6 Tips for 6-Pack Abs
No matter if you are a teen trying to get into shape or a grown woman returning to the world of fitness, a harder and flatter stomach is the final goal for many a person. Because of this, this topic is covered in plenty of fitness myths and is especially susceptible to fancy machines and ideas that claim to give a rock hard 6-pack in weeks, yet do absolutely nothing. This article does not claim to give "rock hard abs" in a week, but instead serves to try to change the views some people have gotten from watching too many infomercials at 2AM.
You Can't Spot-Reduce
This means that you can't burn fat only from a specific spot on your body. All the sit-ups in the world will not burn the fat on your gut. Bodyfat is lost from all over your body and is caused by a caloric deficit, not from activating a certain muscle group.
Cardio is Crucial
The key to getting a 6-pack is not in building up the abdominals, but in burning the fat that is covering them. The way to achieve this is is to have a caloric deficit, which can be achieved by both taking in less calories and using up more calories. A form of cardio that is very effective for burning fat and boosting your metabolism is HIIT. HIIT is exercising in short bursts of intense cardio followed by a short cooldown. An example of a session would be a 30 second run, followed by a 30 second jog, followed by another sprint, and so on for 4 to 15 minutes depending on the fitness of person.
Abs are made in the kitchen
This is the least complex and yet the most difficult aspect in getting a 6-pack. The key to getting a 6-pack is to cut down on food and lose bodyfat. Here are some easily applicable tips:
- Stop drinking soda and start to drink only water. It can make a huge difference.
- Eat 5-6 small meals a day. This helps boost your metabolism and keeps your appetite in check.
- Try to find your calorie maintenance level and gradually decrease 100-200 calories per week until your are shedding about 1-2 pounds a week.
Ab Exercises Won't Cut It
First to burst the myth that the more core exercises you do the more slender look you will have. Abdominal muscles are no different than the rest of your muscles and should be treated as so. Core exercises will firm your abdominal muscles but will in no way cut through your belly fat and give you the 6-pack you desire. Use the tip above, eat clean and get lean. Use core exercises to make your core more firm and strong. This will give you your desired look.
Have Variance
Have a variety! Just like your workout program and exercises, vary the difficulty, intensity, and muscle activation for your core exercises. Most people get caught in the trap of doing the same things over and over which no longer yields the results they first had. Put some variance into your core routines and reap the most benefits from a balanced program.
Don't Give Up
While achievingyour goal of a 6-pack may not be as painless and easy as infomercials may have you think, it is still a very realistic goal even for a beginner. It may sound cliche, but all it takes hard work and determination. Respect your body as one functional unit and build it accordingly. Focus on losing body fat and strengthening and stabilizing the proper muscles in your core and the results will come!
"A 1-hour workout is only 4% of your day. No excuses." - unkown