How To Get Abs: The Solution For Training And Nutrition

How do I get abs? Are they made in the kitchen or trained?

‘Abs are made in the kitchen’. We have heard this phrase over and over. But why, and is it true?

 This phrase has been a reaction to the people in the early days of fitness who believed that doing endless sit ups and crunches would get them to the promised land: a flat and defined stomach. 

Are abs made in the kitchen?

Let’s take this simple fact: in order to see our abs we must get lean enough so the fat around them will be gone. That is when they will become visible. This is the rule of all rules when it comes to getting shredded and seeing abs. And in order to get the fat gone, we need to - you guessed it right! - be in a calorie deficit. 

 For most people the abdominal area is the last place where the fat goes away, meaning we have to usually diet for long to see them. Longer than most people expect! This has largely to do with evolution, and body fat accumulating around our waist first. This is where most of our vital organs are, which are precious and need to be protected. Evolution wants our organs to be safe. We want to get shredded! 

Does this mean it is all diet, and no training?

The answer is no. If we have to place importance on nutrition and training, we would definitely need to put the largest emphasis on nutrition. However, just like any other muscle we train, a larger muscle makes a more visible muscle.

 If you train your arms often and they grow, you will see distinct lines and separation (assuming your bodyfat is low enough). For visible arm definition the bodyfat percentage does not need to be as low as with ab definition, but the principle is the same.

If we build up our abs, we may be able to see them poke out a bit more at a slightly higher bodyfat percentage. However, keep in mind that if you would normally see them at 9%, training them may not get them visible at 15%. Maybe that 9% turns into 10%.

The ideal situation is to build your abs during the off season (bulk) and to reveal them during your cut. 

So how do we train our abs?

The exact same way as you would train your chest, legs and back: with progressive overload. Most people make the mistake to do light bodyweight exercises for abs. In order for a muscle to grow it needs to be exposed to a high stimulus. We do bench presses for chest and squats for legs. What is the equivalent for abs? We have lined up our top 2 exercises for you:

 1. Rope/weighted crunch. If done right, it will expose the abs to heavy weights. Aim for a 8-10 rep set

2. Hanging leg raises, try to not use your hip flexors

*For more information on how to properly train abs and get your form perfect, check our article here