Summer is here and that means beach days and sports bras to survive those heat waves! Many people have told me their fitness goal is to “have abs”. My abs have started to become very prominent and noticeable this summer. First of all, personally, I have a mesomorph body type and grew up with abs as a child being a competitive gymnast. So I feel my best when I can see those defined muscles. However, there had been a few years where they went missing or would only show after a hard workout then disappear again. I could not find what would work for my body to keep it how I like it to be.
Abs are easier for some people to get and harder for others. However for everyone it takes a lot of work and a mixture of things to get those defined abs starting to show regularly.
My journey to having my regular six pack back was almost by accident but NOT EASY! People need to understand that getting defined abs is actually a very high fitness goal as it takes constant dedication in multiple areas of fitness. Persistence and consistency is the key to getting those ab goals.
Heavy cardio
Summer 2018 I was doing average 2 hours of cardio 6 days a week to train for triathlons. This is when I first started to notice my abs become more clear. On top of this I was working 9 hours 5 days a week so my meals were 100% pre planned and in a routine. No one needs to do this much cardio as I was not only training to compete in triathlons but was also keeping up a high caloric intake.
Start small and build slow, find an activity that makes you feel good and inspired.
Nutrition
Nutrition will make a big difference, in fact probably the most difference in the path to obtain defined abs. Moving out on my own and being in charge of everything that comes into my house made a big difference for me as I struggle with cravings and will binge hard when I get ahold of those things.
I’ll admit I went through a small period where I was having food fears - so for example high anxiety around cheese, dairy and bread. That is why in my sample picture (before conclusion in this post) I look a little sullen. I found relief of these fears through following positive health instagrams to be honest. I always remind myself that they will not hurt me if I watch the portions. With nutrition it is important to feel positive and enjoy what you are eating. Eating lots of whole foods will make your body the most energized and feeling great! As an athlete I have found nutrition is less about portions and more about WHAT you are putting in your body. Nutrition is always difficult and in so many different ways for every person; but there is also so much food to try out and enjoy.
A great example of nutrition is to pack your lunch every day. For me I make my lunch while I have breakfast since I have the same breakfast every morning (oatmeal with nut mix, mixed frozen fruit and peanut butter) it is easy to multitask in this routine. Eating LOTS of veggies makes me feel best and as a student I resort to frozen veggies. When I know I am going to go a long time without food, I make sure I have a high protein/fat lunch (ex. Tuna avocado bagel) to make me feel fuller for longer and beat cravings.
Plan your meals and pack a lunch for workdays.
Create a breakfast routine.
Consume lots of veggies.
Strength Training
Adding a regular strength regimen to my routine made the biggest difference to my muscle definition. Since I was already eating well and doing a lot of cardio, in just a few months my body was looking like the body I would dream to have! Strength training is a part of training that I always had a hard time keeping up. Being a cardio-addict, I loved all my swim/bike/run’s,however dreaded going to the gym and would try and just get through it. This winter I found a group of people who did calisthenic classes (gymnastics type strength exercises). These classes developed strength through handstand, rings, bar, movements and other exercises… I became addicted! Finally I found what worked for ME to get me excited for strength training. FIND WHAT WORKS FOR YOU! There is really so many options for how to exercise other than just going to the gym!
Join a group or team to keep accountable.
If it is not enjoyable, switch activities. Or find variation.
CARDIO (pic 1: Aug 2018) ~ NUTRITION (pic 2: December 2018) ~ STREGNTH (pic 3: June '19)
Conclusion
Please take this as general advice as every body is so different! Always remember to start slow and build slow when beginning exercise routines.
FIND WHAT YOU LOVE TO DO. FIND WHAT MAKES YOU WANT TO MOVE.
As I mentioned above, strength training had been a bore to me until this year and I didn't even know that calisthenic classes were a thing. Ask around, get creative, and remember it's never too late to try something new!
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