(Please share this article with your social media followers to help spread the word about BassFit.com)
Here at BassFit.com, we like to keep things simple. A lot of people have very busy lives, and do not have the mental capacity or willpower to make their healthy lifestyle complex. Yes, you can get shredded abs by counting calories and writing down every single rep that you do in the gym, but who has time for that? Let’s keep it simple people. There are a few rules you need to stick to obtain a shredded abdominal region. At the end of the day, it is not the knowledge that is going to get you those abs, but dedication, will power, and hard work.
When it comes to getting shredded abs, there is no doubt that the single most important aspect is what you eat. If you are not a naturally skinny person, you have to be very restrictive in your calories to achieve the results you want. You can only eat certain foods. Here are some basic guidelines you can follow:
- only drink water/green tea/coffee
- little to none starchy carbs (no rice, potatoes, corn, bread, etc..)
- lots of veggies
- lots of fruit
- lots of protein
- lots of healthy fats (almonds, avocados, olive oil, etc…)
- healthy snacks (beef jerky, almonds, fruit, carrots, etc..)
- 1 cheat carb day per week (this day you can eat more starchy carbs than usual)
- stay away from added sugars
These are very vague, but simple guidelines you HAVE TO follow if you want to get shredded abs. Most people who have trouble losing body fat are carb intolerant. This means, your body does not burn carbs as well as people who are naturally skinny. Your body stores more carbs as fat because it does not need all of the calories that the carbs contain when you consume them. This means, you can eat less carbs and still function on a high energy level, since your body does not require excess carbs. And it’s not that carbs are bad. It is just very easy to over eat them, and when it comes to getting shredded abs, overeating is your worst enemy.
The fruits/veggies will give you nutrient dense food choices that will make you feel more full, and not over eat. The protein you consume will help you maintain and build muscle. The healthy fats will actually fuel your fat burning fire, helping your body to burn more fat. And the cheat day will keep you sane. Eating like this can be very tasking on the body and mind, which is why it is so hard to get shredded abs. However, if you have the willpower and motivation, the end result is very achievable.
In the big picture, training should be 20% of your focus, and diet should be 80%. However, training is very important. You can’t just walk into the gym and dilly dally around expecting your abs to start showing. You have to get to work.
For lifting, I like to keep it simple. I stick to core movements such as squats, deadlifts, pull-ups, bench press, dips, and military press. You want to go moderately heavy on these movements. Your rep scheme should be between 4-8 reps. I am a firm believer that lifting heavy on these core compound movements will increase your testosterone, put a large amount of stress on every muscle group, and give your body the best chance to build/maintain muscle, and burn the most amount of fat.
You should supplement these compound movements with isolation movements. These include your dumbbell curls, chest flies, cable rows, cable pull-downs, tricep extensions, and all other exercises that isolate an individual muscle. For these isolation movements, you are going to want to go a little lighter, with more reps and focus on pump and failure.
For abs, you should be hitting them 4 to 5 times a week. There is a lot of controversy around how many times you should actually work your abs in one week. However, I believe that abs are one of the fastest regenerating muscles, so you can work them 4 or 5 times a week, almost every day. You should be hitting your upper abs with crunches, lower abs with leg lifts, and oblique with side planks or side leg lifts. Although you should have a good ab regime in place, doing ab exercises hard every day is not going to get you those shredded abs.
You also need cardio. And a lot of it. Every day you workout. And you should even have a day where you focus solely on cardio and abs. I recommend you include both low intensity long form cardio as well as high intensity short form cardio into your workout. For example, during your workout you can include high intensity rowing machine sets or the Jacobs ladder machine, sets should be anywhere from 15 seconds to 1 minute, and hard. At the end of your workout, include the low intensity long form cardio. This will give you that extra calorie burn and allow your body to cool down from its tough workout. For low intensity long form cardio to be effective, you need to be moving your body for atleast 20 minutes.
If you want to achieve your results even faster, you need to try fasted cardio in the mornings. If you want to learn more, click here.
At the end of the day, the guidelines you need to follow to get shredded abs can be very simple. Knowing how to achieve this result is NOT the hard part. The hard part is discipling yourself to follow the guidelines to a T. Getting shredded abs ins very obtainable though. If you are willing to put in the work, be persistent, and stay away from sugary foods for awhile, you can own your path to achieving that shredded physique.
To help you out with the tough workouts you are going to face on your quest to shred city, we have included some of our best playlists and mixes to help keep you motivated.