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The BEST Abs Exercise Ever!
Visible abdominal muscles… Something so many individuals strive for in the world of health, fitness & sport. A very common statement from individuals is, "I want abs!" Fantastic, let's make that happen. Over the past 25 years of training & coaching individuals around the world, one of the most common questions I have received is, "Rick, what is the best exercise for me to get abs?" Well, not only do I have the best abs exercise ever for you, but I’m also going to give you the top 3 abdominal exercises for you to achieve visible abdominal muscles. Are you ready? Here we go:
That is not a typo, you read that correctly; nutrition-nutrition-nutrition. You want abs? If so, it all comes down to your nutrition. Go to any fitness center around the world and you will see overweight and obese individuals striving to get visible abdominal muscles and what will you see them doing? Most likely, you'll see them doing hundreds and hundreds of abdominal crunches (often times these look more like neck-cranks than actually abdominal crunches). Their mind set is, ‘I’ll do as many crunches as it takes to get this abdominal fat off!’ Well, good luck; an individual can do thousands of sit-ups, abdominal crunches, cable abdominal crunches, reverse abdominal crunches, hanging leg raises, etc., but, that's not going to magically get rid of all that excess abdominal fat. Proper nutrition will help assist in getting rid of the abdominal fat, not countless abdominal repetitions.
I realize individuals would like to just try to "outwork" all of that abdominal fat by simply doing more/harder exercise, but it's not going to happen. So, if reducing abdominal fat and having visible abdominal muscles is a goal of yours, let's just make a slight shift in our focus. In no way does this mean we focus less on exercise and working out, not even close. Rather, we simply just shift the balance of the scales in terms of where we place our laser-like focus.
Take that same laser-like focus you have towards your workouts and pour this in to your nutrition. Always keep in mind, food is the most powerful, legal drug we can get our hands. And a big part of the issue is that individuals are not taking this drug we call food properly. Let's look at a prescription drug. If you have an upper respiratory infection and you go to your physician and they prescribe an antibiotic for you and the directions say, ‘take one tablet a day for 5 days’; I'm going to go out on a limb and say that 99.99% of the individuals out there are going to take this drug exactly as prescribed, why? Because they know that if they do not, they are not going to get the results they desire.
Well, that's with an antibiotic. What about food, the most powerful, legal drug we can get our hands on. Not only are individuals not taking this drug we call food properly, but they are absolutely abusing this drug we call food. And this is a big reason why body composition results do not show, despite the endless hours of exercise and working out. There are a lot of ways to eat, but there is only one right way if we want meaningful and sustainable results for a lifetime.
Eating healthy is not the key to success for reducing abdominal fat and achieving visible abdominal muscles, not even close. Everyone knows healthy foods versus non-healthy foods; that's not hard to figure out. Everyone knows that fruits and vegetables are healthy and fat laden burgers and french fries are not. But, simply just choosing healthy foods here and there does not cut it. Eating right is the key to success and this is a world away from eating healthy. Eating right consists of 3 main components:
- The proper eating frequency
- The proper nutrient timing
- The proper balance of carbohydrate-protein-fat at every meal/snack
The bullet points above mean this; we need to fuel the body right away upon awakening and every 2.5-3.5 hours thereafter all throughout the day. No if's, and's or but's about it. That is, if you want results, and I'm talking about meaningful sustainable results for a lifetime; this is part of your prescription of the drug we call food. Always go back to the antibiotic example. You're going to take that antibiotic exactly as prescribed or you're not going to get results. So, we better bring that same mentality towards food if we want to achieve the body composition results we desire.
The 3rd bullet point, macronutrient balance, is just as important as the first 2. As a general rule, we want to balance each meal and snack as follows: 45-60% calories from carbohydrate, 15-30% protein, 15-30% fat. It is this balance of carbohydrate-protein-fat that will help take us from the world of eating healthy…into the world of eating right. Keep in mind; these are 2 completely different worlds. If you want results, if you want reduced abdominal fat, if you want visible abdominal muscles, eating right is one of the main keys to unlocking success.
In summary, great workouts are energizing; we all love them. They make us feel good, invigorated and ready to take on the day. But, if your goal is body composition change, reduced body fat, reduced abdominal fat, visible abdominal muscles, etc., then just working out and not having laser-like focus on your nutrition is like washing your feet with our socks on. Don't wash your feet with your socks on.
Dr. Rick Kattouf II
2x Best-Selling Author
Named One Of The World Fitness Elite® Trainers Of The Year