5 Reasons You Don’t Have Abs
1: You’re too fat.
Your abs are never going to show if you have too much fat covering them. Start by reading my blog 5 ridiculously easy diet strategies for fat loss. Basically, abs are made in the kitchen. No amount of cardio, crunches, or creatine will give you abs if your diet is shit. Get your diet under control and you will finally see the cuts you’ve been wanting.
2: You’re terribly inconsistent.
Change is hard. That’s true for everything you do. What is the hardest part about change? Sticking to the new change. Whether thats your new workout regimen or your diet consistency is key. You can’t expect to crash diet or hit the gym hard for 3 weeks and look like the next cover of Muscular Development. These people look the way they look because of YEARS in the gym and YEARS doing everything right in the kitchen.
So, with that said find a workout program that you can reasonable accomplish, and a diet strategy that makes sense of your lifestyle and stick to it. Don’t change for 6, 12, or even 18 weeks. After then, reevaluate. You don’t have to pick the hardest 7 day a week, macro controlled strategy. Even 3 days a week consistently with consistently good eating will show changes. The biggest thing here is just look yourself in the mirror and be realistic. Set SMART goals. Specific, measurable, attainable, realist, and time orientated.
3: You’re doing ‘abs’ too much
I have multiple gripes with this one. First off i’m not saying that training the core is bad by any means. It is in fact absolutely necessary. But not amount of extra core work will ever get you abs. In fact, most core work is relatively low intensity and will not burn too many extra calories. Another thing to think about is when you train the musculature with resistance the muscle will grow. Now, for men this isn’t necessarily a bad thing but no women wants a thick mid section even if its full of muscle.
Instead of trying to pump your abs up like Arnold everyday try thinking about having STRONG abs. A few good exercises are the turkish get up and the kettle bell wind mill. Try doing these in sets of 3-5 reps and get strong. Then spend the rest of your workout doing some HIIT conditioning. I provide some examples below.
4: Your conditioning sucks
Some people like to finish off their workouts with a little extra ab work or some time on the treadmill. I applaud the effort but, this isn’t getting you anywhere fast. Instead, try some HIIT conditioning. I recommend no more than 15 min total work time at the end of strength training days and no more than 30 min total work time on conditioning only days. You can follow this up with some low intensity work on a bike, treadmill, elliptical, etc for a little extra burn if you’d like. Again, the goal here is to get rid of fat so you can show off the muscle you’ve worked so hard for.
A few things to try
Strength day finishers:
Airdyne bike ladder:
Maintain your rpm’s (Beginner 80+ rpm, Intermediate 85+, Advanced 90+, Maniac 100+)
You’re going to want to watch the timer and follow this time pattern:
Conditioning Day work sample:
Try and EMOM (Every Minute on the Minute). You start your first set when the clock is at 0. You will end somewhere around 30-35 seconds (hopefully) then take the rest of that minute to rest. Then start on the next full min (1:00) perform the next set, so on and so forth for prescribed time.
25 min EMOM:
70 Yard trap bar farmers walk
20 KB Swing
20 Push ups (If push ups aren’t your thing, try substituting mountain climbers for sets of 60)
12 KB Goblet Squats
EMOM’s are a great way to get your heart rate up and get a little extra strength work in at the same time. This will have you reaping the benefits of your workout for a lot longer than the 25 min work time.
If you’re unfamiliar with any of the movements, Youtube is your friend.
5: You’re not lifting heavy enough, often enough.
No better way to get the fat burning fire started and keep it going all day than with some heavy compounds. Exercises like the squat, bench press, deadlift, and standing barbell overhead press tax the system like no other. Not only do you burn calories while doing theses exercises but the load is so sufficient on your system that it will take your body days to recover. This means the majority of calories in are put towards recovering the body. Not many unused calories to sit around and sore up as fat.
Lifting heavy will allow you to retain muscle mass while you’re getting cut up. More muscle = a higher metabolic rate. What does this mean? You burn more calories while essentially doing nothing. When you lift heavy you are telling your body, I NEED this muscle and in return your body will retain it. Remember, you need muscle in order to see muscle. Nothing will piss a guy off quicker than having worked his ass off for 6 months to get those golden abs and realize he has no delts, traps, biceps, or quads.
If you can manage 3 strength days/week try this for your heavy stuff:
Monday: Squat 6×4
Wednesday: Bench Press: 5×5
Friday: Deadlift 6×3, OHP 5×5
Follow these exercises up with some assistance work around the same muscle groups.