Get Your Free Week Trial Today! | 317-407-4512
BLOG

Finally Uncover your Abs in time for Summer

 

Abs

Compound moves help you meet your fitness goals

Summer weather has officially arrived around the country, and with Memorial Day comes days spent lounging at the pool, the beach, the lake, on a boat, or any other number of situations in which you are likely to find yourself wearing not much more than a swim suit. For a lot of people this situation causes a lot of stress, because they have not seen the fitness results they desired and aren’t confident with how their body looks. The even more frustrating part is that it is not due to a lack of effort. Many people have put in countless hours in the gym, only to arrive at shirtless season without the abs they definitely worked hard enough to earn. However, working hard does not equal working smart, and uncovering your abs is a serious challenge. 

 

Let me start by saying this: abs are not the end all be all, and just because you don’t have a washboard six pack is not a reason to feel uncomfortable outside this summer. Whatever you’ve got, rock it! At the same time, I know that is a goal for a lot of people, so I am here to help. The first lesson is this: doing sit ups will not give you a chiseled core. You can do crunches, reverse crunches, planks, sit ups, etc etc until you’re blue in the face and cannot get out of bed in the morning, and you will still not be able to see your abs. This is what I mean when I say people work hard, but not smart. Doing that much core work is hard, but it doesn’t mean it is smart or beneficial for your goals. There is only one way to see your abs, and that is to cut down body fat percentage. This is done through a combination of diet and exercise.

The Diet: There is a reason that the CrossFit pyramid begins with nutrition: without proper nutrition you will not see the results you are after. This is especially true for achieving the slim and defined core you’re after. While everyone has slightly different nutritional needs, for the average person following a semi paleo diet is a great option. Do not be afraid of fat, and earn your carbs! For example, eat eggs, vegetables and fruit for breakfast, have nuts for your snacks, and keep your carbs around your workout. Feel free to include healthy dairy options like Greek yogurt or Icelandic skyr in your diet, but in general stick to the CrossFit nutrition advice which can be summed up by eating meats and vegetables, nuts and seeds, and a little bit of starch and fruit. You don’t need to start out counting calories and macros. Just focus on fueling your body with the foods it needs, and stay away from the pizza and donuts.

The Workouts: So, if doing specific core exercises is not what gives you the abs you’re after, what does? In sticking with our goal of fat loss (remember that is how you uncover your six pack) we want to ramp up our heart rate, and build muscle. More muscle equals a higher metabolism which means the 23 hours you aren’t spending in the gym each day are consuming a higher number of calories. Over time, this really adds up. High intensity interval training (HIIT) circuits, and CrossFit are all a great way to achieve both of these goals. Include exercises such as deadlifts and squats, as well as burpees and kettlebell swings in your workouts, and shoot for at least 3 hard sessions a week. On the days you are not in the gym, be sure to stay active, whether that is going for a long walk, taking a bike ride with a friend, walking your dog, or working in the yard. Anything that keeps you off your couch is helping you out.

Hopefully you find something in here that is helpful in finally achieving that six pack. Remember, it is only May 25, so there is still time to achieve your physique goals this year, but you’ll have to really commit! If you don’t want to do it alone, come check out a class at Summit Strength or your local box. It is always more fun to workout with a community that by yourself!

Other Posts You Might Like

Why am I not losing weight?

“Why am I not losing weight?” How many times have you asked yourself, your best friend (they’re tired of you asking, by the way) or even your coach this question? To be honest, we hear this sometimes. Usually it is from someone who just started CrossFit and hasn’t really given the time for results to … more »

Am I ready for CrossFit?

We are asked, “Am I ready for CrossFit?” multiple times every week. The knee jerk reaction is to say yes. Then I got to thinking if that’s really true, or not. The biggest cliche in CrossFit is that everyone can do CrossFit. Ask any well-intentioned, experienced CrossFit coach or athlete and they will say, “CrossFit … more »

10 Fat Loss Tips

I had an interesting conversation with a client the other day, and I believe many of us can identify with the same goal they shared. This person told me they had been battling the feeling that looking better really is a major reason they workout. This being part of the why behind their effort made … more »

WOD for Julie & the Fight Against Colon Cancer

This Saturday, April 13, 2019, the Summit Strength community along with athletes from other Indianapolis boxes, came together to honor the life and memory of Julie Mills, who is the inspiration behind the creation of Summit. Summit also accepted donations in support of the Colon Cancer Alliance, a leader in the fight against the disease. … more »

Achieve Your Goal

There’s a reason you hire a coach – which is what you’re doing when you join our box – and it is to achieve your goals. If you could accomplish everything you want on your own, there would not be a reason for you to work with us. The biggest mistake I see when working … more »

Disciplined Positivity

This weekend I was chatting with one of our members, Evan Nisonson, and he said something profound. “I think the key, really, is having disciplined positivity.” I have no idea where he first heard that term, but it is exactly the mindset we’re striving to achieve with our members at Summit. We focus on mindset … more »

Ready to transform your life?