What Is A Fighter’s Abs?
A fighter’s abs are the muscles around your stomach area. They make up the majority of the muscle mass in your lower body. Fighters have them naturally, but they work hard to develop their bodies. There are several types of fighters’ abs, which vary from person to person depending on genetics and training regimen. Some have big ones while others don’t even get close to having any at all!
The first thing to know is that there are two kinds of abs. Abdominal muscles and gluteus maximus (butt).
Glutes are located in front of the butt, so it makes sense that if you want to look like a boxer, you need big glutes. However, some people have small gluts and still look good without any abs whatsoever.
So what does it mean when someone says “abs?”
Well, it means the abs are made up of 3 major parts:
Abdominals – Muscles that surround your belly button. These include the rectus abdominis (the one pictured above), external obliques, internal obliques and transversalis abdominus.
Rectus Abdominis – Also known as the “six pack,” this is a group of muscles that runs along your spine from your rib cage down to just below your pelvis. These muscles are responsible for side-to-side movement, such as when you twist your torso. Exercises for this muscle include side crunches, boat pose and leg lowering exercises. External Obliques – These muscles are located on the sides of your waist. They are responsible for twisting and rotational movements. You can exercise these by doing side bends and twisting exercises, such as a Turkish get up with a dumbbell. Internal Obliques – These muscles run along the sides of your abdomen. They are responsible for flexing and rotating your spine. You exercise them by doing exercises such as a reverse crunches, side plank rotations, and seated leg tucks. Exercises for Your Glutes – In order to have a great-looking butt, you need to exercise your glutes. This can be done by doing glute bridges, donkey kicks and hip thrusts.
So you may have the best ab routine in the world, but if you don’t have any glutes then you will never achieve the look you desire. Lucky for you, building up your glutes is much easier than building up your abs!
Your glute workout should include hip thrusts, donkey kicks, glute bridges and hip dodges.
Other muscles that you need to take into consideration are your latissimus dorsi (lats) and tensor fascia latae (TFL). Your lats are located on the sides of your torso while your TFL is located in the front part of your hip.
The Best Way to Get Fighter’s Abs
Working out your abs alone will not give you fighter’s abs. To really give yourself that coveted 6-pack look, you will need to lose some fat from your midsection.
Remember that having a six pack is not just about having visible abs. It’s also about having low levels of visceral fat around your organs.
In order to achieve this, you need to be eating a healthy and well-balanced diet to ensure your body is functioning at its peak performance.
To really give your abs that sharp look, you are going to have to lose some body fat. A lot of it.
The secret is not to obsess about losing weight. If you go on a crash diet, you’ll lose muscle along with fat, and you don’t want that. Instead, what you want to do is focus on burning fat and preserving your muscle mass while doing aerobic exercises.
Aerobic exercises such as running, brisk walking, and other similar activities that raise your heart rate are good. You should aim to do a low-intensity aerobic exercise for about 30-45 minutes per day, 5-7 days per week.
As for nutrition, there is no one program that works for everyone. The best thing you can do is check with your doctor to see what diet plan he recommends for you.
Once you have that you can start our workout program to give your body the best chances of revealing those abs.
A Look at Some Sample Meal Plans
A sample meal plan might look something like this:
¾ cup of oatmeal (prepared with water)
3 whole eggs
1 strip of bacon
½ cup of sliced pineapple
Pre-Workout Drink (30-45 minutes before training)
1 scoop of protein powder (any flavor) mixed with water or milk (Sk If you add a couple tablespoons of skim milk to this it will help you recover even better.
1 large banana
6-8 ounces of lean steak (try to get grass-fed if you can)
2 cups of cooked white rice (½ cup before cooking)
5 whole eggs
2 cups of cooked oatmeal (1 cup before cooking)
2 tablespoons of raisins or other dried fruit (optional)
2 tablespoons of peanuts or other legumes (optional)
Before Bed Supplements
Take the following supplements before bed:
1 dose of HMB (Check with your doctor first, but this is recommended as it helps with muscle breakdown during sleep. It is also very effective for preventing injuries.
If you are sensitive to nitrogenous products (ie. Nitrates found in some supplements) you may get a headache, which means you should discontinue use. If this happens, you can try adding more carbs to your diet.)
1 dose of vitamin C (This is a cheap and effective supplement with lots of benefits. It helps with overall recovery and immune system function, and more.
Note that you shouldn’t exceed 2,000 mg or you’ll have to deal with loose stool. You can also just buy the chewable tablets which are already measured out)
1 dose of multivitamin (pick one. Again, make sure you don’t take too much.
Once again, you can buy tablets which are already measured out for you)
Flameout (1 serving, taken once daily) (Note: This is certainly not a necessity, but it has ingredients that help with fat loss while protecting muscle. It also helps mitigate endurance and testosterone losses when on a low calorie diet.
If you do not want to worry about fat loss, then take 1 serving before your heaviest workout days and skip the rest. If you do not workout at all then take it every day.
Sources & references used in this article:
Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by K Karter, G Mezger – 2000 – Penguin
Workouts for MMA Fighters, BJJ, Boxing, Wrestling and other Combat Sports by C Beasley – fightcampconditioning.com