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Tue, 13 Nov 2012 11:50:26 +0000en-UShourly1http://wordpress.org/?v=3.4.2The Truth about Achieving Six Pack ABShttp://ehealthadvice.info/six-pack-abs/
http://ehealthadvice.info/six-pack-abs/#commentsMon, 29 Oct 2012 09:40:27 +0000Bharathhttp://ehealthadvice.info/?p=1074There’s no secret that virtually everybody out there, even those not involved in bodybuilding or fitness, are trying to get that flat, tight and defined midsection. How do most people go about this? Typically, people will train their ABS 3-4 …Read more »]]>There’s no secret that virtually everybody out there, even those not involved in bodybuilding or fitness, are trying to get that flat, tight and defined midsection.
How do most people go about this? Typically, people will train their ABS 3-4 times per week, slaving away at 50-100 reps or more each set, pop back their thermogenic fat loss pills, follow some bogus fad diet and then expect rapid results to show up.
Unfortunately, for the majority of people those results never show up in any significant fashion. Why? It’s because virtually every single person out there is focusing their six pack program on a false premise. This false premise has been come to known as spot fat reduction.
The spot reduction myth is one of the most common misconceptions in the entire fitness industry and to put simply, spot reduction implies burning fat from specific areas of your body by training those specific areas with resistance.
For example, spot reduction would imply that performing bicep curls will burn fat off of your bicep area. Another example would be performing leg curls and expecting the fat to come off of your hamstring area. The truth is that this notion of targeting fat loss from specific areas of the body is completely and totally false. Let me clear this up once and for all – You cannot target fat loss from specific areas of your body.
Any time you train with weights, all you are really doing is stimulating the muscles that are involved in that specific movement; but that stimulation has no effect on the fat stored in and around that area. Fat loss only occurs on a holistic level. In other words, when you place your body into a caloric deficit; through proper diet and exercise, you’re going to lose fat from your entire body as a whole. You have no control over this, and there’s absolutely no weight lifting movement that you can do to pull the fat from a specific area in the body. So, what does this have to do with achieving six pack ABS?
Well, just about everything. See, everybody already has a six pack to some degree. The problem is that for most people, it is simply hidden under a layer of fat. But underneath that layer of fat is the abdominal muscles – and causing those muscles to appear flat, separated and defined is a simple matter of reducing the amount of fat sitting on top of the muscle, as well as the layer of fat behind the muscle, surrounding the internal organs.
The layer of fat sitting on top of the muscle directly under the skin is known as subcutaneous fat, while the layer of fat behind the muscle, surrounding the internal organs is known as visceral fat.
Since spot reduction is flat out impossible and since there’s no way to specifically target fat loss in a muscle group by exercising, we can conclude that achieving six pack ABS has almost nothing to do with the specific ab exercises you perform in the gym. Rather, achieving six pack ABS is almost entirely a product of your bottom line body fat percentage.
Now, this isn’t to say that some abdominal training isn’t necessary, as it’s obviously still a part of a complete weight training program. All I’m saying is this – If your goal is to get six pack ABS, then lowering your overall body fat percentage is the primary factor involved.
Get yourself into a proper calorie deficit consuming 15-20% less than your maintenance level, focus on small meals spread out every 2-3 hours during the day, focus on high quality proteins, natural, unrefined carbohydrates, healthy fats, drink plenty of water and follow a sensible Cardio and weight lifting routine and you will be well on your way to achieving six pack ABS. Don’t worry about abs exercises, expensive pills, powders or potions, fad diets and thermogenic dieting. None of it will work in the larger scope of things, if you are trying to achieve six pack ABS.
]]>http://ehealthadvice.info/six-pack-abs/feed/0How Do You Get A Six Pack Abs: Basicshttp://ehealthadvice.info/how-do-you-get-a-six-pack-abs-basics/
http://ehealthadvice.info/how-do-you-get-a-six-pack-abs-basics/#commentsSun, 20 May 2012 17:01:58 +0000Bharathhttp://ehealthadvice.info/?p=392A lot of people are after six pack abs. It is comparable to Elvis’ Graceland for gym enthusiasts. Setting that to be your goal is a commendable action but it takes more than a clear goal to achieve it. Before …Read more »]]>A lot of people are after six pack abs. It is comparable to Elvis’ Graceland for gym enthusiasts. Setting that to be your goal is a commendable action but it takes more than a clear goal to achieve it. Before you start your six pack abs journey, it would be best to educate yourself about the basics. It will help keep your mind on the goal and avoid any detours along the way.
The basic things to plan out include your diet and nutrition, workout program and the cardio program. These are the 3 essential things to achieve six pack abs. We’ll cover them in detail one by one.
A good and healthy diet is essential in limiting the calories we take in without needlessly lowering the protein we take. For the most part, you would be wise to limit yourself to lean meat and starchy carbohydrates. There are many sources of these on the market but if you are not sure, you can always consult a nutritionist.
A trick that landed some people six pack abs is that they ate regularly for around 5-6 times a day. This will keep your metabolism balanced all throughout and keep the fat in your body in check. Eating this way will also reduce the risk of you snacking. Regular snacking is what has made a vast majority of the population obese. The two to three extra trips to the fridge is usually to blame. Eating small meals in this manner will help you avoid this as your stomach is always full. By the time you are hungry, it would be time for the next meal already.
Since dieting is easier said than done, it is best to stay safe. One should keep snacks at home to a bare minimum. That way, if you are tempted to grab something, there wouldn’t be any. Still, it would do to have something around to solve your hunger. Try stocking on cereals and fruits as these are healthy and do not have much artificial sugar.
Finding a good workout program is easy. There are tons of resources available on the internet. You can even get full magazine scans from torrent sites. If you are in doubt, you can always consult a friend who goes to a gym regularly. It would be even better if you asked advice from a fitness trainer or obtain a workout program from the gym. If all else fails, you can just always repetitive sit-ups and crunches.
Cardio is always a part of any six pack abs endeavor. There is just no other way you can lose all those calories quicker than a cardio program. Jogging for 20 minutes is usually enough but other people don’t think so. They sometimes do jumping jacks, jackknives or swim.
Cardio is very important in building abs because of the large amount of fat in the body. As soon as fat is reduced, one can build abs easily.
Article written by Andrew Ellis from howcanigetmuscle.com online fitness magazine and forum