Fitness360

Cannabis

Medical Cannabis: Benefits, Safety and Importance

The use of medicinal Cannabis has attracted increasing interest in recent years due to its potential therapeutic benefits. Based on scientific evidence, this ancient plant has shown effectiveness in treating several medical conditions, providing a new perspective for doctors and patients.

I analyze the benefits of medicinal Cannabis, its safety and the importance of adequate medical monitoring to ensure a safe and effective approach.

The use of medicinal cannabis is vast and covers a variety of health conditions. The chemical substance responsible for these effects is cannabidiol (CBD), one of the compounds found in the plant.

Studies show that CBD has analgesic, anti-inflammatory, neuroprotective and anticonvulsant properties. Furthermore, tetrahydrocannabinol (THC), another compound present in Cannabis, has anti-inflammatory and muscle relaxing properties and may be useful in certain cases.

Furthermore, when a patient is prescribed a product with all the chemical components of the plant –full spectrum– such as terpenes, flavonoids, CBD and THC; it benefits from the synergistic effect of these phytocannabinoids, which is known as the entourage effect. This action can enhance the effect of one or another component that is interacting (entourage effect or entourage effect).


Patients treated with full spectrum products also report fewer side effects when using extracts rich in CBD, as well as other phytocomplexes, such as terpenes and flavonoids, present in cannabis and with pharmacological value evidenced by studies.

Safety in the use of medical cannabis is an important concern for both doctors and patients. It is essential that doctors educate their patients on the importance of purchasing quality products, obtained from reliable sources and that comply with established regulations, with pharmaceutical grade. Furthermore, the correct dosage and method of administration are crucial aspects to ensure the safety and effectiveness of the treatment.

For patients to feel safe with medical cannabis-based treatment, it is essential that doctors provide clear information based on scientific evidence.

Explaining the mechanisms of action of Cannabis in the body, possible side effects and drug interactions is essential to building a relationship of trust between doctor and patient.

When it comes to the use of medicinal cannabis for anxiety, depression and insomnia, there is promising evidence. Studies have shown that CBD can help reduce anxiety and improve mood, while THC can have relaxing effects and aid in inducing sleep.

![1200px-Cannabis_sativa_Koehler_drawing.jpg](https://m.stacker.news/8935)

Fitness

The end of the year is approaching and with it many people are eager to enjoy the sun and OUTDOOR ACTIVITIES.

See some exercises and sports to practice in SUMMER:



1. Beach Walks 🚶‍♀️🏖️

The beaches become a perfect setting for hiking.

The sand provides additional resistance, toning your leg muscles, while the sea breeze offers a pick-me-up.

Walking on the beach not only burns calories, but it's also relaxing and a great way to connect with nature.



2. Water Sports 🏄‍♂️🚣‍♀️

Take advantage of the refreshing waters of summer to engage in water sports.

Swimming, surfing, stand-up paddleboarding and kayaking are excellent options for working on balance, strengthening the core and providing fun.



3. Outdoor Cycling 🚴‍♀️🌳

Summer is the ideal season for cycling outdoors.

Whether on mountain trails, seaside cycle paths or simply exploring the city by bike, cycling is an effective way to improve cardiovascular health and enjoy sunny landscapes.



4. Beach and Recreation Games 🏐🤸‍♂️

Playing beach volleyball, racquetball, or simply doing recreational activities like frisbee are fun ways to exercise while enjoying the sun.

These games promote teamwork, coordination and are great options for bringing friends and family together.



5. Skateboard or Longboard 🛹🌇

Cruise along seaside bike paths or local parks with a skateboard or longboard.

In addition to being a great way to get around, these sports develop balance, coordination and offer an extra dose of fun.

Remember to wear protective equipment, such as a helmet and knee pads.



6. Beach Tennis 🎾🏖️

Beach tennis is a perfect fusion between traditional tennis and beach volleyball.

