Browsing Tag

abs

3 THINGS YOUR TRAINER ISN’T TELLING YOU ABOUT ABS

These 3 things will likely change the way you proceed with your ab training, making “seeing abs” so much more achievable. I’ll help us sort through marketing hype, gimmicks and myths so we can train effectively to see those ab results

Let me start from square one quickly… 

By now many of you know the slightly embarrassing but real start to my fitness journey. It began in high school when I jumped on the family computer, went to google, and typed in “how to get abs.” Back then, I thought I could get an easy answer, follow it and see that six pack I was dying to have.

5 years after that google search, those abs weren’t anywhere in sight and you better believe I was trying. I was reading every fitness magazine, getting help from personal trainers and working my abs every. single. day. Yet, they were nowhere in sight.

Since implementing my changes, I was able to see ab definition and… here’s the key… maintain it for nearly 4 years!

Now, abs are by not meant the end all. You won’t see abs and instantly, all your problems go away. You’re beautiful and amazing now… with or without abs. Still, I know more than anyone, when you set a goal for yourself, it means a lot to achieve it, especially if it’s feasible. It is, so don’t give up if it’s one of your goals.

Allow me to be your girlfriend on this journey. I’ll share all that I learned  about what really works and what really doesn’t to save you time and frustration.

3 THINGS YOUR TRAINER ISN’T TELLING YOU ABOUT ABS

Let me just clarify, this is not a knock on trainers. It’s simply what I, in my 10 year of fitness experience, never heard from fitness professionals but wish I would have. 

 

1. It’s NOT About Quantity

This is the first trap many of us hit (coming from the girl who used to do 30 minutes of ab work every day). Seeing abdominal definition doesn’t simply come from working your core muscles any which way. It’s not just about doing abs so many days per week. It’s not working those muscles for so many minutes or a particular number of reps. It’s not about quantity. 

I’ve found that ab training is about quality. Compare my daily 30 min ab workouts from my high school days to the two 10 min ab workouts I do nowadays and the difference in quantity couldn’t be more  obvious. 

However, when you look at the quality, you’ll see that’s where my new training takes off by leaps and bounds. I don’t focus on 50 bicycle crunches at a quick pace. I’ll do 20 and go slowly through each rep, keeping my core engaged the entire time, focusing on pushing my belly button into my spine and closing my eyes to feel those abdominal muscles engaged. 

Like with most things, abdominal training is quality > quantity. Instead of training abs just because your trainer tells you to or because you know you should, do your ab work on a day you can commit to quality. For this reason, I like to actually begin a workout with abs to keep quality the priority. 

 

2. The Fat Curtain

Here’s the blunt truth I wish someone would have told me years ago… your abdominal muscles will be very hard to see with a stubborn layer of fat covering them. Peel back the fat curtain and you’ll be looking at those gorgeous abs.

Okay, let’s clear this up too… You are not fat. You have body fat. We all do. There’s a big difference. 

Still, the more fat on our bodies, the more difficult it is to see those abs. So, we can set a goal of “seeing abs” but the process of getting there is not just simply doing ab exercises. We must work to reduce overall body fat in order to achieve visible abs.

Speaking of decreasing overall body fat… that is a systemic process. We cannot pick and choose where we lose fat. Think about it – do you pick where your fat is stored?! I wish… right to the chest and booty for me, please lol. But NO! Of course we don’t and we don’t pick where we lose it. This is a myth known as spot targeting, so just know doing ab exercises won’t cause you to lose abdominal fat. 

How can we reduce overall body fat and open up that fat curtain?! I’ve found the most effective way is a combination of 1) tradititonal weight training 2) cardio 3) ab exercises 4) eating portioned and balanced meals 5) self worth (because we cannot forget we are amazing with or without visible abs!)

I just wish I would have known that focusing on the entire body… building overall strength through weight training, getting in occasional cardio and really prioritizing what I was eating would get me to my goals quicker than just simply doing 30 minutes of crunches. 

