Myth Buster: Six-Pack Abs

As a Fitness Coach, I am asked questions all the time about losing weight and building muscle.  I, in return, always ask what the specific goals are.   9 times out of 10 I will hear, “I just want to tone up and have 6 pack abs,” or “I just want to lose weight in my stomach area.”  

When I hear stuff like this I smile and think to myself, “Really?”  But then I stop and think, “Once upon a time I too was oblivious to health and nutrition.”  I hated to work out and couldn’t tell you anything about living a healthy lifestyle.  So, I want to take this opportunity to defuse a few myths and help educate you on some things that you may not otherwise know.  

The health and fitness industry is constantly coming up with new gimmicks, diets, products, DVD’s, you name it, to get you to spend your money.  Yes, I am a part of this industry, but I like to kick it old school and preach the good ‘ole saying, “No pain, no gain.”  Or how about, “You are what you eat!”  But can you buy a 6 pack of abs at the store like you would a 6 pack of beer?  Not really!  So, what about diets like “The Flat Abs Diet,” or “Flat Belly Foods” that claim they will flatten your belly?  Well let’s go ahead and clear up one thing right now.  The whole “6 Pack” abs really aren’t 6 at all, it’s actually one long muscle.  Yep, you read it right!  The 6 pack of abs is more like one big 40 ounce of muscle aka the rectus abdominis.

The rectus abdominis muscle is crossed by three fibrous bands which are called the tendinous inscriptions (or tendinous intersections).  These bands give the rectus abdominis the “6 pack” appearance if well-defined and not covered up by a lot of belly fat.  Because people want this 6 pack look NOW, they are willing to buy anything which may suggest quick results instead of putting in the time and working hard to get it.  Okay, I get it!  I really do!  You want to look a certain way as soon as possible.  But honestly, the way you look now didn’t happen overnight.  It took months, maybe even years to develop whatever it is you got going on now.  So if it took time to gain weight, do trust it will take some time to get your sexy back.  Passion, Performance and Patience is what it takes.  There is no instant gratification.  You can’t get the 6 pack abs without all the hard work.  

The Flat Belly Foods and the Flat Abs Diets do have some validity to them.  There are ways to help keep the bloat down around your waistline.  You can make small changes like not drinking carbonated drinks or at the very least cutting back a little.  They recommend drinking wine versus beer, limit sodas, etc.  But really, when you peel back the onion, these books and ideas all say what matters most!  Eat more fruits and veggies.  Eat complex carbohydrates and cut back your sugar.  Eat lean proteins and consume essential “healthy” fats in moderation.  

But you can’t forget about exercise.  You must move your body to lose fat and build lean muscle.  It’s more than just eating right.  You have to combine nutrition with your exercise to get the results you want.  Cardio is the fat killer!  You want to lose weight fast?  Kick up your cardio.  Constantly challenge yourself by increasing your intensity.   But be aware!  When you do start to lose weight, you will lose it all over, not just in your stomach area!  You cannot lose fat in one place only, unless you have it sucked out and that’s an entirely different topic.  Chances are that you WILL lose more fat in the places where more fat is stored.  So, if you are an apple or pear shaped individual and you begin to lose weight, you will notice more weight loss in that specific area.  

But don’t be that skinny fat person who is small but has no definition.  You need to strengthen those muscles too!  No!  Don’t do 200 crunches and 500 sit ups a day.  Yes!  Your abs will be beautiful, but you need some physiological balance.  Imagine walking around with chicken bone legs, a bird chest and HUGE, rock solid, “6 pack” abs.  You would look silly!  Beef up all over!  Alternate your work out days by focusing one day on legs and abs and then 48 hours later work on your upper body to include chest, shoulders, back and arms.  Then 48 hours later, rotate back to a lower body work out.

The main points to take away are:

• 6 pack abs = 1 muscle, not 6 (aside from your oblique’s, etc. – different story);

There is really so much more than meets the eye here.  But if you are really interested in learning more about losing weight, building muscle and being a more healthier you, try reading “The Abs Diet” or “The Abs Diet for Women” books or subscribing to Men’s Health or Woman’s Health magazines.  These resources provide tips on nutrition and exercise and give you a comprehensive understanding of the big picture so you can set and achieve realistic goals.  Now get up, get motivated and get moving!