Scientific Principles to Achieving 6pack abs
We all have one. The rectus abdominis commonly known as
abdominals or abs, is the 6pack shaped muscle that
flexes our trunk at the hip.
The only problem is in men the human body likes to
deposit the majority of its fat stores right on top of the
abdominals. Instead of
seeing sexy 6pack abs, you see what resembles more like a beer keg.
Remember your skin is only about 1mm thick, so if you pinch the
skin around your mid section and it is larger than 2mm the excess is
fat. It is called subcutaneous (under skin) fat.
Don't panic! Nobody has zero fat.
You are aiming for
a certain body fat percentage. The body fat percentage which
you can see 6pack abs will vary depending on a number of factors
including age, genetics and muscle mass. It is generally
anywhere from 8-12% body fat where you will see 6pack abs.
There is no number of crunches you could do to get 6pack abs if
your body fat percentage is high. This is called spot
reduction and it is one of the biggest
6pack Abs myths.
Instead of using misinformation, it is best to take a simple
scientific approach to determine the best way to get 6pack abs.
What some people may consider as the great mystery of 6pack abs is
easily understood if broken down into a few scientific steps.
Before You can go on Your 6pack Quest You Have to Know a Basic
Scientific Law!
The 1st law of thermodynamics or more generally the law of
conservation of energy is simply explained for your sake as calories
in versus calories out. If you consume more calories than you
burn you will gain weight. If you burn more calories than you
consume you will lose weight. There is no way to get around
this.
What does this mean? You have to either eat less or
exercise more. A combination of both is optimal. Your
diet can be changed in numerous ways if you are trying to get 6pack
abs. "Eating less by eating more often," is a tip that most
Americans will find useful. Eating 5-6 small meals per day
will keep your body's digestive system running smoothly and
will result in a high metabolism. Drinking water is
also crucially important. Your body functions better when
properly hydrated so make sure to drink the recommended 8 cups per
day or more.
Carbohydrates (carbs) have been demonized in the last 10 years
but this is another fitness myth. Carbs are your body's main
source of energy for intense exercise and your brain. Intense exercise is
needed to get 6pack abs. Fat is what you should avoid!
Each gram of fat has over twice the calories of a gram of
carbohydrates or protein. Eating less fat usually means you
will eat less calories. Also fat is most easily converted to
body fat whereas protein and carbohydrate take more energy to
digest. You do need some fat in your diet, called essential
fatty acids, but you can get enough from an Essential Fatty Acid (EFA)
pill.
For 6pack abs, it is best to eat a diet rich in fruits and
vegetables because they are satiating (fill you up) and contain
water and nutrients which help you control your appetite. And
lean (low fat) protein that will help you maintain your
muscle mass and keep you satiated.
The Second Step of Obtaining 6pack Abs is NOT Abdominal
Exercises!
It is increasing your metabolism. You metabolism is how
many calories your body burns per day. The best way to
increase your metabolism is to exercise, specifically weight
training.
Weight training is the most effective way to elevate your
metabolism. I'm not talking about abdominal machines at the
gym or crunches. When you perform full body weight training
using large muscle groups you will not only burn some calories
during your training but continue to burn calories after your
training session.
Large muscle groups include you legs, chest and back. It is
best to focus on multi-joint movements such as squats, bench
presses, and rows which use the most muscle mass. Make the
most out of your time.
Weight Training Maintains & Builds Your Muscle Mass,
Cardiovascular Training Burns Excess Calories!
After you have a solid weight training program, the next step is
to begin an intense cardio
program. The higher your heart rate gets during cardio, the
more intense your exercise is. The mode of activity is up to you. You can run,
bike, jump, wrestle, box, or use the elliptical trainer at your gym.
Just make sure you can perform at least 20 minutes and preferably no
longer than 45 or 60 minutes of cardio up to 6 times per week to
achieve 6pack abs.
Performing cardio for too long (over 60 min) can cause you to use
your own muscle mass as energy (marathon runner in picture).
Having a carbohydrate and protein mixture after your training sessions can also eliminate the possibility of using your own muscle
for fuel and slowing down your metabolism. A regular powerbar is a perfect example.
Last but Not Least, to achieve 6pack Abs You Need to Perform
Core and Abdominal Exercises!
You must know the difference between core and abdominal
exercises in order to achieve your 6pack abs. Core exercises
involve stabilization while abdominal exercises involve
flexing forward at the hip. An example of a core exercise is
the plank (picture)
Your obliques also come into play. The obliques are the
muscles on your sides which rotate your body from side to side as
well as stabilize your core. When your obliques are trained
properly they can help flatten your abdominal region.
Using multiple exercises, varying angles, reps, sets and
resistance to get the most out of your abdominal workouts.
Always perform the exercises with proper form and don't overdo it.
Spend no longer than 15 minutes a day working on abdominal and core exercises
if you have a lot of fat covering your abdominals. Focus
on the previously mentioned intense cardio and weight training to
burn your fat away over time. Stay disciplined and soon you will
have 6pack abs and you will be done with your 6pack quest.
I hope you've enjoyed 6pack Abs Science.
If you would like a finely detailed specific plan to complete
your
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