Opening up the fat curtain to reveal the abs is about focusing on the bigger picture: the entire body as a healthy system.

 

3. Food > Fitness

Ah, this is the not so fun one to talk about, but I’ll do it anyways. Seeing abdominal definition will come much more effectively through changes in our diet more so than changes in our training.

I say this is the not fun or popular one because for most of us, nutrition poses the greater challenge as compared to fitness. I can easily get to the gym for a 45 minute workout, but sticking to my healthy eating habits consistently is something that requires more dedication for me personally. 

If you want to see abdominal definition, you’re going to have to prioritize healthy eating and eating “enough without the excess.” Something I discuss in the LG Meal Plan and a piece I found particularly important in my core goals. 

Does this mean training abs is useless?

Oh my gosh, ABSolutely not hehe. Abdominal muscles are just like any other muscle group on our body. Think to when you first began your fitness journey and when to flex your bicep in a mirror. I remember my flexed arm and non-flexed arm looked pretty much the same. Only when I developed my bicep muscles through training did they become noticeably visible. You know what I mean?! It’s the same with abs. 

When we develop our abdominal muscles through exercise. This training will eventaully help them peek through and give you those ab results you’re looking for. The quality and quantity of what we eat plays a huge role in the process of opening up that fat curtains so those abdominal muscles can pop.

^^this photo was actually one of the first taken from when I seriously implemented all my training and food changes to reach my ab goals (~4 years ago)

….Spoiler Alert….

Since first releasing the Premium Ab Plan (6 week ab plan + 5 follow along ab workout videos), you girls have constantly asked about another ab plan. This year’s ConfidenceKini Fitness Challenge will include a Premium Ab Plan 2.0 as part of the Premium Challenge Pack!

THE BEST 7 1/2 MIN MAT AB WORKOUT

Abs… we all seem to love them! I know I’ve shared this many times before but my very first fitness goal was: “get abs.” I literally googled how to get abs and likely religiously followed whatever advice the first google link provided lol. Thankfully, I’ve come a long way.

I now know that abdominal definition is all about three things: 

1) Effective Abdominal Muscle Training – I’ve come to find certain abdominal styles (not just the exercises!) are more effective than others

2) Nutrition – that cliche “abs are made in the kitchen” saying is so true. I’ve learned the hard way abdominal definition is more about what we eat than the ab workouts we do

3) Body Fat – in short, our ab muscles are only visible when we have a low enough body fat percentage to let them shine through

I’ve also come a long way in my mindset about those abdominal muscles. Rewind to 5 years ago, and I would have literally tried anything to “get abs.” Nowadays, I know one thing for sure… I am a whole lot more than what my abs look like.

I’ve accepted that even more these days now that I’m pregnant and just struggle to see my toes let alone my abs lol. In all seriousness, always recognize your worth – visible abs or not. It’s a fun physical goal and one I am happy to help you achieve, but know you’re already amazing!

 

WORKOUT NOTES:

-Aim for no rest in between exercises

-Rest as needed at the end of the circuit (ex: 1-2 minutes)

-For beginners, complete half the suggested time for each exercise

 

WHY THIS WORKOUT STYLE IS SO EFFECTIVE

I describe as this workout as “the best” for 3 reasons

1) The Mat – I typically do abs at the end of my workout and laying on a mat is sometimes all I can handle at that moment. The mat is an option that is both effective and “easier”

2) Circuit Style – a circuit style workout entails completing one exercise after another without resting in between. In this case, the ab workout has 5 exercises completed in sequence and a rest is taken at the very end, which leads to 2 1/2 minutes of time under tension in each round.

Time under tension is the amount of time spend working a targeted muscle. Keeping the abs contracted through the entire circuit and for that length of time is a highly effective way to deeply stimulate and breakdown (remember, muscle breakdown is good = results) the abdominal muscles.

3) Quick Timing – because of the nature of a circuit style workout, it doesn’t require a lot of time. In fact, this workout is just 7 1/2 minutes of abdominal work. 

