Strength training is an essential part of most fitness routines, but if you want a six pack, building more muscle can help. Strength training with weight lifting not only helps build muscle, boost metabolism and increase muscle definition, but it is a great way to burn lots of calories in a short time. Strengthening the muscles, tendons, and ligaments also helps reduce strain on the joints which ultimately can help prevent many sports injuries.
"My goals six years ago was to 'get abs' and I used to think cardio and crunches would get me there. But it wasn’t until I started lifting weights and varying my abdominal exercises that I started to see a major change. You don’t realize how much you use your core muscles in order to perform powerful rapid movements like deadlifts!" — Shante Franca, @shantefranca
Do it: Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso. Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion, and return to start for one rep. Do between 12 and 20 reps for one set.
We put this on the list because of how easy it is to manipulate the degree of difficulty. If a regular plank is too easy for you, lift an arm, or a leg—or an arm and a leg. Put your feet into a TRX and give that a whirl. Still too easy? Take your feet out, and put your forearms in. Each one of these progressions leads to a greater training stimulus to the abs.
To do it: Kneel with your elbows bent under your shoulders on top of a stability ball. Draw your abs in tight, keep your weight in your arms (chest lifted off the ball), and extend both legs out straight behind you, feet about hip-width apart. Maintain a straight line from your head, shoulders, hips, knees, and feet. Once you are stabilized on the ball, slowly roll the ball away from your body to increase the lever length and add stress on the abdominal region. For safety, go slowly and start with short movements in and out for 10-15 reps. When you feel ready, you can progress how far away you reach and your number of reps, Richey says.
Lie face-up on a mat grasping something overhead or your arms flat at your sides. Pull your legs up so that they are at a right angle with your torso. (Theresa Hessler demonstrates at top of page.) This is your start position. Keep the position of your legs as consistent as possible. Now curl your hips up to the position shown in the second photo while exhaling. Your weight should be concentrated on your shoulders, not your neck. Slowly return to the start position while inhaling.
The ‘skinny fat’ problem — A lot of individuals suffer from the ‘skinny fat’ fat syndrome. They look seemingly normal, don’t have much fat on their face, arms or elsewhere but have a noticeable tummy. This happens when you have relatively low amount of muscle mass and a high percentage of fat. If you’re skinny fat, you probably eat a lot of carbohydrates (broadly, just ‘not so healthy’ food), very little protein and maintain a sedentary lifestyle. The fix is to maintain a caloric deficit, keep a high protein intake and focus on a body recomposition, which is exactly what I did. I’ll be explaining and describing everything in detail through the course of this article.
If it was possible for the experienced bodybuilders to build muscle without gaining fat or, better, build muscle and lose fat at the same time then they would do it in a heartbeat. Who wants to go through the ordeal of bulking and cutting when it’s possible to build muscle and burn fat at the same time? The answer is hidden in the muscle growth rate. Muscle growth follows a logarithmic pattern (rather than a linear pattern), which means that muscular gains come quickly in the beginning but they decrease over time.