You’ve always heard the expression that abs are made in the kitchen, which contains a lot of validity. Before you try to get a shredded six pack, you need to consider how it is done, from a scientific perspective. First, everybody has some six pack, but the degree of our abdominal definition and six-pack consistency depends on only a few main variables:
- Body fat levels: the average amount of body fat you have. And most of you, this is too big to show your six-packs. And if you’ve got the best set of abs in the world, if your body’s fat is too big, you’ll never see it.
- Abdominal muscle mass: if you are slim enough, extra abs work and abs muscle mass will enhance abs definition and thickness.
- Abdominal shape and genetics: Certain individuals are only fortunate to get good six-packs. They store significantly less body fat around the abs and could even have better abs biology, making them a six-pack worth a cover model.
- Body fat accumulation and stubborn fat areas: Some people can store excess fat in the stomach, which means they need to die extra hard to get very lean to minimize stubborn fat around the stomach.
Abs Exercise vs Other Exercises
If you want a better six pack, it is suggested that one must minimize abs exercises. Although this can seem counter-intuitive and weird, it makes common sense if you realize that the main limiting factor is overall body weight, not the abdominal muscles. As mentioned, you’ve probably already had a lot of abs waiting for you, so we need to shed body fat as quickly and effectively as possible. Unfortunately, since the core is a smaller muscle group, it is not effective at burning body fat, particularly relative to other types of exercise such as Metabolic Strength Training and High-Intensity Interval Training (HIIT). Depending on these two forms for 80 percent of your fitness regimen/time, you will lose weight 2-3 times faster than just performing many-core/abs exercises.
By concentrating on these two forms for 80 percent of your exercise regime/time, you will burn fat 2-3 times faster than just doing lots of core/abs workouts. This will accelerate the speed at which you achieve the body fat thresholds mentioned above and expose your six-packs. Once you’re getting very slim and close to the body fat stage, you can add to any real core/abs specific work if you like. Intense strength exercise and HIIT are also many superiors. It consumes more calories within the workout and even improves your metabolism for up to 48 hours after the workout, ensuring you’ll lose weight far quicker and start losing fat right after you leave the gym. If you enjoy abs training or want to exercise your core for other health/biomechanical benefits, that’s great, but I’d limit that to just 10-15 minutes at the end of your key workouts.
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Food for the Six Pack
If our key aim is to decrease total body fat levels, the diet can play a vital role. There are a few main variables that we need to master when it comes to a well-designed weight loss diet strategy. Here’s an overview of:
- Protein: Protein is the secret to fat reduction; evidence suggests that it will double weight loss while still preserving the hard-earned muscle.
- Net calories: total body consumption or calorie consumption is indeed essential. In the end, you need to eat fewer calories than your body requires, because it’s forced to burn accumulated body fat. As a thumb rule, I suggest reaching about 11 – 12 calories per 1 lb of bodyweight for accelerated weight loss. For a 200 lb human, this will be around 2200 – 2400 calories a day.
- Fiber: Added fiber will increase weight loss, enhance the health of your intestinal bacteria, alleviate food cravings and help you burn your stomach fat. Look for about 30g of fiber per day from whole food sources such as fruit, whole grains, vegetables, nuts, and beans/legumes.
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