How To Actually Get 6 Pack Abs - Exercise Scientist

Chris Williamson

25 Jun 202409:39

Summary

TLDRIn this engaging discussion, the speaker clarifies that everyone has abdominal muscles, but they're often hidden under a layer of fat. To reveal abs, focus on reducing body fat through diet and exercise rather than specific ab workouts. They bust the myth that certain exercises or foods directly build abs. For those aiming for visible abs at a higher body fat percentage, incorporating ab training can help. The speaker also humorously touches on the aesthetic appeal of different abs types and the importance of compound exercises in overall ab development.

Takeaways

💪 Everyone has abdominal muscles, but they can be obscured by a layer of fat.
🍽️ Abs are 'made in the kitchen', implying diet is more crucial than exercise for defining abs.
🏋️‍♂️ Training abs is similar to training other muscles, with a focus on progressive overload and full range of motion.
🏃‍♂️ Moderate activity and resistance training can help reduce body fat, revealing abs.
🚫 There's no quick fix or specific exercise that will give you abs without reducing body fat.
🤔 Some people may have a genetic predisposition to having less visible abs, even if they're lean.
🏋️‍♀️ For those wanting big abs, consistent resistance training is key, just like with any other muscle group.
📅 If you want thick abs, start training them well before your planned fat loss phase.
😉 Training abs can make them more visible even at slightly higher body fat percentages.
🏆 For bodybuilders, abs training might not be a priority unless it aligns with their specific competition goals.
💡 Other compound exercises like squats and deadlifts also work the abs, even if indirectly.

Q & A

What is the main factor that determines the visibility of abs?
-The main factor that determines the visibility of abs is body fat percentage. Almost everyone has abdominal muscles, but they are often not visible due to a layer of fat covering them. Reducing body fat through a caloric deficit is key to making abs visible.
What is meant by the phrase 'abs are made in the kitchen, not the weight room'?
-The phrase means that achieving visible abs is more about diet and maintaining a caloric deficit to reduce body fat, rather than just doing exercises that target the abdominal muscles. Proper nutrition plays a crucial role in revealing abs.
Is ab training necessary for achieving visible abs?
-While ab training can help strengthen and grow the abdominal muscles, it is not necessary for achieving visible abs. The most important factor is reducing body fat. However, ab training can enhance the shape and size of the abs, making them more prominent once the fat is lost.
Can people at higher body fat percentages have visible abs through ab training?
-Training abs can make them stronger and slightly more visible, but even with ab training, abs won't be highly visible at higher body fat percentages. There may be a small improvement, but reducing overall body fat is crucial for abs to become fully visible.
How does compound lifting contribute to ab development?
-Compound exercises like squats and deadlifts engage the core and abs through isometric bracing, which strengthens the abdominal muscles over time. Even though it’s not direct ab work, this type of lifting contributes significantly to core strength.
What is the benefit of training abs consistently over time?
-Training abs consistently can increase their size and thickness, making them more prominent once the body fat is reduced. It’s advisable to start training abs long before a fat loss phase to develop a stronger and more defined core.
What are some effective ab exercises mentioned in the script?
-One effective ab exercise mentioned is the ab wheel rollout, which stretches the abs through a full range of motion and engages them at longer lengths, promoting hypertrophy. Isometric exercises like planks are considered less effective for growing the abs.
Why might someone with a 'flat' abdominal appearance still have a small waist?
-People with a 'flat' abdominal appearance, meaning less defined abs, might still have a small waist, which is considered aesthetically attractive. This look is achieved by having low body fat and genetics that result in flatter abdominal muscles.
How can dieting and resistance training affect vascularity in the abs?
-Dieting and resistance training can lead to increased vascularity, especially in areas like the lower abs, as body fat decreases and muscles grow. This effect can sometimes occur even without intense ab training, as compound movements and fat loss improve blood flow and muscle definition.
Is it necessary to train abs separately if someone is already doing compound lifts?
-For many people, especially those who lift weights regularly, the core gets enough engagement from compound movements like squats and deadlifts, making separate ab training less crucial. However, those looking for more defined or larger abs may benefit from specific ab exercises.

Outlines

00:00

💪 Understanding the Myth of Abs Visibility

The speaker explains that everyone has abdominal muscles, but visibility is primarily determined by body fat levels. They debunk the myth that certain exercises or foods can 'create' abs. Instead, it's about reducing body fat through caloric deficits. Training abs may help, but the key to revealing abs lies in diet and overall leanness. Even people with higher body fat cannot make their abs visible just by training. The importance of getting lean is emphasized, noting that a small waist is often considered aesthetically pleasing.

05:00

🤔 The Reality of Training Abs for Visibility

For those who want more prominent abs, the speaker advises that training abs should be treated like any other muscle group, with consistent resistance training. Abs won't grow significantly just from dieting; training them over time is key. The speaker emphasizes that compound exercises, which engage the core, can naturally enhance abs without direct ab training. For individuals like bodybuilders, extra ab training might not be needed, but for others, consistent ab work over time can help reveal a stronger core during fat loss phases.

