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Frequently Asked Bodybuilding Questions on How To Get Abdominal Muscles

Bodybuilding Dieting for Abs


Bodybuilding Legend Lee Labrada

Bodybuilding Legend Lee Labrada

Since I get so many questions on how to get abdominals, I decided to put together an Abdominals Q&A section in order to better help everyone achieve award-winning abs.

Having said that, it must be mentioned that no matter how much abdominal training you do or how great your routines are, you will never achieve a nice ripped midsection unless you follow a clean diet consisting of the correct amount of carbohydrates, proteins and fats.

Let's answer some questions on abdominal training:

[ Q ] I have been working out for over a year now in order to build my abdominals. I have lost a lot of weight but to no avail and now I just look thin. I need to know what I should do and eat to build my abdominals and gain muscle mass?

A: Getting great abdominals is a combination of the following factors:
  1. A great diet consisting of (40% carbs, 40% proteins, 20% Good Fats) works best for the purposes of losing body fat. Carbs should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli. Proteins should come from chicken, turkey, tuna, and lean red meats. Since you are focused on reducing body fat, dairy products and fruits need to be eliminated at this time, not because they are not healthy but due to the fact that the type of carbs contained in these foods may slow down fat loss.

  2. A good weight training routine that has you in the gym for 45-60 minutes four to five times a week, with an abdominal program that is performed at least 3 times a week. For good examples of ab routines, please see the articles below:

  3. Enough cardio built into the program to start the fat loss process and burn some extra calories. 20-30 minutes, 3 times a week at a challenging pace should start producing results. For those of us with a slower metabolism, we may need up to 45 minutes 6-7 times a week.

  4. Finally, consume no more than your bodyweight x 12 in calories per day. On Sundays, increase this amount to 15 in order to increase the metabolism. Do the caloric increase in the form of carbs.

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