So many people are easily fooled by the false information provided on the Internet. There are endless websites that dish out fitness and nutrition advice on a whim. Their statements are usually backed by a pay check. After all, affiliate marketing is the force behind a lot of the content that you find on the web.
The false information is no different when looking at subjects on how to get six pack abs. The simple truth is that many articles are written in a fashion to sell you on their diet, book, or product. Can you count the number of ab machines you have heard about in your lifetime? What about with one hand? Chances are good that there is an endless string of names you remember or that would ring a bell if you heard of them again.
Shall we? Ab Coaster, Ab Glider, Ab Circle, Ab Wheel, Ab Toner, Ab Roller, Ab Carver, and Ab Slider – all random examples of exercise equipment currently on the market that is designed to help you with getting six pack abs. What else do all of these pieces of equipment also have in common?
They don’t work!
That may come as a heavy statement. Eight different pieces of equipment that are currently sold, and sold in mass quantities to consumers just like you, are faulty products. This is not to say that the products are made with fault in design and the companies can be sued, but they do not serve the purpose that you expect.
The simple fact is that obtaining six pack abs comes with proper nutrition, not just direct ab training. If you have not heard already, spot reduction is just a myth. These pieces of equipment target your abs, which gives them a nice burn, but it does not do anything specifically to your mid-section. Instead, it will give you weight loss results that are mediocre at best and are still spread across your entire body.
WANT ABS? THEY’RE FREE!
Say goodbye to the idea that you have to buy any expensive equipment, or any flashy supplements, because you do not need to do any of that to get six pack abs. You simply have to take a few minutes of time to learn how getting abs works and then you can apply the fundamentals into your fitness and nutrition regimens.
Nutrition And How It Helps You Get Six Pack Abs
Spot reduction is a myth. The body loses fat cells at any equal rate. Body composition makes for where the weight loss is noticed first. Some are lucky to predominately store fat elsewhere besides their mid-section, but they lose fat at the same rate and distribution level as anyone else.
Your fat loss results are the majority of the battle in making your ab muscles more visible. This means that it is important to work to lower your body fat percentage. Typically, for males, six pack abs become more visible after reaching below 10% body fat and they are incredibly visible at 5% to 7% body fat levels.
So, you will need to lose weight to make your abs more visible. This means that your diet needs to be tailored towards weight loss. The primary principle here will be calories in versus calories out. If you take in more calories than you burn, you will gain weight. The opposite is true too, so you need to make sure that your caloric intake is lower than your required calories for the day.
Calculate your basal metabolic rate (BMR) with an online calculator. Then, cut 500 calories from that total. This is the highest deficit that can be generally advised. With 500 calories more going out than in, it will amount to 3,500 calories less per week than your required amount for weight maintenance. This is the amount of calories that need to be in a deficit in order to lose one pound.
Training And Its Effects On Getting Six Pack Abs
The majority of getting six pack abs comes from how you eat. You will want to be focused on weight loss. Your training will also be important though, as it affects your overall physical image. Weight training while burning off fat will allow you to maintain as much muscle mass as possible. This translates to more visible abs in the end, and it creates a better figure shape to make your abs more prominent.
When training abs directly, it is not necessarily advised to use weights. The reason for this is that weighted ab exercises are more likely to cause your waist to widen. By widening your waist, you will end up with a figure shape that takes away from your mid-section and makes your abs less prominent.
Instead, you will want to keep the weighted ab exercises for when you bulk up. This is when you try to put on muscle and eat over your maintenance amount. For now, while trying to lose weight, you can stick to bodyweight ab exercises.
There are many ab exercises that are not great though, especially sit-ups. This is an area where many are clueless and they end up doing ab workouts that have no benefit at all. There are various approaches to this, but the safest approach is to factor actual abdominal muscle activation and consider exercises that are highest ranked for that characteristic.
Studies using electromyography have been conducted to determine the muscular activity while performing various abdominal exercises. The traditional crunch serves as the baseline, registering in at 100% activity.
Take a look at the chart below to find out the top five exercises that activate your abdominal muscles.
||Electromyography Activity (%)
|Vertical Leg Crunch
Take a look at the chart below to find out the top five exercises that activate your oblique muscles.
||Electromyography Activity (%)
|Vertical Leg Crunch
These are just some of the many different ab exercises that exist. These have tested the highest for activation levels in the mid-section. To draw a quick comparison, the ab rocker activates abdominal muscles for only 21% activity.
The Bottom Line – You CAN Get A Six Pack, But Do You Want To?
Many people want to work out, but not a lot of people really want to change their dieting ways. That is the true goal to six pack abs. You can sit on your rear 24/7 and feed your body with a caloric deficit, and you will be on your way to a six pack. On the flip side, you can spend four hours a day at the gym, eat wrong, and not see any real results.
Getting six pack abs comes down to burning fat and maintaining muscle. This requires a proper diet plan in place, and commitment to a weight training schedule as well. In the end, dedication and motivation conquers all. Just make sure you understand the truths on how to get six pack abs so you are not fooled and sent on a path that will take you nowhere.
Wikipedia page: http://en.wikipedia.org/wiki/Abdominal_exercise