Played on the sand, this sport challenges your agility, endurance and coordination skills.

Gather friends for a lively game and enjoy the relaxed beach atmosphere.



7. Slackline 🤸‍♂️🌳

Experience the balance and concentration of slacklining.

This sport, played on a ribbon stretched between two fixed points, works not only your physique, but also your mind.

Furthermore, it is an activity that can be carried out in parks, beaches or even in your own backyard.



8. Outdoor Classes 🧘‍♀️🌞

Many communities offer yoga, Pilates, and other outdoor exercise classes during the summer.

Take the opportunity to participate in these activities in parks or on lawns.

In addition to the physical benefits, you will have the opportunity to socialize and enjoy the environment around you.



Remember to use sunscreen, stay hydrated and avoid intense exercise during the hottest hours of the day.

This way, you can make the most of the hottest season of the year, staying ACTIVE and HEALTHY.

![GBzkVP7XUAAvuyd.jpeg](https://m.stacker.news/8933)

ENJOY SUMMER with PHYSICAL ACTIVITY

If you eat breakfast early and are going to train soon, your pre-workout was the last meal of the day before.

Because the nutrients from the other are not yet in your body.

Plan accordingly.

![GBaOSyNXAAEgKH-.png](https://m.stacker.news/8885)

Your pre-workout meal is the last one you managed to digest before training.

health

Green Tea
Hibiscus tea
Chamomile Tea
Ginger tea
Yerba Mate Tea
Cinnamon tea
Fruit Peel Tea
See the BENEFITS of each of them:
In addition to being a tasty drink, TEA offers several health BENEFITS.
We list some popular types of tea and their POSITIVE IMPACTS for both the BODY and your WELL-BEING.


1️⃣ Green Tea: It has powerful antioxidants, which help protect against cellular damage. It also contains CAFFEINE, which provides ENERGY and DISPOSITION. Furthermore, green tea has THERMOGENIC properties, which can speed up metabolism and help burn fat.

2️⃣ Hibiscus Tea: In addition to being DIURETIC, it is rich in antioxidants and flavonoids that help fight oxidative stress and inflammation in the body, helping with the WEIGHT LOSS process. It is also an ally in MUSCLE RECOVERY, helping to reduce post-workout inflammation.

3️⃣ Chamomile Tea: It has calming and relaxing properties, helping to relieve STRESS and ANXIETY and improving the quality of SLEEP. This is great for those who practice physical activity, as adequate rest is essential for PERFORMANCE and muscle recovery.

4️⃣ Ginger Tea: Has anti-inflammatory and antioxidant properties. Helps reduce MUSCLE PAIN and RELIEVE possible inflammation resulting from exercise. Furthermore, it stimulates blood circulation, beneficial for WARMING up your muscles before a workout.

5️⃣ Yerba Mate Tea: It has a CAFFEINE content similar to coffee. It also contains antioxidants that can help protect cells from damage. In addition, yerba mate provides ENERGY stimulation, helping to improve PERFORMANCE during exercise.

6⃣ Cinnamon Tea: Known for its sweet and aromatic flavor. It can help regulate blood sugar levels, promoting STABILITY in ENERGY levels during training. It also has anti-inflammatory and antioxidant properties, which help with MUSCLE RECOVERY.

7⃣ Fruit Peel Tea: Full of VITAMINS and antioxidants. These teas are naturally sweet and can be a healthy alternative to satisfy your desire for something sweeter. Furthermore, fruit peels contain FIBERS that support GUT HEALTH.


Remember, these are just a few TEA options and their associated BENEFITS. The world of teas is vast and diverse, with a multitude of flavors and properties to explore.

![GBcDSKKXUAARUrm.jpeg](https://m.stacker.news/8259)

BEST TEAS for your HEALTH

Variations that STRENGTHEN the entire belly muscles and help DEFINE the region.

Do it at least 3x a week for best results!

