How To Actually Get 6 Pack Abs - Exercise Scientist

Summary

In 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.