July 18, 2024
Why 92% of People NEVER Get Abs

Why 92% of People NEVER Get Abs

Why 92% of People NEVER Get Abs

Getting a six-pack is a common fitness goal for many people, but it is also one of the most challenging ones to achieve. According to some estimates, only about 8 to 10 percent of men and 15 to 20 percent of women have visible abs.

Why is it so hard to get abs, and what can you do to improve your chances of getting them? In this article, we will explore some of the reasons why most people never get abs, and some of the strategies that can help you get closer to your dream physique.

Reason #1: Genetics

One of the factors that influence your ability to get abs is your genetics. Genetics determine your body type, your fat distribution, and your muscle shape and size.

Some people are naturally leaner and have more muscle mass than others, which makes it easier for them to get abs.

Others have a higher tendency to store fat around their midsection, which makes it harder for them to get abs.

Genetics also affect the shape and size of your abdominal muscles. Some people have more defined and symmetrical abs than others, while some have uneven or asymmetrical abs.

Genetics also determine the length and thickness of your tendons, which separate your abdominal muscles into different segments. Some people have more visible tendons than others, which create the appearance of deeper and more defined abs.

While genetics play a role in your ability to get abs, they are not the only factor.

You can still improve your body composition and muscle definition through diet and exercise, regardless of your genetic makeup.

You may not be able to change the shape or size of your abdominal muscles, but you can make them more visible by reducing your body fat percentage and increasing your muscle mass.

Reason #2: Diet

Another factor that influences your ability to get abs is your diet. Your diet affects your calorie intake and expenditure, which determine whether you gain or lose weight.

To get abs, you need to create a calorie deficit, which means you need to burn more calories than you consume.

This will force your body to use its stored fat as a source of energy, which will reduce your body fat percentage and reveal your underlying muscles.

However, creating a calorie deficit is not enough to get abs. You also need to pay attention to the quality and quantity of the foods you eat.

To get abs, you need to eat a balanced diet that provides enough protein, carbohydrates, fats, vitamins, minerals, and fiber.

Protein is essential for building and maintaining muscle mass, which will make your abs more prominent and boost your metabolism.

Carbohydrates are important for providing energy and replenishing glycogen stores in your muscles, which will enhance your performance and recovery.

Fats are important for hormone production and absorption of fat-soluble vitamins, which will support your health and well-being.

Vitamins, minerals, and fiber are important for regulating various bodily functions and preventing deficiencies and diseases.

To get abs, you also need to avoid or limit foods that are high in calories, sugar, salt, fat, and processed ingredients.

These foods can cause weight gain, inflammation, water retention, and bloating, which will hide your abs and impair your health. S

ome examples of these foods are soda, candy, cookies, cakes, pastries, ice cream, chips, fries, pizza, burgers, hot dogs, bacon, sausage, cheese, butter, cream, mayonnaise, ketchup, dressings, sauces, and alcohol.

To get abs, you also need to control your portion sizes and meal frequency.

Eating too much or too often can lead to overeating and excess calories, which will prevent you from creating a calorie deficit.

Eating too little or too infrequently can lead to undereating and nutrient deficiencies, which will affect your muscle growth and recovery.

The best way to balance your calorie intake and expenditure is to eat three to five small meals or snacks per day, spaced out evenly.

Reason #3: Exercise

 

The third factor that influences your ability to get abs is your exercise routine. Your exercise routine affects your calorie expenditure and muscle development, which determine whether you lose or gain fat and muscle.

To get abs, you need to do a combination of cardio and strength training exercises that target your whole body, especially your core.

Cardio exercises are activities that raise your heart rate and make you breathe harder, such as running, cycling, swimming, jumping rope, or boxing.

Cardio exercises help you burn calories and fat, which will reduce your body fat percentage and reveal your abs.

Cardio exercises also improve your cardiovascular health and endurance, which will benefit your overall fitness and well-being.

To get abs, you need to do at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week, according to the American Heart Association.

Strength training exercises are activities that challenge your muscles with resistance, such as weights, bands, machines, or your own body weight.

Strength training exercises help you build and maintain muscle mass, which will make your abs more prominent and increase your metabolism.

Strength training exercises also improve your bone health and posture, which will support your core stability and alignment.

To get abs, you need to do at least two to three strength training sessions per week, targeting all the major muscle groups, especially your core.

Your core is the group of muscles that surround and support your spine, pelvis, and abdomen.

Your core includes your rectus abdominis, which is the muscle that forms the six-pack;

your obliques, which are the muscles that run along the sides of your waist;

your transverse abdominis, which is the muscle that wraps around your midsection like a corset; and your erector spinae, which are the muscles that run along your lower back.

Your core is responsible for stabilizing and moving your spine, pelvis, and ribs, as well as transferring force between your upper and lower body.

To get abs, you need to do exercises that target all the muscles of your core, not just the rectus abdominis.

Some examples of effective core exercises are planks, crunches, leg raises, twists, side bends, bridges, supermans, and mountain climbers.

You also need to do exercises that involve multiple joints and muscles, such as squats, lunges, deadlifts, push-ups, pull-ups, rows, and presses.

These exercises will engage your core as a stabilizer and a mover, as well as work other parts of your body.

To get abs, you also need to vary your exercise intensity, duration, frequency, and mode.

Doing the same exercises at the same pace for the same amount of time every day can lead to boredom, plateau, and injury.

You need to challenge your body with different stimuli and stressors to keep it adapting and improving.

You can do this by changing the number of sets, reps, weight, speed, distance, or rest periods of your exercises, or by trying new activities or equipment.

Conclusion

Getting abs is not impossible, but it is not easy either. It requires patience, discipline, and consistency.

  • You need to follow a balanced diet that creates a calorie deficit and provides enough nutrients.
  • You need to follow an exercise routine that burns calories and fat and builds muscle mass.
  • You need to target all the muscles of your core, not just the rectus abdominis.
  • You need to vary your exercise intensity, duration, frequency, and mode.

By doing these things, you can increase your chances of getting abs, and enjoy the benefits of a healthy and fit body.

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