Good training! 👊

COMPLETE ABDOMINALS TRAINING 🦾

The training is the same and must be intense in both cases.

You need to have a good amount of muscle to show it and little fat to hide it.

What determines your fat percentage is basically your diet.

![GATH5uYWYAAslCf.png](https://m.stacker.news/7853)

There is no training to grow and training to define.

30 minutes of training every day is better than 4 hours once a week.

It's better to read 5 pages a day than 30 pages once a month.

1 hour of focused study every day is better than 8 hours once a week.

![GATD-unXkAAu1B2.png](https://m.stacker.news/7810)

Consistency always wins.

No one will diet for you.

Nobody will train for you.

No one is going to do cardio for you.

You are solely responsible for your results.

- Always take photos in the same place and with the same light
- Write down your loads and repetitions in all workouts
- Take body measurements with a measuring tape
- Weight on the scale when fasting

Altogether, they are great tools.



![GA2-Y3mWcAAk32_.png](https://m.stacker.news/7798)

Some ways to record your physical progress:

![GAXNpHWW0AAM4-C.png](https://m.stacker.news/7712)

This week a friend arrived saying he was injured in training.

He had pain in his shoulder joint and forearm.

This set off a red flag, so I asked him how his exercise routine was going.


To absolutely no one's surprise, he did an obscene amount of exercise a day.

To the point of spending more than 3 hours at the gym with little or no rest between sets.

His enthusiasm and desire to evolve are admirable, but it shows impatience


Nothing worthwhile in life is built overnight.

Doing an absurd amount of exercise will not make your muscle grow more or faster,

On the contrary, it will disrupt your life to the point of making you regress.

"But how to identify Overtraining?


Luckily, your body knows you're in danger and starts sending you signals.

But if you don't know his language, or aren't paying attention, it won't help.

Some of the symptoms are:

1) Frequent injuries

It's normal to get injured from time to time


The tendency is that with time training you gain experience to understand your body.

When a little pain is bothering you and it's time to stop.

Or learn which exercises or positions are most comfortable.


But if you're injured all the time, going from one injury to the next,

Or worse, accumulating injuries one after another,

It could be a sign that your body is failing to recover.


2) Drop in immunity

I know people who get a cold every 15 days and think it's normal.

There are a lot of factors that can weaken your immune system, so it's not necessarily overtraining.

But it's worth paying attention, especially if you have more than one symptom.


Getting sick is something rare in the life of a healthy person.

The fact that people around you are constantly suffering from colds and flu doesn't make it normal,

It just means that their lifestyle is leaving them fragile.


3) Drop in income

The tendency over time is for your strength to increase and for you to be able to progress with the loads.

There are days when this won't happen, it's normal for us to be a little weaker at times.

But if you're losing strength over time

This is a sign that something is wrong.

Whether due to local muscle fatigue or nervous system fatigue.

That's why it's important to write down the loads and repetitions and take stock from time to time.

To check your progress


4) Delayed muscle soreness

Having sore muscles after training is normal.

This does not mean that you will grow more or less,

But when this pain lasts too long,

It means your body is not recovering properly.

They are more severe for beginners, but once you have some experience, it becomes a one-off.

I feel uncomfortable two or three days after training.

If your pain is constant, lasting more than a week, be careful.

"Okay, but how do I solve Overtraining?"

First keep in mind that overtraining is not as common as you might think.

Most people are actually undertraining,

Training far below one's own capacity


But if you have identified one or more signs, there are some strategies:

1) Absolute rest

If you are sure you are overtraining,

The best immediate solution is to take at least a week off.


Doing as little effort as possible so your body has time to recover.

But keep in mind that the return must be gradual, do not return with 100% intensity,

Try starting with 60 or 70% of loads and increasing over time



2) Active rest

Instead of stopping altogether, you can greatly reduce the intensity of your training.

Use 50% of the loads for a week or two until symptoms reduce

And then gradually return to normal weight



3) Diet and sleep

Your recovery depends equally on these two factors.

