Why is it difficult to get six-pack abs even though you work out regularly?

NGỌC THÙY (THEO indianexpress) |

To build and maintain muscle (especially abs), you need to combine regular weight training with a protein-rich diet.

Fitness trainer Allan Thomas, owner of Zealbox gym chain in Powai (Mumbai, India) said that weight training helps stimulate muscle protein synthesis. Because this is an important process for muscle development.

Since protein is the main building block of muscle, this process ensures that the body produces new protein to replace the protein that is broken down.

“When you eat protein-rich foods, protein synthesis is also activated. Lifting weights before a meal will help stimulate this process more intensely and for longer,” says fitness trainer Allan Thomas.

In particular, if you lift weights and consume at least 20 grams of protein at each meal, protein synthesis will be maximized, helping muscles grow better over time.

Mr. Allan Thomas noted that protein synthesis only occurs in trained muscles. Therefore, to have beautiful muscles, you need to train with many different muscle groups.

To get six pack abs, focus on regular core and abdominal exercises.

Because protein synthesis after exercise only lasts about 24-48 hours, you can train the muscle group you want to develop at least 2-3 times/week to maintain effectiveness.

“But to achieve a clear six-pack, just working out your abs is not enough,” fitness trainer Allan Thomas emphasizes, instructing that you need to reduce your body fat to a low level so that the subcutaneous fat layer does not obscure your abs.

To lose body fat, you need to burn more calories than you consume. This needs to be maintained for several weeks or even months to achieve significant fat loss results.

In addition, you need to reduce your body fat percentage to below average, specifically below 10% for men and below 15% for women. While the normal healthy body fat percentage is from 11-20% for men and 16-30% for women.

To be successful, you'll need to train a high volume, about 6 sessions/week, combining full-body weight training and high-intensity interval training.

At the same time, you also need to eat enough protein, three times the daily recommendation, while maintaining a calorie deficit.

NGỌC THÙY (THEO indianexpress)
TIN LIÊN QUAN

4 abdominal exercises to help firm the waist after 50 years old

|

Eat this not that page offers 4 abdominal exercises to help tighten the waist after 50 years old. These are exercises that do not require equipment and can be done right at home.

Abdominal exercises to reduce fat and firm waist in 30 days

|

Abdominal exercises to help reduce fat and firm the waist in 30 days like yoga, high intensity interval training...

Abdominal exercises to reduce fat, slim waist in 30 days

|

Eat this not that page offers abdominal exercises to reduce fat and slim the waist in 30 days such as yoga, HIIT...

Vietnamese American chosen by Trump to head virtual currency agency

|

President Donald Trump has chosen a Vietnamese-American woman to head the US cryptocurrency regulator.

Trade Union supports Tet gifts for workers with unpaid wages in Hai Duong

|

Hai Duong - On January 22, the Binh Giang District Labor Federation informed about the situation and results of resolving wage arrears at Giai My Wood Products Production and Trading Company Limited.

People in Ho Chi Minh City leave the station and take to the streets to catch illegal buses to go home for Tet

|

HCMC - On the evening of January 22, instead of going to the new Eastern bus station, many people carrying luggage gathered along Do Muoi Street (old National Highway 1) waiting for buses to go home for Tet.

Weather forecast for the next 10 days from January 23 to February 1 in all three regions

|

The National Center for Hydro-Meteorological Forecasting forecasts the weather for the next 10 days (from the night of January 22 to February 1) in regions across the country.

Stop illegal land exploitation after Lao Dong Newspaper's reflection

|

The official dispatch in response to Lao Dong Newspaper regarding the article "Illegal land exploitation in Soc Son" by the District People's Committee affirmed that up to now, there is no longer any illegal land exploitation.

4 abdominal exercises to help firm the waist after 50 years old

Thanh Thanh |

Eat this not that page offers 4 abdominal exercises to help tighten the waist after 50 years old. These are exercises that do not require equipment and can be done right at home.

Abdominal exercises to reduce fat and firm waist in 30 days

Thanh Thanh (Theo Eat this not that) |

Abdominal exercises to help reduce fat and firm the waist in 30 days like yoga, high intensity interval training...

Abdominal exercises to reduce fat, slim waist in 30 days

Thanh Thanh |

Eat this not that page offers abdominal exercises to reduce fat and slim the waist in 30 days such as yoga, HIIT...