Posts Tagged ‘bodyfat’

As a PT, a post like this is obligatory.

How do you get six-pack abs?

Two things: muscular hypertrophy and low bodyfat percentage. It’s as simple as that. How does it work so simply? Think about it – the “abs” are just a muscle, and like every muscle there are only two things you can do to alter its appearance: induce hypertrophy and make it bigger or reduce the layer of fat that rests on top of the muscle.

These same principles apply to the Rectus Abdominus (the abs).

People will tell you all kinds of things like:

  • You need to do┬ásit-ups. Like a lot of them, upwards of 50 reps. Over and over again.
  • You should be eating berries or “X” food, as these foods or magic objects will help “spot reduce” abdominal fat.
  • You need to work your obliques a lot, as these muscles will make your six-pack “pop”
  • “X” thing can be used in “Y” way to “melt” fat off your abdominal muscles/activate abdominal muscles more/push abdominals through

Everything listed above is utter bullshit. I’ll go into the reasons why spot reduction is a myth in another post, but trust me – it is a lie. More important is hypertrophy of the rectus muscles: 50+ reps will not make the muscle grow and it will not spot-reduce fat. All that it’ll due is put stress on your lumbar spine. Any exercises I mention you should do slow enough that the 6-8 reps that you will do burn and are a challenge near the end. We need to stress your muscles to the point that they increase in size. That’s how the most impressive abs are built.

To get a beautiful six-pack, all that is required is a little extra effort, conscientiousness about your habits, and about 7 extra minutes on your routine, explained here:

1. Don’t neglect squats and deadlifts:

The squat and the deadlift are integral to core strength and building your core as a whole. I put this first because there’s really no point in having six-pack abs if you’re just going to hurt yourself by having a weak back or intercostals. Essential to the squat and deadlift both is the concept of a respiratory “block.” You do this by inhaling and contracting your intercostal, oblique, and rectus abdominus muscles to build a stable “block” that keeps the spine in isolation from the rest of the exercise. The abdominals are held in isometric contraction agains the respiratory block you’ve created the whole time you’re even 1% into the squat: thus the squat is an excellent core exercise in addition to being a leg exercise.

2. Do ab rollouts

The ab rollout is an excellent exercise. I do them with my knees on a bench, making sure I focus on the abdominal contraction (they’re also excellent for your serratus muscles). Essentially you just take a barbell or an ab wheel and… roll it out, go out to arms about parallel to your body (no farther, as this can be injurious to your rotator cuff). They’re all I currently do.

3. Leg raises

Self explanatory: do them. they hit the lower abs in a way that the rollouts do not.

4. Eat Paleo

This means eat mainly proteins and fats. The notion that saturated fats are bad for you and unsaturated aren’t is mostly myth. Everything in moderation, and you’ll be fine – in fact, you need saturated fats: too little and you risk decreased testosterone levels. Carbs are your abs’ worst enemies. They cause insulin release and insulin causes fat deposition. Fat covers your abs. You want your abs visible. Solution? Eat more protein, more fats, less carbs. Simple.

5. Don’t skimp on your heavy compounds.

Forget running, forget swimming. There is nothing that burns calories and stokes your metabolic fire like heavy compound lifts. Squats, deadlifts, power cleans, snatches, and heavy presses all are excellent ways to supplement your fat-loss dieting. Without ruining your joints and energy levels like running does, these exercises build (highly metabolically active) muscle and burn fat off.

6. Don’t give up

It sucks, but nothing happens overnight. especially for me, I had to build muscle before I lost fat, and even then, it was hard to keep off. In my experience, you’ll hit a breaking point where you’re finally comfortable or competent enough to really turn your 80% up to 110% and really see results. Keep going and be real with yourself about the level of effort you’re applying and I promise you’ll eventually look the way you want. Determination is insurmountable.

Go for it: there’s really nothing that’s holding you back.

-Matt

Advertisements