Do you wake up and look in the mirror wondering to yourself when your abdominal muscles are going to start to emerge from your mid section and put a smile on your face? Have you been dieting for a while now and just not seeing the change? Do you workout really hard and still find it baffling how you haven't got the definition you'd hoped for? Well truth to be told you still might not be doing enough. You see, you may think you are working out hard enough, eating the right foods, doing enough but there could be more out of you yet... Here's a quick checklist to use to make sure you are indeed on the right track...
Are You Eating Enough?
This may seem like a strange question because you might be under the illusion that in order to see your abs you need to eat less, however you might not be eating enough. Your diet is very important and when I write diet I do not mean the calorie restricted one you might have put yourself on. No, I am talking about the foods you are eating and how much of those foods you are giving your body.
Before you can put yourself on any type of calorie restricted diet you need to know numbers. Important numbers like your BMR which should be calculated before your journey commences. Once you know this number you can then work out how many calories you need because if you fall below your BMR, you will not achieve your goal. Once you know this you are good to go, it is then just a case of making sure you hit your protein, carbohydrates and fat requirements daily to support your body.
Perhaps you spend too much time doing the same program, or working muscle groups like your arms and chest which aren't shocking the body enough. When training you have to be smart and use exercises that will make your body work hard, there is no point in staying on a treadmill for an hour instead of lifting some weights. Weights won't make you bulky, they will destroy fat and help you get closer to your goal. Make sure you are using compound exercises that target your core muscles as well as others.
It is really important that you get enough sleep to support the lean physique you want to have. Burning the candle at both ends through late nights and early mornings is not the way to do it. You need to make sure you are getting at least 6-8 hours of sleep a night so that it can recover properly and adapt accordingly.
I think it is great if you want to achieve something so bad that you work 100% towards it, however you must recognise when your body needs to rest, as this is just as important as working. If you work out once a day but never rest then I can assure you, giving yourself a day off will do more good than harm. This is because it helps the muscles rest and recover properly, this is crucial for adaptation and allowing your body to change.
Don't Focus On Abs
All of you that spend most of your time performing crunches, floor exercises and the likes of are wasting time. You are wasting time because if you haven't got a six pack/flat stomach from the 1000s of crunches you have already done, what makes you think you will get them in the next 1000. You need to invest your time in hitting the cardio and weight area to see a difference through exercise.
Eat enough protein for your body type as this helps increase the rate at which fat is burned off your body. Muscles require protein in order to repair properly, so don't neglect this fact. You roughly need 1g of protein per 1lb of body weight and if you need help in reaching this, invest in a protein shake supplement that can support your goals.
Follow these simple steps and you will notice a difference in your shape.