Do you do crunches until you drop, but you can’t even begin to see a sixpack? If your abs just don’t show up despite a workout, it may be due to basic training or diet mistakes. With our tips, you can crack the sixpack code!
A beautifully defined stomach is THE hallmark of every athlete. And next summer we want to FINALLY belong to the washboard club. The best way to do this is to avoid the following mistakes:
The Biggest Women’s Six Pack Mistakes
Sixpack mistake #1: Your body fat percentage is too high for a six-pack in women
The main reason you can’t see your abs is that you simply have too much body fat. No matter how hard you train for a woman’s six-pack, if there’s a layer of fat on top, you’ll never be able to admire it.
Rule of thumb: Men need a body fat percentage of around 10 percent and women around 16 percent to define muscles. Women have to work harder not only to be lean but also to build muscle. Their fat percentage is generally higher than in men.
So in order to reap the rewards of our ab workouts, excess body fat must be reduced. The best way to do this is with the right diet, a slight calorie deficit, and a mix of strength and endurance training.
Sixpack Mistake #2: Blame your diet
Abs are made in the kitchen, right? This saying is no coincidence. The hardest training is useless if the diet is not right. Building muscle and burning fat are very dependent on WHAT and WHEN you eat.
Lots of vegetables, lean protein, the right fats, and a moderate amount of complex carbohydrates — that’s the formula for a six-pack for women. For defined abdominal muscles, the body needs a lot of protein – the number 1 muscle-building substance.
However, fats and carbohydrates also belong on the table. However, it is important to be careful when it comes to carbohydrates: It is not just about the amount you eat, but also about the quality. The timing of the daily recording is also decisive for success.
Make sure that you drastically reduce carbohydrates and only eat in the morning or before or after training and completely avoid them in the evening. They are mainly found in bread, pasta, rice, and potatoes. But milk (milk sugar) and fruit are also included.
All excess carbohydrates that are not needed for the muscles go into the fat cells. Therefore, with an optimal nutrition plan for the women’s six-pack, about 150 grams of carbohydrates daily should be sufficient. You shouldn’t do more than 3 sets of 10-15 repetitions per exercise.
If you do ab exercises properly, work with weights, and push yourself to your pain limit, you’ll get the best results.
Sixpack Mistake #3: Crunches: This ab exercise won’t burn your fat
Unfortunately, the hope of being able to burn belly fat with 100 crunches is in vain. It is not possible to burn fat in a specific area of the body. You have no influence on where exactly the body burns and how much fat. Targeted strength training only strengthens the muscles, but not local fat burning.
Sixpack Mistake #4: Training abs doesn’t mean just training your abs
Focusing only on the abs when training and neglecting all other muscle groups isn’t necessarily the best decision. The body should always be viewed as a unit that needs to be trained as a whole. Every muscle has a corresponding opponent, for example, the abdominal muscles, this is the back muscles.
If you neglect the back or the lateral torso, the support function cannot be built up correctly and an imbalance arises. Therefore, always do back training with abdominal muscle exercises.
Sixpack mistake #5: Too much stress damages a woman’s six-pack abs
Stress drives up the cortisol level and this promotes fat storage in the abdomen and prevents muscle growth. In addition to consistent training and a low body fat percentage, it is also important to reduce daily stress.
The easiest way to achieve this is to get enough sleep. Ideally, this should be seven to eight hours. Additionally, you can reduce post-workout cortisol levels by having a protein shake immediately after you finish your ab workout. This helps your body to initiate regeneration as early as possible.
Sixpack Mistake #6: You Avoid Cardio Training – The Most Effective Workout For A Women’s Six Pack
In pure strength training, relatively little fat is burned, since glycogen is the preferred fuel here. Cardio training, such as running, cycling, or HIIT, burns off the excess fat deposits and the muscles are “uncovered”, so to speak.
This is extremely important for a woman’s six-pack as the layer of fat over the abdominal muscles is reduced. Endurance sport stimulates the fat metabolism and thus accelerates fat loss in the stomach.
The combination of strength and endurance units is therefore ideal and activates metabolism and energy consumption. The metabolism remains active even after the training sessions and the so-called afterburn effect sets in.
It is best to plan an intensive strength unit 3 times a week and a cardio or HIIT unit 5 times a week.
Sixpack Mistake #7: Not drinking enough water
Our entire body consists of almost 70 percent liquid. Even a small loss means that many bodily functions are slowed down and performance drops drastically. Cells that are sufficiently hydrated can work better. But not only the cells, but also the entire metabolism.
Water is responsible for transporting nutrients and supports the kidneys, which have to work harder due to increased protein intake. Water also reduces hunger pangs, so you take in fewer extra calories. It should be at least 2 liters per day. And ONLY pure, still water.
Juices & Co do not count and should rather be avoided. You absolutely cannot do without flavored drinks? Then, in addition to your need for still water, try a low-sugar, healthy smoothie like our Green Superfood Smoothie.