Sometimes it's not even your training that's too intense,

But your rest and nutrition are deficient,

And they don't give you the support to recover properly.

Sleep at least 7 hours a night, without interruptions and always at the same time.

Sleep is better at night, in a dark environment and at low temperatures.

As for your diet, make sure you are getting a good amount of protein.


In general 2g per kg of weight.

Most people overestimate how much protein they eat.

Make it a habit to weigh your meals.

Increase your calories a little, during this recovery period your body will need more energy.


Finally, make sure you are ingesting good amounts of vitamins and minerals,

Whether through fruits, vegetables and vegetables,

Or dietary supplements.

Always prefer natural to industrialized.


And drink 50ml of water per kg of weight.

An 80 kg person should drink 4 liters of water per day.

"But it's a lot, I'm not a camel!"

Exactly, the camel can store water and go for long periods without drinking,

You need to replace this water constantly


Even if you think it's a lot, it's quite possible that this is one of the main causes of your symptoms.

And many others related to dehydration that I didn’t mention here.

Keep a bottle nearby and monitor the daily amount.

Whether on paper or with an app.




Thanks for reading!

How to identify and resolve Overtraining:

The biggest motivation for training is progress.

But visual progress is slow, you won't transform your body overnight.

On the other hand, your strength has a great capacity to progress.

Realizing that you are getting stronger is excellent fuel.

![GATGPlbWoAAYIwX.png](https://m.stacker.news/7696)

The biggest motivation for training is progress.

You don't eat enough protein.

This causes:

- Loss of muscle mass
- Decrease in testosterone
- Weakness and fatigue
- Immune deficiency

✅ Learn how to beat your daily proteins in a practical and easy way

![FsOtaNfX0AIwKkO.jpeg](https://m.stacker.news/7672)


If your body were a building, proteins would be the bricks.

So understand that without it, you cannot stand.

And if you want to build a good physique, you need them more than ever.

But 90% of people do not consume the necessary amount of protein


So straight to the point:

➡️ How do I find out how much protein I need to eat per day?

✅ 2 grams of protein per kilogram of weight.

If you weigh 80kg, you need 160g of protein.
If you weigh 60kg, you need 120g.

Easy, right?

Not so much.


This is the amount of protein, not the weight of the protein-containing food (such as meat, chicken, eggs).

For example:

On average, 100g of chicken contains 25g of protein

To get 100g of protein with just chicken, you would need to eat 400g of chicken.

If you are familiar with the weight of food, you may have noticed the situation has gotten a little complicated.

400g of chicken is almost half of the 1kg tray sold at the supermarket.

And it will only be enough per day if you weigh 50kg or less.


A 100kg person would need to eat 800g (almost 1kg) of chicken!

But don't despair:

There are several ways to make this task easy (And it doesn't have to be all chicken 🤣)

I'll use Jack as an example 🙋‍♂️, who weighs 75kg and needs to ingest 150g of protein per day.


1) PROTEIN IN EVERY MEAL

If Jack 🙋‍♂️ only wants to eat chicken, he would need 600g (150g of protein) per day.

This is a lot for one meal, but if divided into 3 200g meals it becomes much easier.

And you're obviously not just going to eat chicken.


The amount of meals needs to be adapted to your routine,

But don't let this become a barrier.

Distribute your protein sources evenly across all meals to make them easier to eat.

And obviously, diversify your foods so you don't get sick.


2) EGG WHITES

After spending years spending money on whey protein, I discovered this source of protein that is cheaper.

➡️ But why not the whole egg?

Egg yolk also has protein, but contains a lot of fat.

Make no mistake, it is not harmful to your health.

But fat brings a lot of calories. If you're trying to lose weight, it's a good idea to avoid.

One large egg white (about 33 grams) contains 3.6 grams of protein.

I eat 10 for breakfast, which already gives me 36g (more protein than in 100g of chicken).

