Abs Training? Get Smart
It takes dedication to sport a set of ripped abs. If you’ve been dreaming about an eight-pack of your own, you need a plan. It’s time to get SMART.
SMART is an acronym that many people commonly use to establish and achieve goals like finding a new job or getting into law school. It can also be used to help you get the ripped abs you desire.
SMART stands for goals that are Specific, Measurable, Attainable, Realistic and Tangible.
1. Specific. Clarify what you mean by ripped abs. It may help you to find a photo that captures the image you have in your mind. Post it somewhere prominent so you can see it as you work towards your goal.
2. Measurable. It isn’t enough to say you want ripped abs. You need measurable outcomes to help you identify when you’ve reached your goal. For example, you need to reduce fat, especially in the abdominal region, if you want your toned abs to be visible. Determine your body mass index (BMI). If it is higher than you would like it to be, set a new BMI as one of your measurable outcomes.
Additionally, you may set new targets for your exercise regime. If you are currently performing three sets of 15 crunches or twists, increase your output to 20, 25 or 30 reps. If you are running or swimming for 30 consecutive minutes three times a week, increase your endurance to 45 minutes or one hour.
3. Attainable. Don’t set impossible goals. You will only lose motivation when you fail to reach them. Take an accurate assessment of your current physical health and fitness. Consider your lifestyle: how much time can you commit to working out? How long will it take you to develop ripped abs?
One effective strategy for success is to break your primary goal—ripped abs—down into several smaller goals such as increasing your abdominal workout to four sets of 30 repetitions; decreasing your BMI to 24 or running 30k per week three weeks in a row. By doing this, you will have several milestones to celebrate and you will feel excited and inspired to continue working towards your goal.
4. Realistic. Now for the bad news. It is time to get realistic. Not everyone can have ripped abs like Brad Pitt or a Victoria Secret model. Genes, in addition to diet and exercise, play a key role in determining just how defined our abs can be.
But that shouldn’t stop you from striving towards peak physical fitness and health. The best way to do this is to perform effective abdominal exercises like the bicycle, plank, twist and butterfly twice a week. In addition, you need to get at least 30 minutes of continuous aerobic exercise three times a week. And, your diet should consist of complex carbohydrates and lean proteins.
Aim for the best abs possible given your lifestyle and genetic make-up. Take pride in your accomplishments and know that you are in peak physical shape.
5. Tangible. Your plan needs a deadline. Give yourself a realistic timeframe in which to develop your ripped abs. Periodically evaluate your progress to see if you need to adjust your strategy or give yourself more time to reach your goal.
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