In a YouTube video in which he responded to a question about the steps it takes to achieve visibly defined abs (within the timescale of just one month), bodybuilder and coach Paul Revelia offered some advice based on his own experience, starting with recommending a couple of simple purchase: a food scale, and a tracking app.
Abs, as we all know by now, are made in the kitchen, and keeping track of food intake is just as important as the physical training for anyone who is serious about wanting to train their abs into a six-pack. “I’m not suggesting you weigh out everything for the rest of your life, but just understand what you’re getting,” he says. “We tend to repeat meals, and once you have a pattern of eating, you can start tracking. Without even plugging things in, you just know what’s in your breakfast, what’s in your lunch, what’s in your dinner. And you can do this process without being too granular.”
In addition to cardio and other exercise, Revelia recommends direct abdominal work. “My favorite exercises for really developing is decline situps,” he says. “And I don’t do a lot of them, I’m not doing hundreds of reps… Between 10 and 20 reps, and I’ll do multiple sets of that, then I’ll do some hanging leg raises, and then I’ll usually do some kind of planking or something to work on my core stability. And one more variety I really like is a hanging cable crunch.”
When prepping for a competition, Revelia would do this ab workout 2 or 3 times a week. “Increasing the hypertrophy of these muscles as you get leaner can often help bring out the details you’re looking for,” he says.
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In order to drop body fat and achieve that definition, Revelia says it’s going to be necessary to introduce a caloric deficit into your diet, and have some lower-calorie days towards the end of the month-long process, as well as some additional cardio. “I would suggest low-intensity steady-state,” he says. “It’s going to break down fat for fuel, whereas something like high-intensity sprinting, HIIT intervals, your body is going to use glycogen for fuel.”
Ultimately, however, none of this matters, Revelia concludes, “unless you’re being accountable with your diet, with your cardio.”
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