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Achieving and Maintaining Abs: Tips for a Successful Fitness Journey



According to statistics, over 50% of the country is obese, and less than 1% of the population has visible abs. However, everyone has a chance to achieve this feat with dedication and the right approach. Here are some facts to keep in mind about abs and tips for getting them and maintaining them.

Facts:

  • Abs are a group of four muscles, including the rectus abdominis, which is what people see when they think of abs.

  • Everyone has genetically different ab muscles, some of which are more visible at higher body fat percentages, while others require lower body fat percentages to show.

  • The rectus abdominis is a small muscle that responds better to higher reps than heavier weight.

  • Heavy training on the abs can engage other muscles that compensate, such as the back.

  • Ab muscles recover quickly compared to other muscle groups like the back or legs.

Getting There:

  • Tracking nutrition is the best way to get abs.

  • Consistency and regimented nutrition program are key, whether tracking macros or on a meal plan.

  • Abs come from low body fat, and there is no way to reduce fat in one area. Let the fat come off wherever it wants to until you reach your aesthetic goal.

  • Training all muscle groups improves metabolism and diverts calories to recovery, further helping reduce body fat leading to abs.

  • Everyone can have abs, but it takes consistency and dedication.

Maintaining Abs:

  • Transition from a calorie deficit to maintenance while keeping activity level/intensity the same or higher.

  • Approach nutrition as a lifestyle, not a diet.

  • Stay at a deficit all year round while incorporating a cheat meal once a week, or stay at maintenance calories consistently with healthy, whole food.

Psychology:

  • Quality of sleep is essential to achieving and maintaining abs.

  • Healthy sleeping patterns provide optimal hormone balance, keep cravings down, and mood high.

  • Good sleep translates to high intensity in training and better adherence to the program.

  • Rest and recovery are a crucial aspect of fitness that are prioritized by top-level athletes and physique models.

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