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All About Abs

 

Unless you’re already a fitness professional, forget what you think you know about abs. You’re wrong. I don’t know where all the things I hear about abs originated and frankly I don’t care. Let me be very clear- there is no “ten minute abs” workout that’s going to give you abs. There is no “belly fat tea” or even a workout that will specifically burn belly fat. Abs are not a “different type of muscle”, nor does is cardio the magic cure to your spare tire. The body simply doesn’t work that way. So here is your guide to abs- true and scientific from a qualified professional. Sorry, you’re not going to like what I have to say.

 

A little physiology, because you need to know this and I’m a nerd who LOVES talking about physiology. Abs are not your “core.” They are part of your core, but saying that abs are your core would be like saying only the part of the apple that is facing you is the apples core. The core is the whole round of the torso, not including chest or back. You have four sets of abs: the rectus abdominus, internal and external obliques, and transverse abdominus. The rectus abdominus is your outermost part- think six pack. It runs from your sternum to your pubic bone. Its job is to flex the torso. Your external obliques are next, and they are located to the sides of your rectus and connected in the middle by a thin sheath of tissue. Under those are the internal obliques. The function of obliques is side bendy and twisty motions. Deepest, or innermost, we have your transverse. AS the name suggests, instead of running up and down like the rest, they run laterally or around the midsection. When working abs, we need to work each of these directions of pull to strengthen each specific set. So crunchy, bendy, twisty, and stationary (tightening the transverse) like in a plank. There are more muscles to the core, but this lesson is about abs. Ask me later.

 

Abs are skeletal muscle, just like every other muscle in your entire body that provides motion and moves a bone. They aren’t special. They are made of the exact same fibers as your quads, your biceps, your pecs, etc. Just as you should not work pecs or any other muscles daily for strength or hypertrophy (fancy word for building muscle) your abs should not be worked every day. Just like all the other muscles mentioned and the other 700 or so that I didn’t mention, they can be worked for strength, size, or endurance and in the exact same scientific manner that we would use for all the other muscles. Personally, I do abs twice a week- one day for endurance, one day for strength and definition. But do these ab days give me my six pack (and sometimes 8 pack if I cut back on pizza and beer)? NO. They help to strengthen and define it. Also, an important note: knowing how the muscles move and what exercises work them properly is super important. Example- doing 100 sit ups isn’t ever going to be right. There’s no point in it. Especially if you have your feet underneath something or being held down- then you’re utilizing your hip flexors instead. Try this- lay down flat, arms by your side and legs fully extended. Try to sit up that way, keeping your arms in front of you. That’s solely your abs and will tell you what you need to be doing. Don’t ever fling your arms to get up. By doing that, you’re just riding the momentum of your arms up. And NEVER put your hands behind your head for an ab exercise. That encourages you to pull on your neck causing strain. Fingertips to the ears, hands across your chest, arms up or in front of you- those are proper positions. 

 

Seeing abs is simply having a low enough body fat to see abs. That’s it. PERIOD. There are no belly fat zapping magic unicorn exercises that you can do that remove that layer of insulation. There’s certainly no potion or tea or pill or even prayer that will work to get rid of specifically belly fat. The body doesn’t not work like that. By utilizing stored energy, which is what subcutaneous (under the skin) body fat is for the most part, we then reveal the muscles underneath. If you can sit up straight you have abs. We just have to find them. Doing TONS of ab exercises does not utilize the fat stored on top of them, and in fact building abs underneath fat just pushes the fat out more. We should always keep up with ab work as it helps support the spine, posture, breathing, and a myriad of other functions, however focusing on building will have the opposite aesthetic of what you are looking for. Also, lemon in your water does not make you pee out fat. I feel the need to say that.

 

Abs are cooked in the kitchen. I’ve heard this from every *qualified* professional I’ve ever talked with about abs. It’s about eating the right balance of nutrients- CARBS, fats, and proteins (specifically listed in this order because carbs should be the majority of your calories each day; seriously stop blaming your shit on carbs they’re your friend and have done nothing wrong, then fats, and only enough protein to keep up with rebuilding muscles from daily use and if you’re nothing working out a lot you actually need only about 10% of your diet to be protein stop believing protein bullshit too). And of course this isn’t starving yourself, because that is also wrong. Abs doesn’t equate to health- you can be severely underweight and see abs. You can be perfectly healthy without seeing abs. If abs are your goal though it’s eating the correct amount to sustain your habits, and maybe a little less if you want to lose some weight. Eating good fresh foods, not processed crap is a key element here. Knowing what is in your foods: you’re vinaigrette dressing is probably way worse for you than you think. Seriously, read your food labels. And exercise. Get in your cardio for your heart, vascular system, and lungs but also don’t think that’s how you burn fat and get abs because it’s not. A healthy routine of eating properly, resistance training of some sort, and cardio training is how we stay healthy and if abs are your goal this is how to achieve them.

 

So, stop listening to the dude on social media with the ten-minute abs shit. Stop listening to the chick in your salon with the skinny tea. But also stop thinking that it’s not achievable, requires starvation, or no pain no gain because that’s just as farse. It takes dedication. That’s it. You will achieve what you dedicate time and give priority to. That’s it. So the secret to abs isn’t some mythical ancient lost sorcery- it’s simply what you already knew but have been trying to take a shortcut to. There are four sets of abs that require work respectively and properly, eat right, move enough. That’s it.