Six Pack Abs

We all want them and some of us are more genetically engineered to have them based on body composition.  Body fat is the main determining factor in achieving a chiseled abdomen; some people are born with low abdominal fat distributions while others (most of us!) are prone to storing fat in the middle.  Extra layers of fat in the abdomen cover up the muscles… they are in there, just buried away!  By thinking about it and acting on it now, you may be able to achieve the tight abs you desire by next summer!

Six-pack abs are achieved through a combination of ways involving burning the extra layers of fat and building the underlying muscle.  The most important step is following a diet that will shed the extra pounds.  In order to see the abdominal muscles, body fat composition needs to be in the recommended ranges (males approximately 10% and females approximately 20%).  An article found at bodybuilding.about.com recommends the following fat-burning diet:

A great diet consisting of 40% carbs, 40% proteins, and 20% good fats works best for the purposes of losing body fat. Since you are focused on reducing body fat, dairy products and fruits need to be eliminated at this time; not because they are not healthy, but due to the fact that the type of simple carbs contained in these foods may slow down fat loss. Carbs should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, sweet potatoes in combination with fibrous sources such as green beans and broccoli. Proteins should come from chicken, turkey, tuna, and lean red meats. Fats should come from monounsaturated and polyunsaturated sources. Canned extra virgin olive oil and flaxseed oil should be the main sources of these. In general, reducing your serving size overall with each meal will contribute to weight loss as well.

The next step involves burning extra calories by ramping up cardiovascular exercise. The recommended amount is 30-60 minutes 3-6 times per week.  In most cases, the more the better, but begin at the conservative range if it is new for you.  Always listen to cues from your body about pain, excessive shortness of breath, or dizziness. These are signs that you may be working too hard.  Consult a professional if you are unsure about how to begin safely or if you have health problems that may affect your response to exercise.

Toning is the next step.  Defining abdominal muscles, as well as all other muscles, requires a diverse weight training routine that involves free weights, machines, and the use of your own body for targeting specific muscle groups.  The abdominals are targeted with various forms of crunches/mat work, physioball routines, pilates and weight machines.  It is best to work each muscle group with at least one to two days of rest in between to allow for recovery.  Ab training can be performed safely 2-3 days per week.  

That’s all!  It is not that hard, but it does demand concentrated, sustained effort on your part to make it happen.  There is no magic “ab sculpting machine,” diet pill or supplement that will achieve the results you want.  Only you have the power to make 6-pack abs a reality, if you are willing to work for them.