"But 10 is a lot"

I mix it with banana, oats and cinnamon.

As the egg white has almost no flavor, it is sweet like porridge.

Furthermore, there are several videos on the internet teaching how to make great recipes with egg whites.

Invest some time looking for one that you like, remember that a diet, in addition to being healthy and nutritious,

It needs to be tasty and sustainable in the long term.


There is no point in following a diet and quitting after a week. You need to enjoy the process.

Remembering that if you already have a low fat percentage and/or are more concerned about growing,

You can use the whole egg (approximately 6g of protein)


But know that fat is very satiating, it will be difficult to eat large quantities.

3) WHEY PROTEIN
The truth is that it is an efficient way to beat proteins with ease.

All you need

It's water (or milk if you don't mind the extra calories).

It is easy to ingest, can be taken at any time and easily transported in a bottle or shaker.

It's a great option for those who spend the whole day outside, or for those who have difficulty with food.

You are fully capable of balancing proteins with solid foods, especially using these tips. First you need a food scale.

This is non-negotiable, stop being lazy and buy one. It's cheap and it's an investment in you.

Then download a nutrient counting app (I use Fat Secret, but it can be any one you prefer)

To know the nutritional value of each food per serving.


So add foods with a view to meeting your daily amount of protein.

I recommend doing this with what you already eat, so you know both the proteins and the calories.

Adjust until you have enough protein (2g per kg) and then adjust the calories

More or less depending on your objective:

- More if you want to increase muscle mass (a little fat will come with it, there's no way around it)

- For less if you want to lose fat (you'll lose a little muscle too, that's life)

Don't make sudden changes,

Maximum 500 calories.

Make periodic adjustments, as your weight will change, to the amount of daily protein and calories.

And adjust every 2~4 weeks according to your results.

Be patient, don't make sudden changes, your body needs time to adapt.

As these are just the macro nutrients, I advise you to also buy a multivitamin if you think your diet is not rich enough.

They are usually cheap, but choose a good brand so you don't buy flour.

As for food, choose the ones you prefer.


Chicken and eggs are rich in protein, but you might like meat and fish more.

The source doesn't really matter as long as it's clean, healthy food.

(No beating protein with fast food)


Share with that friend of yours who is lost on this subject, help reach more people.

And have a good meal

You don't eat enough protein.

- Intermittent fasting
- Ketogenic diet
- Full Body Workouts

These are strategies that can help according to your needs.

But many gurus are making money selling lies.

What works is the basics done well.

![GATJSXsWwAACL48.png](https://m.stacker.news/7663)

There is no miracle to gain muscle:

- Strength exercises
- Get some sun
- Reduce body fat percentage

All of these influence your hormonal balance.

Taking care of your body is also taking care of your mind, don't neglect either of them.



![GATHsODW0AAk9t4.png](https://m.stacker.news/7632)

Tricks to improve your mental health:

![F7cyHsrW4AAbly6.png](https://m.stacker.news/7565)

1. Create a system that works for you. Decide when and where you will train. Look at your location and ask, "When am I most likely to be successful?" In the morning. At night. Lunches. What is better. Work with your schedule, not against it.

2. Stop trusting the request and start trusting the discipline. Not always trained competence. But the truth is that no one has. Motivation gets us started, but it always ends. Never depend on her.

3. Choose a strength training program. Does not matter which. It's easy to glide too much. But the truth is that they all work. You just need to focus on one of them.

4. Focus on compound lifts:

- Squat
- Deadlift
- Flat + inclined bench
- Bench press
- Surveys

80% of your results will come from these exercises.

5. Treine tudo.

Sim, isto significa que não evite as pernas.

E acredita em mim, as mulheres gostam tanto de pernas como de bíceps.

Orgulhe-se de construir tudo, não apenas o que está à mostra.

6. Change of identity.

The goal is not to get muscular, it is to become an athlete.

When we think of ourselves as such, we do not depend on motivation.

