Why is it still not obvious to practice abs every day

The lack of obvious abdominal muscles is usually related to high body fat percentage, improper training methods, inadequate dietary control, genetic factors, and insufficient recovery. Abdominal muscle manifestation requires a decrease in body fat percentage to a lower level, accompanied by scientific training and nutritional management.

1. High body fat percentage

The main reason why abdominal muscles are covered by subcutaneous fat is invisible. Male body fat percentage needs to be reduced to below 15%, and female body fat percentage needs to be reduced to below 20% in order to clearly show abdominal muscles. Simply training the abdominal muscles cannot achieve local weight loss, and it is necessary to reduce overall body fat through aerobic exercise and whole-body strength training. High intensity interval training, swimming, jogging, etc. can help accelerate fat burning.

2. Improper training methods

Repeating a single abdominal roll is difficult to fully stimulate the rectus abdominis, transverse abdominis, and oblique abdominis muscles. Composite movements such as suspended leg lifting, plank support, and Russian rotation should be included. Training should be done 3-4 times a week, 15-20 times per group, for 3-4 sets. During training, pay attention to the quality of muscle contractions rather than the frequency, and avoid compensatory force in the neck.

3. Insufficient dietary control

A high sugar and high-fat diet can counteract the training effect. Daily calorie intake should be slightly lower than consumption, and protein intake should reach 1.6-2 grams per kilogram of body weight. Priority should be given to high-quality proteins such as chicken breast, fish meat, and egg whites. Control the intake of refined carbohydrates and increase vegetables rich in dietary fiber such as broccoli and spinach.

4. Genetic factors influence

The morphology and symmetry of abdominal muscles are determined by genes, and differences in tendon distribution can lead to different block like effects. Some people may exhibit irregular abdominal muscle lines even if their body fat is extremely low. It can be improved by focusing on training weak areas, but it cannot change the basic anatomical structure.

5. Insufficient recovery

Muscles should grow and repair during rest, and 7-8 hours of sleep should be ensured every day. supplementing with whey protein and bananas after training can help repair muscle fibers. The training interval for the same muscle group should be at least 48 hours. Overtraining can lead to an increase in cortisol and hinder fat breakdown.

It is recommended to adopt a systemic weight loss strategy combined with targeted abdominal muscle training, and regularly monitor data changes using a body fat scale. Adopt a high protein, low-carbon water diet and avoid alcohol and sugary drinks. Maintain a regular schedule and sufficient sleep to give muscles ample time to recover. If the body fat has reached the standard but the abdominal muscles are still not obvious, you can try vacuum abdominal training to strengthen the transverse abdominal muscles. Recording training logs and adjusting plans usually requires 3-6 months of continuous effort to achieve significant results.