Dear Fitness Coach,
I have been working out pretty hard on my abs(sit ups, crunches, hanging leg raises) for the past 2 months and have not seen any changes what-so-ever. I wanted to have something show by now for all my efforts!
AB-gravated
Dear AB-gravated,
I hate to break the bad news, but it looks like you may have wasted the past couple of months. As a general rule of thumb, if you don't start seeing visible results from your workout (abs or otherwise) within the first few weeks, you are most likely doing something wrong. Here are 5 reasons why you are not seeing that six pack, and what you can do to change it:
1.YOU HAVE TOO MUCH BODY FAT COVERING YOUR ABDOMINAL WALL
Strong abs aren't the most important component of a visible six-pack; low body fat is. Start focusing on your nutrition by eliminating unhealthy fats and processed sugar and replacing it with protein and complex carbs.
2.YOUR ABDOMINAL EXERCISE ROUTINE HAS NOT CHANGED IN MONTHS
Doing the same ab workout over and over again will guarantee one thing: that nothing will happen. Try planks, suitcase deadlifts, and dead bugs.
3.YOU AREN'T TRAINING HEAVY ENOUGH
Start training your abs with some weight so they can develop like your other muscle groups, and vary the rep ranges each time you train them.
4.YOU TRY TO CRUNCH AWAY THE FAT
You cannot spot reduce. When you lean out, you will lean out all over. Unfortunately, abdominal fat is a deep visceral fat that is the last to come off and the first to come back. The tenacity with which abdominal fat wants to cling to your belly can make dieting and exercise discouraging. The key here is consistency over time.
5.YOU FREQUENTLY CHANGE YOUR DIET
If you are a yo-yo dieter it will effect the appearance of your ab definition. Junk/fast food one week and healthy food the next does not work. If you consistently eat clean and stay intense with your workouts, you'll have abs definition year round.