You know how to act because you know who you are.

When in doubt, just ask: "What would an athlete do?"


7. Never fail twice.

You're not perfect. You will miss training.

Most people beat themselves up about this, but accept that you will miss a session here and there.

Failing two creates a pattern. Make it a rule to never miss twice.



Men, if you want to have a good physique, read this

Can beer be part of a healthy lifestyle? We think so! Here are low-carb, low-cal beers that are anything but lightweights.

Low-carb, Low-cal Healthiest Beers

1. Dogfish Head Slightly Mighty

![R.jpeg](https://m.stacker.news/7560)

Style: IPA

Dogfish Head said it dug deep into its culinary roots to uncover the ingredient that makes Slightly Mighty possible. Monk fruit is sweeter than sugar by ounce and contains no calories. Using the fruit, the brewery was able to reduce the amount of malt in the brewing process. According to Dogfish Head, “the monk fruit essentially acts as the beer’s skeleton, on which mighty hop muscle and flavor can be built.” The result is a hazy IPA with notes of pineapple, coconut, mango, and citrus.

ABV: 3.5%

Calories: 95

Carbs: 3.6g


2. Heineken Silver

Style: Lager

Heineken, the brewer of America’s favorite green-bottled import, has just released a light beer “brewed specifically for the American palate.” The beer is brewed using an ice-cold lagering process—to be exact, -1°C —for an “extra-refreshing taste.”

ABV: 4.0%

Calories: 95

Carbs: 3.2g


3. New Holland Brewing Company Lightpoint and Lightpoint Peak

Style: Ale

New Holland has a tag-teaming line of light ales to get you through the entire year. Available March through August, Lightpoint is a functional white ale brewed with coconut water, raw honey, and orange peel. You can find Lightpoint Peak on shelves from September to February. It has a similar recipe, but with the addition of winter spice for more heft in the colder months.

ABV: 3.7%

Calories: 86

Carbs: 2.3g



4. Lagunitas Brewing Company DayTime

Style: IPA

DayTime from Lagunitas has “less carbs than a banana and it's easier to peel.” The crisp, hop-forward session IPA is terrific for day or night. It’s also “perfect for when there’s still work to do—or work to avoid.”

ABV: 4.0%

Calories: 98

Carbs: 3g



5. Firestone Walker Brewing Company Mind Haze Light

Style: IPA

Mind Haze Light is bursting with tropical hop flavors alongside a hint of citrus. Firestone Walker sums up the advantages of this beer accordingly: “All the haze. Half the calories.” “This is the kind of beer I love to drink when I want all the goodness of a hazy IPA with nothing to weigh me down,” says brewmaster Matt Brynildson.

ABV: 4.0%


6. Spoetzl Brewery Shiner Ruby Redbird

Style: Lager

Spoetzl’s entry to the low-carb, low-cal beer category is this fruit-infused lager. The Shiner, TX, brewery says that opening a Ruby Redbird “is like slicing into a ripe Texas ruby red grapefruit.” Brewed with real grapefruit, that citrus is accentuated with a kick of ginger for a tart, delicious lager.

ABV: 4.0%

Calories: 95

Carbs: 3.1g


7. Kona Brewing Co. Light Blonde Ale

Style: Ale

From Hawaii comes Kona’s Light Blonde Ale. The brewery says this beer celebrates a different kind of “golden light,” as it's brewed with mango. If you need some visualization with your beer, Kona claims Light Blonde Ale is as refreshing as when “the day is winding down, the sun’s still warm, and friends gather near rocky Kailua Pier.”

ABV: 4.2%

Calories: 99

Carbs: 4g


8. Omission Brewing Ultimate Wheat Ale

Style: Ale

The focus of Omission, since opening in 2012, has been brewing gluten-reduced beers. That expertise can be found in the brewery’s Ultimate Wheat Ale, a hazy ale with flavors of citrus and fruit.

