Too many people think that they only have to lose a few pounds to see their abs. The truth is that in order to see your abs, like really see them, you have to be sub 10% bodyfat. Sure, some might see a 2-4 pack over 10% and if you find that it’s enough, so be it. However, as soon as you go back to your regular eating habits, they wash off as fast as a magic marker.
You go from keto to paleo to intermittent fasting to 6 meals a day… in a span of two months. If you really want to give it a try, you need to settle in. It usually takes a minimum of 3 weeks to see decent changes. If you can’t stick to a plan for a minimum of 4 weeks, you can’t really tell if it works.
Same ol’ exercices
Swiss ball crunches, leg raises, sit ups, planks, etc. When the program is boring, you can’t put much effort into it. Variety always brings more intensity. Try this simple superset.
A1 One hand farmers walk for 60 seconds (30 seconds each arm) rest 30 seconds
A2 Band crunch as many as possible in 60 seconds rest 15 seconds
A3 toes to bar as many reps as possible (no touch = fail)
One hand farmers walk
If you don’t have a farmers walk handle, use a heavy kettle bell. You can’t let your posture fall on one side, stand up straight and stay that way the whole time.
It is the same as a high cable kneeling crunch but with a band instead. The resistance increases exponentially as you come close to your knees so it makes the end of the strength curve very difficult.
Toes to bar
The name says it all. Try to make the toes touch the bar. Yes, there will be swinging, cheating and it will be hard on the hands. Who said abs should be easy to do? Maybe that is why your abs are not showing.