Why There Is No Magic Formula To Magic Mike Abs

1000’s of crunches, endless planks, and the magic number is still not appearing…  Sound familiar? That is because that desired 6-pack takes more than killing yourself at the gym. The truth is, unlike other areas of the body, which can increase muscle mass and tone relatively quickly with a dedicated fitness routine, abs take a lot more work. A 6-pack is less about endless machines and crunches and more about training smart and eating clean and lean. Here is what you need to know. 

It’s not about numbers but percentage  

At the core of gaining that desired 6-pack is reaching the desired percentage, not weight. If you are a healthy weight and have a dedicated fitness routine but still can’t see those abs coming through, chances are you have not reached your optimal body fat. For men this means below 10% body fat and for women below 18%. This means sticking to high-intensity cardio and lean foods. 

Spot training is not effective 

 When it comes to the stubborn mid-section, no amount of spot training will help burn through those stubborn layers of body fat. The only road to shedding fat from the mid-section is by shedding your body fat overall. This means a dedicated cardio regime, with a minimum of 5, 45-minute sessions a week. This is coupled with resistance training and a clean diet. Abs are more about lifestyle changes than endless crunches…   

Give it a rest

Like all other muscles groups in the body, your abs require time to rest in order to be able to repair and grow. Focusing on the abs every day or even every other day not only prevents muscles from growing but also limits the effectiveness of each session. A balanced routine means focusing on the abs every third day. Ensure your weekly routine covers all the major muscle groups – legs, chest, shoulders and back – with 5, 45-minute cardio sessions added to the mix.  Don’t forget that compound lifts such as squats and deadlifts also shed body fat and stimulate muscle growth in the core as well. If done correctly, they are known to target the abs the same, if not more than ab-specific exercises. 

Know your muscle groups 

If your idea of working the abdominal muscles is 100 sit-ups every morning, then you are only working your rectus abdominus, also known as the 6-pack. However, the external obliques and transverse abdominus require attention as well.  Think of these as the muscle groups that run around the waist and suck everything in and the muscle groups, which run diagonally along the side of the torso. Think of it as that desired V line. The key to targeting all muscle groups is diversifying your routine.  Think, planks, side planks, bicycle crunches and leg raises… 

Challenge yourself 

When it comes to muscle growth, progressive resistance is key. This means pushing yourself to increase the amount of difficulty or weight lifted each week. Increase the resistance of your ab workouts by adding weights to the routine, and increasing accordingly. As an example, crunches present a very basic routine. Add a dumbbell to the chest area to increase the difficulty and to see results sooner.  

So before you give up on your quest for Joe Manganiello abs remember it’s about:

- Cutting your overall body fat percentage by introducing plenty of cardio to your routine

- Eating lean and clean. This means cutting all processed foods, processed carbs and sugar, take away and calorie empty drinks

 - Forgetting spot training and focusing on the entire body

- Giving your abs muscles adequate time to rest and repair

- Knowing your abdominal muscle groups, diversifying your routine and increasing the difficulty of your weight sessions accordingly  

Nobody said it was easy, but heck those topless summer snaps will be worth it!