 

 

FITMAS: HIIT + ABS

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[ ] WORKOUT: HIIT + Abs

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FITMAS: ARMS + ABS

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[ ] WORKOUT: Arms + Abs

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This past weekend, I perfected my chili recipe and it’s my favorite meal of the season! I’m sharing the recipe today….

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WEEK 4: HIIT CARDIO + ABS

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Photo Challenge Exercise: Life is not a competition. When we can learn to simply try to be better than the person we were yesterday, the pressure of competition is a fleeting feeling. I find this comes naturally when I push myself in the gym. It doesn’t matter what the person next to me is doing. It’s a reminder that I’m simply trying to grow and develop myself. It’s a lesson that easily sticks with us outside of the gym too.

Photo Challenge Upload: “PLANK PR” – go ahead and test it! Share your personal best with the community #LGAccountability #LGBeautyAndBooty

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WEEK 3: HIIT CARDIO + ABS

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Photo Challenge Exercise: We have so many things to smile and be happy about. I have Buddy the Elf joyfully saying in the back of my head “I just like to smile. Smiling’s my favorite.” Why don’t we take an extra second to smile. Stop, right now… as you read this, think about who or what is making you smile a little bit bigger today. Feel that smile grow from ear to ear. Feel those good vibes churning. Now, go have a great day!

Photo Challenge Upload: “HUMP DAY HAPPINESS” – share a photo of who or what is making you extra happy today! Don’t forget to stop and smile about it 😀 #LGAccountability #LGBeautyAndBooty

 

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WEEK 2: HIIT CARDIO + ABS

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Photo Challenge Exercise: If you’re lacking drive in any area of your life today – whether that’s in the gym, at work, in personal relationships – take a few moments to recall the reason(s) why you started in the first place.

Photo Challenge Upload: “REASON TO MAKE IT HAPPEN” – who or what is the reason behind why you are working hard today? Share it with the community #LGAccountability #LGBeautyAndBooty

Lifestyle Journal:

It’s been awhile since I’ve shared an updated lifestyle journal post and so many of you have been asking me to share a bit more lifestyle content, so I’m glad to get back to (hopefully!) a weekly lifestyle journal post. This week is a bit about my new home finds + a “where’d you get that” round up. See the post HERE

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WEEK 1: HIIT CARDIO + ABS

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Photo Challenge Exercise: The stories we tell ourselves are the ones we tend to believe. I’m not a huge mantra chick. I like them in theory, but I’m not all that great at “practicing” them. On Monday I had a bit of a rough day… just one of those Mondays and I entered Tuesday totally committed to making it great! As I did this cardio workout, I repeated “I am…” statements over and over. Eventually I settled on “I am great” and “I am enough” <- two I apparently needed to feel lol. As I shuffled, jogged, ran and walked, I repeated it over and over. Can I tell you something not-so-surprising? I felt extra great after. And, I actually heard “I am great” and “I am enough” playing in my head later in the day! Today, I encourage you to try out a mantra or I am statements as you run!

Photo Challenge Upload: MANTRA – upload a mantra or quote that speaks to you. It will most likely speak to a fellow LG Sister as well #LGAccountability #LGBeautyAndBooty

Tip of the Day:  Yesterday was National Taco Day, and I’m here one day to celebrate. The top tip I’ve found useful for healthy eating is to learn how to make our favorite dishes in a healthier way. Of course, we can splurge and enjoy the real deal every now and then, but on the regular, it’s great to have options that satisfy like the original with a healthier spin. [Continue reading + get the recipe HERE]

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IT’S NOT TOO LATE TO JOIN IN ON THE CHALLENGE… SIGN UP TODAY!

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+ instantly receive your welcome pack with all the challenge details!

UPGRADE YOURSELF, GIRL!

You’re the one who sets yourself up for serious success and I’m here to help you every step of the way! Get early access to the challenge workouts (every Sunday AM), a printable challenge planner, exercise library with 200+ movements and bi-weekly training tip coaching videos straight from my gym!

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