Protein Protein and more Protein.
Best to drink it before you go to bed at night, as your body rebuilds much of your muscle while you sleep.
Planks alone - are not enough lol. I don't know how long you hold them, but at least 60 seconds will get em burning pretty good.
Your core takes a lot to strengthen because all throughout the day it's constantly working to keep your body tight and balanced. So you have to push it a ton to get those results since it's already been working at a fair maximum for much of the day.
A good core work out is when it hurts to sit up straight after the work out and the day after lol :P
My trainer makes me do a set of 6 exercises - planks for 50 seconds, supermans with holds, push ups ( yes they work your core really painfully well lol,) dead bugs ( which is like 6 inch scissors) leg holds, v - ups, UV - ups, Boxers ( twisting core with legs held up holding weight,) Ball twist ( throws a medicine ball at me, I catch it, tap both sides of body then throw it back for 10 times - burns like a BITCH lol - ) quadrapeds 2 and 3.
And that's the end of set number one of 6 lol :P
I do sports so core is hella focused on - my abs are starting to come in really well, two of my team mates have straight up 6 packs.
It's a lot of work no doubt, but you can get there. Put together a great ab regimend and the standard time for them to start appearing ( if your consistent,) is within 6 - 9 weeks.
Nope...having abs are partially genetic. If they aren't in your genes then you may never get well defined abs and there is absolutely nothing you can do about it.
The best way to get abs (more muscular in general) is to eat a diet high in protein and do lots of strength training...
No.
If you want to really push yourself over that edge and get to that % of body fat where your abs show, you have to pick up intensity to levels you've never pushed yourself.
Can you do M-100s in less than 3 minutes with good form? Do you sprint instead of run? Planks are great for building that core strength but the name of the game is burning that stubborn fat. The gameplan is to pick up the intensity of your cardio and maintain good diet.
You could take a thermogenic.
btw, in order to get good abs, you need to do decline sit ups, preferably weighted.
And you need to do these: link
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To get ab definition, avoid sweets and sugar drinks. That's probably what you're only lacking. After that, start doing stretch planks. I do insanity with 3 mile runs.
Yes ... they are made out of spinach and weight 50 pounds. The only way to reach them is by doing a sit-up type motion ...
I feel your pain :/
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