What does it take to get shredded abs?
If you’ve stood in front of a mirror and flexed your abs, and got the lighting just right, hoping to see a hint of definition, you’re not alone.
Shredded abs. A six-pack. Clear lines of definition along the obliques and separation of the rectus abdominis. Is this one of your physique goals?
Abs are among the most coveted muscles to develop. And it’s been that way for a long time. Even the Michaelangelo masterpiece “David” sculpted 500 years ago has shredded abs.
And if you watch TV, movies, page through a magazine, or follow trainers, bodybuilders, and fitpros on Instagram, you’re bound to be reminded that six-pack abs can be a mark of self-discipline, respect, sex appeal, and strength.
So how do you go from average Joe or Jane with no visible muscle definition on your mid-section to shredded?
Here’s what a lot of people think it takes to get six-pack abs:
- Thousands of crunches and other ab exercises
- Nothing but tilapia and asparagus
- Good genetics
- One of those gimmicky exercise belts that shocks your ab muscles in 30 second intervals
- Low-carb dieting all the time
- Hypnosis and meditation
- Complicated hydration habits to “dry out”
- Dieting down for days, weeks, maybe even months
- Hours of steady-state cardio or high-intensity interval training
- Fat burners, green tea, and other supplements
Hate to break it to you if you’ve been going down one of these paths. A few of these might give you some assistance in the ab department. But these aren’t the most direct routes to six-pack abs. And some of these ideas are just wacky. Don’t spend your money on gimmicky exercise equipment. OK?
Probably the most popular misguided idea about six-pack abs is that more crunches with carve up your core. If you’re on a mission to do 1,000 crunches a day to get your abs to pop, I’ve got some good news and some bad news.
The good news: Crunches will strengthen your core and build your abdominal muscles: rectus abdominis, transverse abdominis, and obliques. And that will help you reduce your risk for injury and lift heavier weights. But it’s not enough to get your abs to make an appearance.
The bad news: No amount of crunches will help you show off a six pack if you’re packing around excess weight and don’t have your diet dialed in.
If crunches aren’t the gateway to six-pack abs, what does it take to shred?
Patience
Forget about what that infomercial said about showing off your abs after a few days of shock therapy. It’s just not going to happen. Losing weight, building and preserving lean muscle, and getting your body fat percentage low enough to show off your abs takes time. It’s a process.
Depending on where you’re at it’s possible to get your abs to pop in 8 to 12 weeks. But if you have a lot of weight to lose it can take longer. It’s a process, and patience with dieting and training will pay off.
Lower Body Fat Percentage
Even if you took the 1,000-crunches-a-day challenge, if your body fat percentage isn’t low enough, your abs aren’t going to show up. So how low do you need to go?
For men: Aim for about 10 to 12 percent body fat or a little less to see your abs
For women: Aim for 15 to 17 percent body fat or a little less to see your abs
Smart Nutrition Habits
Ever heard the phrase, “Abs are made in the kitchen?” It’s true. No matter how much time you put into lifting and cardio training, you can’t out exercise a bad diet.
- Follow a meal plan that puts you in small calorie deficit. Usually no more than 500 calories per day below maintenance.
- Get your macronutrient (proteins, fats, and carbs) ratios right. The ideal ratio varies based on your body type (mesomorph, endomorph, ectomorph), so it’s best to get help with your macros and a meal plan from a trainer or nutritionist. Pay attention to your daily protein goal to preserve lean muscle.[1]
- Drink plenty of water. About 3 to 4 liters a day is ideal. Staying well-hydrated helps support metabolism to lose weight, shred fat, and get lean, along with other health benefits.
Lifting and Cardio
Focus on compound movements and hypertrophy training (3 to 5 sets per exercise, 8 to 12 reps per set). You’ll trigger a greater metabolic response with this approach, build lean muscle, and shed fat at the same time.
And make time for cardio, too. It doesn’t have to be a lot. 20 to 40 minutes a day will help you burn extra calories and fat to maintain that calorie deficit get leaner to reveal your abs. Go for a walk. Try jogging, swimming or cycling. And if you’re pressed for time, stick with shorter cardio sessions and go with high-intensity interval training.
No shortcuts or secrets to shredding
If you’re willing to put in the time, eat right, and train smart, you can get six-pack abs. There really aren’t any shortcuts or secrets to shredding. It takes time, discipline, and most importantly consistency with dieting and training.
Need a training and nutrition plan to get the abs you’ve always wanted? Let me know.
References
1. Longland, T., et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. American Journal of Clinical Nutrition. From: https://academic.oup.com/ajcn/article/103/3/738/4564609