Mindmap

Keywords

💡ABS

In the context of the video, 'ABS' refers to abdominal muscles, which are part of the core and are often associated with physical fitness and aesthetics. The video discusses how most people naturally have abdominal muscles, but they may not be visible due to a layer of fat. The script uses humor to suggest that one cannot 'download' ABS from the Google Play Store, emphasizing that ABS are a result of physical effort and diet, not a quick fix.

💡Caloric Deficit

A caloric deficit is a condition where an individual burns more calories than they consume. The video explains that to make one's abs visible, creating a caloric deficit through diet and exercise is essential. It's highlighted as a key factor in reducing body fat, which in turn allows the abs to become more visible, as opposed to focusing solely on specific ab exercises.

💡Body Fat Percentage

Body fat percentage is the proportion of fat in relation to a person's total body weight. The video script emphasizes that having a lower body fat percentage is crucial for abs to be visible. It humorously dismisses the idea of seeing abs at higher body fat percentages, suggesting that significant training and diet adjustments are needed to achieve this.

💡Hypertrophy Training

Hypertrophy training is a type of resistance training aimed at increasing muscle size. The video discusses how to train abs for size and shape, similar to how one would train other muscle groups for hypertrophy. It suggests training abs with multiple sets, close to failure, and with a full range of motion to achieve growth.

💡Resistance Training

Resistance training involves exercises against resistance, which can be weights, body weight, or other forms of resistance. The video script mentions that good resistance training can help train the abs effectively, just like any other muscle group, contributing to their visibility and strength.

💡Cardio

Cardio, short for cardiovascular exercise, is any exercise that raises your heart rate. The video script humorously notes that while cardio is beneficial for overall fitness, it's not the primary method for developing abs. Instead, it emphasizes the importance of a combination of resistance training and diet.

💡Diet

In the video, diet is discussed as a critical component of achieving visible abs. The phrase 'abs are made in the kitchen' is used to illustrate that diet plays a more significant role in revealing abs than exercise alone. The video suggests that a calorie deficit, achieved through dietary changes, is necessary for reducing body fat and making abs visible.

💡Lean

Being 'lean' refers to having a low body fat percentage, which is often associated with fitness and health. The video script uses the term to describe the state where one's abs become visible. It suggests that getting lean through a combination of diet and exercise is the most effective way to reveal abs.

💡Isometric Exercises

Isometric exercises involve muscle contractions where the joint angle does not change, and there is no visible movement. The video script mentions that isometric work for the abs is not as effective as other types of training. It suggests that dynamic exercises, which involve movement, are more beneficial for developing the abs.

💡Vascularity

Vascularity refers to the visibility of veins, often seen as a sign of leanness and muscle definition. The video script discusses how vascularity in the abdominal area can become more visible through intense training and a diet that reduces body fat, contributing to the overall aesthetic of defined abs.

💡Anterior Chain

The anterior chain is a term used to describe the front side of the body's kinetic chain, including the abs, hips, and thighs. The video script mentions training the anterior chain for sports like Jiu-Jitsu, where core strength and stability are crucial. It implies that abs are part of this chain and can be trained for specific athletic purposes.

Highlights

ABS are a popular topic, but the visibility of abs is more about body fat percentage than specific exercises.

Everyone has abdominal muscles, but they are often hidden by a layer of fat.

The saying 'abs are made in the kitchen' emphasizes the importance of diet over exercise for visible abs.

Creating a caloric deficit through moderate activity and resistance training can lead to more visible abs.

The number of abs visible varies from person to person, with some having six packs and others having up to eight.

High body fat levels prevent the visibility of abs, regardless of the exercises performed.

Training abs can give a semblance of definition but does not guarantee the 'hunk' abs seen in romance novels.

Having a small waist is considered universally attractive, even without prominent abs.

Within the gay community, particularly the 'hairy bear' culture, a gut with abs is highly desirable.

Training abs works similarly to any other muscle hypertrophy training, with a focus on resistance and progression.

For those aiming for big abs, consistent resistance training is key, just like with any other muscle group.

Training abs during a fat loss plan can lead to disappointment if one expects significant growth during this phase.

Training abs consistently over time, even without direct ab exercises, can lead to significant abdominal development.

Compound exercises and bracing during weight training can significantly contribute to ab development.

The visibility of abs is minimally affected by training at higher body fat percentages.

Training abs can help achieve a 'pooch' look, which may be desirable for some individuals.

For those with a higher body fat percentage, training abs can provide a more defined look.

Isometric exercises for abs are generally not as effective as dynamic exercises that involve a full range of motion.

Training abs consistently over several months can lead to significant vascularity and definition.

The ab wheel rollout is highlighted as one of the best ab exercises for growth due to its intensity and full range of motion.

The speaker shares personal experience with abs training and how it has affected his appearance and performance in different activities.