**Please know that my advice is general advice for the general fitness athlete looking to improve their health and reach their own personal health and fitness goals. My advice more often than not should work for the general fitness populace. It probably does not apply to competitors in the sports of say powerlifting, bodybuilding, or weightlifting. Those sports are highly specific, and as such often require personalized advice on a case-by-case basis in order to help an individual maximize his or her results in those sports. That being said, let's jump into the article!
Nowadays, for better or worse, everyone wants to be "cut-up", "shredded", "chiseled". Everyone wants those "oh so precious" washboard abs that they see on all the photos of the fitness influencers. To each his or her own. I cannot pass judgment in that realm as I have definitely fallen victim to prioritizing the elusive six-pack over all else multiple times in my fitness journey. What I can say, however, is some of the methods of madness definitely work better than others in gaining that elusive, single-digit body fat percentage physique you are chasing.
More time in the gym is not the answer. Eating Less Food is not the answer. Adding extra cardio sessions per week is not the answer. When you are trying to lose body fat there is but one overriding principle you must follow if you wish to find success in achieving your fat-loss physique goals. It is the following:
YOU MUST LOWER YOUR STRESS LEVELS
When you are cutting weight to get down to body fat ranges that will show your abdominal muscles, you will need to be in a caloric deficit. In a caloric deficit, you literally are taking in - on a daily basis - less energy than your body is using up each day. This is an additional, MAJOR stressor on your body. As cool as abs look - particularly if this is the first time you are attempting to reach a low enough body fat percentage that would enable you to see a full set of abs on yourself - they are an added stress!
If your job doesn't involve photoshoots on fitness cover magazines, chances are the rest of the world isn't going to stop to admire your new look, or "understand" why you might be a bit more tired or more hangry than usual when you get to the office in the morning. You will still have the stress of work, finances, relationships, social obligations, etc. draining your energy. Therefore, to reach your "six-pack" goal, you must counteract this newly added dieting stress as much as possible by working to minimize the stresses in other parts of your life.
HOW CAN YOU DO THIS?
Glad you asked. There are a few principles you should absolutely be crushing day in and day out to allow you to maximize your fat-burning capabilities.
1. Reduce your training volume in the gym in exchange for added intensity
Multiple studies have shown that higher-volume training is much harder to for your muscles to recover from physically versus higher intensity training. Higher reps equal more time under tension for the muscle which equals more muscle breakdown. When you are feeding yourself adequate calories, this is okay as your body has the supplies it needs to rebuild those broken down muscle fibers. When you are cutting fat, your body can't afford to expend as much energy/calories towards repairing your muscle, because it is using up most of the energy you are giving it just to allow the body to function properly on a daily basis. Your heart needs calories/energy to continue beating, and your brain needs energy to control your body. Muscle mass is energetically expensive and non-essential in comparison to your other life-giving organs.
Instead of doing 4 sets of 10 reps on your back squat, followed up by 3 sets of 20 calf raises, then 3 sets of 15 dumbbell walking lunges, try this instead. Cut the fluff. Increase the intensity. Focus on your big compound movements. Ditch the calf raises and high repetitions. Instead, do 3 sets of 3-5 reps in the back squat followed up by 2 sets of barbell lunges for 8-10 reps. These "big kid" movements will give you the hormone release you are looking for to maintain your muscle without completely breaking it down like in those high-rep, burner sets.
Another way to decrease your training volume is to workout fewer days per week. Instead of hitting the gym 5-6 days a week, try doing 3-4 days per week, focusing primarily on hitting the compound movements when you are in the gym. Allow for more rest days scattered throughout the week. On the days you are not training in the gym, go for a light walk outside to get some movement in without stressing out your body. The outdoors has a way of working wonders, both mentally and physically. Your body will thank you, and the results will show.
**Bonus Tip:
If you are someone that loves to be in the gym and couldn't imagine not training 5-6 days per week, I get it. Instead of not working out at all, do the following. Lower your total weekly volume. Cut out all the fluff work. Focus on just the compound lifts, decrease the reps and sets, and increase the intensity (loads/weights) you are using. Your workout time should be cut in half (if not more) but you will still be getting in your weights workout, and your recovery will be fantastic, comparatively speaking.
2. Sleep is of maximum importance
One of my favorite bodybuilders once said that getting less than 6 hours of sleep each night while trying to build muscle and the physique you want is like walking over hundred dollar bills to pick up nickles. It's simple. If you don't sleep, you don't recover. Cortisol levels in your body shoot up, and you can say goodbye to your dream of abs. Aim for at least 7 hours each night, and, if you are able, 8 hours is truly optimal given the caloric deficit you are putting your body through. Sleep detoxifies your body and is the ultimate recovery tool. Please prioritize sleep. Sleep is BAE.
3. Hydrate!
Your muscles love water. Your body loves water. Your cells NEED water to function properly. Make sure you are properly hydrated throughout the day. Equating ounces of water to pounds, aim to drink half no less than half your body weight in ounces of water, and no more than your body weight in ounces of water. As a bonus, water will also help you feel more full. If you are hungry but running low on the calories you can eat on your cut, drink a glass or two of water and watch how it fills you up.
Did I miss anything? Let me know if you have experience and tips on cutting weight and getting those elusive abs to show in the comments below.
As always, if you are looking to purchase some fitness equipment to use at your own home, I cannot stress enough the quality of the fitness equipment made by my two favorite fitness manufacturers, Rogue Fitness and Kettlebell King's. Their equipment can be pricey, but it is an investment in the best equipment that will last you for decades if not your lifetime. If you're on the fence about spending the money, look at it as an investment in yourself towards becoming the best, healthiest version of you! Now Get After It!
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