your back, your arms, and your abs all start to lose fat and that stomach starts to look better and better.
So, where should you focus your workouts?
That brings us to #4!
4| Combine both strength and cardio exercises
What's the best exercise for fat-loss and building those abs?
Actually it's both!
We call it metabolic resistance training.
This a combination of cardio and strength exercises blended into one workout.
Simply put, it's about lifting weights while keeping your heart rate up.
It's the best of both worlds.
See, the strength training has a dramatic effect on your fat-loss and muscle gain and can transform your physique.
The cardio keeps your heart-rate up and you burning calories.
At DSC, we do this in a variety of ways.
One example is with our metabolic resistance training circuits.
First, you need the right exercises.
Focusing your efforts on running or isolation strength movements like dumbbell curls and kickbacks ISN'T going to cut it!
You want the biggest bang-for-your-buck movements that are going to challenge your entire body, build the most strength, and burn the most amount calories.
These are compound exercises like squats, deadlifts, lunges, rows, push-ups, step-ups, medicine ball exercises, planks, and presses.
The great thing about these movements is that anyone can do them as they are modifiable to all fitness levels.
Keep the reps on the higher end (8-15) to really tax your body and keep the rest short between movements to keep your heart-rate high.
Here's an example circuit:
Set a timer for 10-20 minutes and complete as many rounds as possible and rest as needed.
Start with 12 reps of each, then 10, then 8 and so on.
As the reps go down, increase the weight of your kettlebell, dumbbell and medicine ball.
1) Kettlebell Goblet Squat
3) Dumbbell Reverse Lunges (each side)
4) Medicine Ball Slams
5) TRX Row
5| Aim for 1% better
Getting 1% better is a BIG saying at DSC.
It's the very foundation from which DSC and our member's success is built from.
Cheryl (down 45lbs)
Dawn (down 95lbs)
Jeremy (down 100lbs)
Brian (down 50lbs)
Fitness success and improving your health doesn't happen overnight.
Our member's focus is simple:
It's all about progress and getting just 1% better every day, brick by brick, set by set, rep by rep.
What is 1% better?
It's working out 1 more time per week.
It's pushing harder during that set of squats and doing one more rep than last week.
It's replacing that daily soda with a water.
It's packing a healthy homemade lunch instead of getting takeout.
1% better adds up.
It adds up to INCREDIBLE results and creates some serious momentum.
1% gets you excited. It shows that change can happen and keeps you on track and moving in the right direction.
Want better abs?