Can you get abs?
The short answer is yes.
So why isn’t anyone wanting a 6 pack walking around with one?
Read on to find out more.
What does it take?
To get abs, it’s a simple outcome of having less body fat.
Generally anything in single figures of body fat percentage will show your abs.
How to go about it
This alone is what stops most people.
The goal is to stay on track at weekends so your good weekdays help you make more progress.
Give yourself time
No matter how much you want things to be perfect, they rarely are.
Families, business and work, world health events, social events.
Going all in on your health will look different at 40 than it does at 20.
Simple sustainable targets
This is a very simple and easy way to know you’re not dieting too hard.
If you diet for too hard for too long, your body thinks it’s starving (which it technically is).
Over time, your metabolism slows down and it becomes harder to lose weight if you don’t allow it to recover a bit.
You should aim to take a “diet break” every 4-8 weeks for 3-7 days.
If you diet for longer then the break might have to be longer but these guidelines are good for most people.
Just make sure you don’t eat too much that you put on lots of fat in that week.
How many Calories?
A simple Google search will help you calculate your Calories.
Here’s one I like to use.
Counting Calories isn’t for everyone but I always recommend you do it at least once as it gives you a great idea of how many Calories and how much protein is in different foods.
If you have never tracked before, an app like MyFitnessPal is a great place to start, just click here
to check it out
After a while, you should be able to transition into a more intuitive way of eating so you don’t feel the need to count Calories forever.
How to apply this
I like to leave people with actions to apply when they read my blogs,
Otherwise it’s just good information you can’t use.
To get abs, you should roughly know your body fat percentage.
The mirror will tell a good story but measurements are always a better indicator.
The image below is a good guide
Once your happy, it doesn’t matter what body fat percentage you are.
Figure out where you are now and how much weight you need to lose roughly and you will know.
Calculate your maintenance Calories using a calculator similar to this one
then take away 10-20% from that number.
Don’t forget about what you are doing.
Step on the scales and make sure you are on target.
Take an average weight over time and see if you are losing the weight you need.
The Calorie calculator is just a guide.
Everyone is different.
If you aren’t losing enough weight then you will have to cut more Calories.
If you’re losing too much, then you have to increase them.
It’s as simple as that.
My last point
Putting it all together is a bit complex but that’s where learning comes in.
No one will know your body as good as you.
Get a good coach to guide you along the way and you will speed up the process but ultimately the person responsible is you.
To really maximise getting abs, you should be weight training and doing some cardio (more or less depending on your current body fat and fitness levels).
You have to make sure you eat good quality foods, drink enough water and sleep at least 7-9 hours per night while managing stress.
Getting abs is simple but that doesn’t mean it’s easy.
If it was, the fitness industry would be dead.
Keep it simple.
Be consistent and take action every day and you will eventually get there.
I’d love to hear your thoughts on this, comment below if you have any questions.
If you need specific help with this then get in touch by contacting me here
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