ABV: 4.0%

Calories: 95

Carbs: 2.3g


9. Blue Moon LightSky Citrus Wheat and Tropical Wheat

Style: Wheat

It's fitting that while the ever-popular Blue Moon Belgian White is brewed with Valencia orange peel, the brewery's LightSky Citrus Wheat opts for tangerine peels. A lighter ingredient for a lighter beer. For a slightly warmer taste, LightSky Tropical Wheat adds some pineapple to the orange peel.  

ABV: 4.0%

Calories: 95

Carbs: 6g



10. Karbach Brewing Company Love Street Light


Style: Lager

Love Street Light is a lower-ABV cousin to Karbach’s Love Street Blonde. The Houston brewery says that the lower calorie count of this lager will “keep you light on your feet well into the night.”

ABV: 4.2%

Calories: 96

Carbs: 3g

Calories: 100

Carbs: 5g

10 Healthiest Beers to Crack Open in 2024.

deleted by author

Follow these 4 simple rules on how to work your lower abs. Don't get stuck with a 4 pack abs, instead work on getting the full washboard. But if your lower abs isn't ready yet, chances are it's because of one area and one area only:

We understand. For whatever reason, it always seems like the hardest part to lean out is that abdominal area just below the belly button.

But you can’t complete the six-pack and get that abdominal V-line by using the same exercises as before or just cranking up your cardio.

How to Work Your Lower Abs?
You need a different approach. Follow these 4 simple rules and you'll get your lower abs to show just in time for a beach season six-pack.

1. Drop Your Calorie Intake By 500

You’ll never see your lower abs if you’re carrying too much body fat. Your mid-section will always be hidden behind a layer of fat, regardless of how many core exercises you do. To truly get that V-line to show, you need to get lean.

The best way to drop fat is to create a caloric deficit: eat fewer calories than you burn per day. Use a food journal for just a few days to track exactly how many calories you’re consuming.

Then, reduce your caloric intake by 500 calories per day—that should be enough to boost your fat loss and melt the fat around your mid-section (and everywhere else, too). Every two to three weeks, measure your body fat to make sure you’re moving in the right direction.


2. Boost Your Testosterone With Heavy, Compound Exercises

![perna-agachamento.jpg](https://m.stacker.news/7500)


Research suggests that a disproportionate amount of body fat around your lower abdomen could be related to low testosterone levels.

But to boost your body’s natural testosterone production, bicep curls and calf raises won’t cut it; you need heavy, total-body lifts to stimulate a lot of muscle growth and unleash a massive hormonal response.

Heavy strength exercises also speed up your fat loss, which will reveal your lower abs faster.

Fill your workout with lots of heavy squats, deadlifts, lunges, barbell presses (bench or military), and heavy rows.

Target between 4 – 8 repetitions for 3 – 5 sets and go as heavy as you can while using flawless form.


3. Limit Your Carbs To Workout Days Only

![Carbs.png](https://m.stacker.news/7502)

Starchy carbohydrates like rice and potatoes can actually be great when leaning out—if you eat them at the right times, that is. By saving your carbs for the days you hammer your muscles with heavy, complex exercises, you’ll ensure that your body is using that energy specifically for recovery and muscle growth.

Completely eliminating carbs from your diet, however, will work against you. Carbs give you the fuel you need to build muscle, melt fat, and target your abs; without them, your performance in the gym will suffer.


4. Do The Right Core Exercises

![Do The Right Core Exercises.png](https://m.stacker.news/7504)


To get serious definition at your lower abs, you still need direct ab exercises. But not every core exercise emphasizes your lower abs—some focus on your obliques while others isolate just the top part.



How to Get Your Lower Abs to Show.

Welcome to Fitness360! Dive into a comprehensive universe of tips, guidance, and motivation to elevate your fitness journey. Explore a realm of exercises, balanced nutrition, and healthy habits aimed at achieving your goals holistically. 💪🏋️‍♂️