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.
