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The abdomen is a part of our body, also known as the stomach, which contains various organs such as the intestines, the stomach, the liver, the pancreas and the kidneys. The abdominal muscles consist of three muscles, namely the external oblique, the internal oblique and the transverse, whose muscle fibres meet at the linea alba. As well as its aesthetic appeal, the abdominal muscles perform many important functions such as maintaining balance and posture, and they play a part in the movements of the torso, legs and pelvis.
How can you achieve well-defined abs?
Summer has just come to an end, and the most common wish, among both men and women, was undoubtedly to have well-defined abs to show off on the beach during the holidays. Let’s take a look at how to achieve this.
Firstly, it’s important to note that to achieve well-defined abs, men need abody fat percentage of less than 10 per cent, whilst for women it must beless than 18 per cent; and, of course, your waist circumference must be within the permitted limits, namely102.5 for menand88 for women. These figures are very important for anyone – including athletes – who wants well-defined abs, as most of them, after losing a lot of weight and training for many months, often wonder why their abdominal muscles aren’t visible, and some even start to believe they don’t have those muscles at all. By making use of this data, they can understand just how far they still have to go to reach their ultimate goal.
Training for well-defined abs
Firstly, an anthropometric analysis must be carried out to understand the starting point and how far we are from the finish line. From there, a low-calorie nutritional programme tailored to the patient’s needs must be drawn up, combined with a training programme.
If you are in the cutting phase, focus on hypertrophy-based workouts to maintain high loads and prevent a loss of fitness. If you are obese, it is recommended – provided the patient is capable – to follow aPHA circuit, a full-body workout designed for weight loss. At the end of each training session, it is essential to perform an aerobic activity to utilise fat for energy, at around65 per cent ofmaximum heart rate (HRmax), for 30 to 40 minutes. If this is not possible after the workout due to time constraints, it can be done at other times of the day for 50 minutes on an empty stomach.
It is also important to emphasise that, whilst the abdominals certainly need to be trained, they should be treated like any other muscle; it is not by training them a lot that they will become more visible, but through a combination of a healthy diet and regular exercise.
What should you eat to get well-defined abs?
One of the most popular sayings is‘abs are made at the dinner table’. There is a lot of truth in this, as physical exercise, however intense, is not enough on its own to achieve the goal; it all depends on the total number of calories consumed, which varies considerably from person to person.
A few years ago, thezero-carbohydratestrategy was used to achieve a lean physique, but fortunately, over time, we have realised that this was not always the best choice, as many athletes lost a significant amount of weight using this method, including lean body mass. It is important to determine the calorie range through an anthropometric analysis using bioimpedance or skinfold measurements in order to fully understand the athlete’s calorie requirements.
Having a flat, well-defined stomach on the beach is most people’s dream, but many fail to realise that the biggest mistake many people make is not following a balanced diet. As a general rule, it’s certainly true that in a diet designed to promote muscle definition – as well as in the context of healthy eating habits – you should avoid foods such as:
- Fried foods, sausages and processed meats
- Limit your salt intake
- White sugar, chewing gum and sweets
- Avoid fizzy drinks, fruit juices, beer and alcohol in general, particularly cocktails. One glass of red wine a day is allowed, with meals.
However, you can also use dietary supplements from theTsunami Nutritionrange to help you achieve a lean physique, such as:
CLA PURE, a supplement based on conjugated linoleic acid and safflower oil, which isextremely useful during the weight-loss and muscle-definition phases. This product helps to block the accumulation of adipose tissue, thereby reducing body fat, supporting cardiovascular health and boosting the immune system.
LIPO X Pure PROFESSIONAL is a dietary supplement with lipolytic and thermogenic properties, formulated to support weight management and weight loss programmes. This thermogenic supplement is designed to be taken primarilybefore training, thanks to the inclusion of the patented caffeineNewcaff™andguarana. In fact, not only do they promote concentration and responsiveness, but they also induce a powerfulfat-burning effect throughout the entire workout, with no drop-off after the initial phase.
CARNIPURE, a supplement based on patented Carnipure®L-carnitine, which helps to break down and metabolise fats used by the body as an energy source and transport fatty acids to the cellular mitochondria, thereby facilitating fat metabolism and promoting weight loss. Furthermore, it significantly improves energy levels and physical and mental alertness, as well as physical recovery after training.
