Sculpted Abs: Why You Can't Get Them

• Your body fat percentage is too high

• You don't eat properly

• You train too little or in the wrong way

There are many myths circulating around the subject. It doesn't matter if you are a man or a woman, 3 factors are decisive for having a flat abdomen. The basis is the abdominal muscles, which, if well trained, are more visible.

The body fat percentage here makes all the difference. If it is too high, the muscles, even if they are toned, remain hidden underneath. To reduce body fat, it is essential to have a proper diet.

From 4 packs to 10 packs, the appearance changes depending on the way the tendons divide the rectus abdominis muscle into different sections. The number and shape of these sections depend on the genetic makeup of each of us.

What is the right fat percentage to have abdominal turtle?

Women naturally have a higher body fat percentage than men, and the abdominal muscles are clearly visible with a body fat percentage equal to or less than 14%. For men, on the other hand, from 12% down.

By combining diet and training in the right way, it is possible to reduce body fat. Nutrition accounts for 70% and training for 30% of success.

What to eat to have a flat and toned stomach

Most of your success depends on nutrition. The decisive factor is the calorie deficit. Provide your body with high-quality micronutrients and macronutrients. Make sure you have a balanced diet that combines high-quality protein, fiber-rich carbohydrates, and healthy fats.

The calorie deficit should not exceed 300-500 kcal per day. A major deficit will cause your hard-earned muscles to deconstruct. 

How to do it:

• Cut out alcohol;

• Keep the portions of vegetables constant, if they were satisfactory before;

• Among the foods of animal origin, select only lean ones: white meats or rabbits, defatted cuts, lean fish, cottage cheese and ricotta, eggs, etc.

• Among cereals and derivatives, select only whole grains - if you do not have intestinal problems, and if the diet has a caloric intake of less than about 2000 kcal; otherwise, you may have an excess of fiber;

• Include legumes instead of cereals and derivatives at least 2-4 times a week;

• Remember that potatoes are a source of starch, so they replace cereals and legumes;

• Fruits contains sugars and calories, so don't overdo it; 2 to 4 servings are usually enough;

• Include carbohydrates, proteins and fats in all 3 main meals, because dissociation does not add anything and they are all necessary nutrients;

• Use seasoning oil in a controlled manner; 1 to 2, maximum 3, tablespoons per meal, should suffice.

Train your body

Don't focus only on the rectus abdominis muscle but always train the whole torso and more generally the whole body. Take note of the different workouts you do so that you can track your progress. Gradually increase the difficulty of your workouts by increasing the number of repetitions, weight, or duration of a given exercise.

You can organize your ab workout in the classic way like a station workout. Depending on your fitness, do 6-12 reps and 2-5 sets. As soon as you've finished one exercise, start the next one. Follow this rules:

• Train your entire core

• Do exercises that make you move in different directions (forward crunches, side crunches, and Russian twists)

• Vary the type of exercises: do static exercises (isometrics, such as a plank) and dynamic exercises (i.e. exercises that require active movement, such as sit-ups)

• Train your abs 2-3 times a week

• Depending on your fitness, do 8-12 reps for 30-60 seconds and 2-4 sets

• Gradually increase the intensity of your workout

• Remember that training your abs too hard without changing your eating habits can increase the volume of your belly because the muscles as they grow push fat outwards.