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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Welcome to Torso Thursday here at ATHLEANX.
I know another Washboard Wednesday a day late, but I’ve got to do my best with what we’ve
got, right? So, here’s the deal: more importantly, I want to help you to solve this problem.
The problem is, your ab workout making you look fat. You see, there actually is a way that you
should be breathing when you’re doing your ab training that will help you to achieve
the goal you’re actually trying to do in the first place. That is to flatten your belly,
cinch it down, and create a tighter, narrower looking waste. But if you’re breathing improperly, you’re
actually going to be doing the exact opposite. You’re going to be working more toward a distended
belly, more toward a relaxed belly, and you’re going to be looking toward a fatter looking
belly, even if you have abs. I see guys from time to time that actually
have abs that are distended and pushed out from anabolic steroid use. So what I want
to do today is teach you how to do that properly, but more importantly, get you out of that
mindset also of thinking that your ab workout could do anything to combat the fat if you’re
already fat. You see, people have this idea “I’ve been
doing ab workouts, you give me all these great ab workouts, but I still look fat. It’s not
doing anything to shrink my belly.” Because no ab workout ever will. The consumed energy
in an ab workout is minimal, maybe 30, 40, 50 calories and you’re simply not moving enough
muscles at a time for a long enough period o time to cause any significant impact in
terms of caloric burn. So an ab workout alone, even if you’re consistent
with it, will never be enough. That is why in our ATHLEANX app, the 6pack Promise, it’s
actually available on Android and iOS. We don’t just give you the actual ab workout,
but we give you as ample meal plan as well to help you start getting rid of that overlying
fat because it’s the only way you’re ever going to have an impact on the fat. There’s a couple things that you’ll hear when
it comes to having a thicker looking waist and what you should do about it. First of
all, some people will tell you to avoid oblique training because what the obliques will do
is thicken your waist and make you look blockier. That’s bullshit, guys. That’s not good advice. It’s one of the worst pieces of advice, especially
as you conquer your meal plans and start shredding some of that fat because what your obliques
are going to do is allow you to have that more tapered look. So you can see here that
an oblique that’s developed, yes, it can cause a little bit of thickness down here. That’s
just our genetics. That’s what we’re born with, but it’s okay
because if the obliques themselves have definition up above, they’re going to create this tapering
effect because of the angle that they run. So you never want to avoid oblique training
if you’re trying to get a more tapered looking waist. You want to make sure you’re pairing
your oblique training, most importantly, with a nutrition plan that allows you to show off
the obliques. Otherwise, yes, it might look a little blocky,
but it’s not justifying enough the reason for you to skip doing obliques. But as far
as breathing goes, you want to make sure that you’re not breathing out during any of your
ab exercises. Is this easy? No, it’s not that simple. It’s a skill that you might have to
acquire, but that’s okay. Take a little bit of time, just like you did
when you started riding a bike where you started to practice what it feels like and once you
got it right you can ride a bike without even thinking. Well, you want to make sure that
you’re not blowing out as you exert or perform the ab movement. So, look here on a crunch. If I’m in a crunch – a lot of us make the
mistake of doing this. We’re crunching up and breathing out at the same time, not controlling
or even having any mind at all as to what we’re doing with our bellies. We’re simply
just coming up and blowing out. So you look here, we come up, we blow out. Come up, and
blow out. We’re pushing out on the belly here without
trying to control, or actually engage in the transverse abdominus beneath that will hold
it and cinch it in. you should be doing the exact opposite. You should actually trying
to shrink the waist down as you come up. It’s a new sensation for a lot, but it’s worth
the effort if you’re not used to how to do it and it gets harder the more difficult the
ab exercise becomes. You can do it on a hanging leg raise. Is it
harder? Like I said, yes it is, but it’s worth the effort. Try just to cinch down first as
you see me do here, and then perform the reverse curl here, in this case; the reverse leg raise.
But you want to make sure that you’re doing that on every single exercise and you’re not
holding your breath. You can breathe, you can talk, you can do
everything normally, you’re just making sure that you’re breathing out and cinching in
at the same time. If you do that you will have a much flatter appearing belly. If you
don’t do that, even despite all the ab work – as a matter of fact as your ab work piles
up you might start getting that more relaxed and distended look even if your body fat levels
are down. So what are you going to do? What’s the take
home point? The take home point is, continue to do your ab training as much as possible.
I recommend six to seven times a week. Keep the volume intense, but short. Make sure that
you’re following a proper nutrition plan. We give you all those things in our 6pack
Promise app, again, with a sample nutrition plan. Then support your overall efforts of burning
more calories by training more muscles, increasing your metabolic rate by having more muscle
tissue. The only way you’re going to do that is by training your body completely. So we
say it all the time. If you want to look like an athlete you’ve got to train like and athlete.
It doesn’t just mean focusing on your abs. Yes, the abs and the core are very central
to anything and any athletic physique, but it doesn’t end there, guys. You’ve got your
legs, you’ve got your upper body, and you’ve got your whole rest of your body that you
have to focus on. I actually help you to do that, too with our ATHLEANX training program.
We leave no muscle out. Even the unimportant muscles like the rotator
cuff that will help you to prevent those upper body and shoulder girdle injuries; we’re going
to address those, too. We don’t overlook anything. Head over to ATHLEANX.com and get
that program. In the meantime, if you’ve found this video helpful make sure you leave your
comments and thumbs up below. Let me know what you want to see here, whether
it be Washboard Wednesday, or Torso Thursday a day late, the idea is, I want to make sure
I cover what it is that you want to see. All right, guys. I’ll be back here again real
soon.

