Pump up your abs for summer: bodybuilder Jeff Nippard shares important principles
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02/12/2024 12:29
Bodybuilder Jeff Nippard shared tips on how to pump up your abs for summer. The video was published on YouTube.
Photo: flickr.com by PTPioneer is licensed under CC BY 2.0.
It’s often thought that getting abs is all about squats and cardio, but Jeff suggests a different approach, as outlined by the Iron Sports Zen Channel.
The importance of fat in the body. His percentage is important. For men, optimally 10-20%, for women – 18-28%. But without muscle mass, abs will not appear.
Abs training. Include progressive loading. The two main exercises are weighted crunches and leg raises. We recommend 3 sets of 10-12 repetitions twice a week.
Cardio. Cardio exercise is important for reducing your waist size. We recommend 2 to 5 low-to-moderate intensity sessions per week for 30 minutes.
Nutrition. Use a calculator to determine the required amount of calories and macronutrients. Focus on nutritious foods.
Avoid losing weight too quickly. Taking a break from your diet can be helpful. Don’t just rely on the scale, look in the mirror.
Sports nutrition. Protein (30-50 grams immediately after training), creatine (5 grams every day), caffeine will help achieve results.