How To Get More Defined Abs
Over the last few days I've cast my eye over a number of BS articles on how to get more defined abs, all of which contained techniques and methods that've been debunked.
Once again, let's dispell these myths and take a look at proven techniques that actually will increase the definition of your rectus abdominius.
Firstly, this isn't an article on how to get six pack abs from scratch, I've written a number of articles on how to get abs which you can check out here.
This is for the guy or girl that has at least the outline of their six pack, or perhaps has upper abdominal definition but is yet to see their lower abs.
Sure, abdominal genetics are a thing (certain individuals will be able to better display their serratus/obliques etc.) but I guarantee you that we can improve on your current abdominal definition.
Want More Defined Abs? Don't Waste Your Time Doing The Following...
Without naming names of the magazines or large fitness blogs these are the methods being recommended which are frankly a waste of time.
Training Your Abs Every Single Day
To this day the misinformation is still being spread that in order to get chiseled abs you need to train them religiously on a daily basis.
That's not the case whatsoever, it's entirely possible to have shredded abs without training them at all.
Eating Smaller Meals More Frequently
The premise of eating smaller meals more frequently to increase your abdominal definition is working on the premise that we can speed up our metabolism (which in turn will burn more calories resulting in more definition) by consuming a small meal every few hours as opposed to the traditional 3 square meals a day.
Eating smaller meals more frequently has been proven to have no benefit, hell - some of the individuals with the most shredded abs I've seen follow dieting regimes that're quite the opposite, often only eating one (large) meal a day.
Using Fat Burners That 'Target Stomach Fat'
There are still supplements out there being recommended that target your abdominal region to increase definition.
Now, sure the ingredients in fat burners such as caffeine and green tea extract have been proven to assist with burning fat, but they are by no means whatsoever able to target your abs.
There is no such thing as targeted fat loss, as we lose fat by means of dieting, cardio etc. we cannot target where we are losing that fat from.
Eliminating ALL Carbohydrates From Your Diet
Eliminating all carbohydrates from your diet is a sure-fire way to lose strength and potentially place yourself at risk of metabolic damage from being in a large caloric deficit, this can result in your body essentially going into survival mode as it believes it's being starved.
Sure, you'll probably see a bit of an increase in abdominal definition by doing this but honestly this is an extremely short sighted technique that'll result in other issues.
Here's How To Actually Get More Defined Abs
Now, onto what works...
Train Abs With Weighted Exercises Several Times Per Week
As mentioned above you can get abs without training them directly, but I've personally found that performing weighted abdominal exercises such as the cable crunch, hanging leg raise with a medicine ball and sit-ups on a decline bench with a 45lb plate have increased the cuts between my abs - it makes sense, the abdominal muscles when placed under a large load must adapt to be able to hand this, resulting in growth.
In terms of training your rectus abdominus directly there's no need to do more than 2 weighted sessions and perhaps 1 bodyweight session a week at the end of your regular workout.
Reduce The Amount Of Water Your Body Is Storing
By reducing the amount of water your body is storing you'll increase definition not only in your abs, but overall.
Experts try and make reducing water retention a hell of a lot harder than it actually is!
All I recommend doing is:
Reduce your sodium intake
Supplement with dandelion root extract, a natural & inexpensive diuretic
Dandelion is a natural diuretic that’s often used to decrease water retention; I first discovered dandelion root extract capsules upon recommendation by a fellow gym-goer as a way to drop that last bit of water weight and bloating before a photoshoot. After seeing fantastic results taking 3 capsules per day I decided to start taking it year round – my physique now remains relatively ‘dry’ year round as a result.
Not only will dandelion root make your physique look better, but the diuretic properties of this supplement will assist in reducing excess water weight in your face. An increase in jawline and cheekbone definition are a result of this.
There’s other (expensive) and dangerous diuretics out there that I haven’t and won’t touch because dandelion root works perfectly.
You can pick up the NOW branded dandelion root extract I use here.
Implement A Slight Calorie Deficit
Assuming you've already got at least a small amount of ab definition we're not going to need to implement much of a caloric deficit at all.
dropping your caloric intake to around 300 calories below maintenance over the course of 4 weeks will see you with an increase in abdominal definition.
Not sure how to calculate your calories or what your TDEE (total daily energy expenditure) is? Learn all about it here.