100 thoughts on “Ab Workout Mistake (BLOATED ABS!!)

  1. U’re So Right!! After a Intense ab Workout last Week I Just Started feeling Like Fat; all The Time it Was My Breath!!!! Thank u So much Man..

  2. Damn man, I have been making this mistake for a long time now and my abs really do look bloated. I thought it is so because my back is more hollow than with other people, always has been.
    I wil do this from now on, I hope it works.

  3. Hey.
    When doing AB Workouts even though I never breath out I have a big belly.
    I'm thin and a beginner doing full body workouts every two/three days.
    Yes I feel a pump in the belly after the workout is done but still I'm now confused if I'm doing the AB exercises right or not?

  4. I trust you as much as any of the best Experts I could look up to for this kind of information. My girlfriend has found a ton of useful stuff as well, including developing an arch in her feet. Thank you so much man <333.

  5. I’m a bit confused at the instructions here, I get that I shouldn’t breathe out as I exert the abs (is it still okay to “blow the weight up” on stuff like bench press?), but then you say I should just cinch down and then exercise, could you be more detailed? What does cinching down mean to you? Great videos by the way, I’m kind of new to your channel but I’m loving it so far.

  6. Hi Jeff!
    Love your channel. You're phenomenal and everything the fitness world needs.

    Quick question: if I have been breathing incorrectly and now start to breathe properly, will my abs "correct" themselves? Also, I have abs and they're hard when I flex them, but when I'm resting they're not that visible or hard? Does that mean they're not good or developed enough?

  7. How do I fix protruding upper abs at the level of my chest making it look even smaller than actually it is

  8. 4:45 6-7 times a week? Doesn't that contradict with the statement "muscles need 48 hours of rest after intense workouts, to allow muscle synthesis"?

  9. Is this why some power lifters and body builders look like they have a pot belly and sculpted abs at the same time? I never understood how that happened.

  10. Yeah. I think he should make another video and get straight to the breathing/muscle contraction issue. And explain it better. He's totally right. But there are better ways to explain it and reinforce it through visuals.

  11. So glad I clicked on this video. I have been breathing out during my reps, but not cinching from within like Jeff says. Truth be told, while abs are beginning to show, they do not look as flat as they could be. This is definitely an eye-opener.

  12. Jeff did make one mistake in this video. DO NOT train your abs 6-7 times a week. I did this from the months of February- May and I ruined my abs. The first 2.5 months my abs were as strong as a brick wall. Now I can’t even do 10 sit-ups without my abs burning like hell. This is from overtraining. Overtraining will make the muscle weaker over time and this stands true with the abdominal muscles, trust me.

  13. Got a bloated look look at your obliques and definitely going to try singing the waist on workout thanks

  14. Jeff WHAT THE FUQ DOES CINCH MEAN!!!!!!!

    I searched the comments and from that I guess when I do abs keep my stomach tight the whole time and I'm still confused about the breathing?

  15. I have a question that I can’t seem to find an answer for, do you tighten your abs while working out? Like flex your abs to perform a leg lift? Or do you just lift your legs etc and let your abs contract?

  16. Am I the only one who INHALES and my stomach pushes out? Like when I EXHALE my stomach shrinks. But when I inhale I bring in air and my stomach expands so I’m confused

  17. Interesting. But What the heck did he just say? You talk to fast bro. Keep it simple for us slow people. You need to emphasize the important stuff a littl more… You talk so much but i feel i get so little info

  18. ok Jeff I have a question I had a c section 2 years ago I managed to get my weight down and I've been estting pretty well with some consistent working out what can I do about this little patch of saggy skin on my stomach? plz help

  19. “Don’t breathe out when you come up” also later in the video “make sure you are cinching down while you breathe out. 😂😅

  20. For you guys that are having issues understanding; if you've ever played a wind instrument, it's the same concept with your cheeks. When you blow air, you can either have your cheeks puff out like a fool or you can keep your cheeks tight. So he's saying you still need to BREATHE OUT, however just ensure you're keeping the muscles tight and not relaxed at the peak.

  21. confused on the pushing out belly part when doing a ab work out. So you are meant to squeeze during exhales? but not like sucking in your gut? So just tightening as much of the core during exhale? So breathing more with your chest and not your diaphragm?

  22. Your stomach should push OUT as you breathe IN and vice versa. What is Jeff saying? Has he completely lost the plot?…. 😮

  23. I’ve always had a bloated looking belly. Even when I was in high school with, not even kidding, a percent body fat. I’ve never been able to get rid of this beer gut look.

  24. This explains it, I stoped doing ab exersizes cause it made me more bloated but when i wasnt doing abs my abs looked 10x better. Now i know what i was doing wrong

  25. So …..your push up video says the opposite. Exhale while pushing, ie contracting ab muscles…. what is correct?

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