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| Hard Core Science of Six Pack Abs |
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Trying to Get a Flat Stomach or 6pack Abs? The good news is we all have one. The rectus abdominis commonly known as abdominals or abs is the muscle that flexes our trunk at the hip. The only problem is the human body, especially in men, likes to deposit the majority of its fat stores there. So instead of sporting the 6pack look, most men sport a beer keg. Your skin is only about 1mm thick, so if you pinch the skin around your mid section and it is larger than 2mm the excess is fat. It is called subcutaneous (under skin) fat. Don't panic! Nobody has Zero body fat where you will see the abs. There is no number of crunches you could do to get 6pack abs if your body fat percentage is high. This is called spot reduction and it is one of the biggest fitness myths. Instead of using misinformation, it is best to take a simple scientific approach to determine the best way to get a flat stomach or 6pack abs. What some people may consider as the great mystery of the flat stomach or 6pack abs is easily understood if broken down into a few scientific steps. The First thing you Must Know is a Basic Scientific Law! The 1st law of thermodynamics or more generally the law of conservation of energy is simply analogized for your sake as calories in versus calories out. If you consume more calories than you burn you will gain weight. If you burn more calories than you consume you will lose weight. There is no way to get around this. What does this mean? You have to either eat less or exercise more. A combination of both is optimal. Your diet can be changed in numerous ways if you are trying to get 6pack abs. "Eating less by eating more," is a tip that most Americans will find useful. Eating 5-6 small meals per day will keep your body's digestive system running smoothly and metabolism high. Drinking water is also crucially important. Your body functions better when properly hydrated so make sure to drink the recommended 8 cups per day. Carbohydrates (carbs) have been demonized in the last 10 years but this is another fitness myth. Carbs are your body's main source of energy for intense exercise. Intense exercise is needed to get 6pack abs. Fat is what you should avoid! Each gram of fat has over twice the calories of a gram of carbohydrates or protein. Eating less fat usually means you will eat less calories. Also fat is most easily converted to body fat whereas protein and carbohydrate take more energy to digest. You do need some fat in your diet, called essential fatty acids, but you can get enough from an Essential Fatty Acid (EFA) pill. For 6pack abs, it is best to eat a diet rich in fruits and vegetables because they are satiating (fill you up) and contain water and nutrients which help you control your appetite. And lean (low fat) protein that will help you maintain your muscle mass and keep you satiated. The Second Most Important Step for Getting a 6pack is NOT Abdominal Exercises! It is increasing your metabolism. You metabolism is how many calories your body burns per day. The best way to increase your metabolism is to exercise, specifically weight training. Weight training is the most effective way to elevate your metabolism. I'm not talking about abdominal machines at the gym or crunches. When you perform full body weight training using large muscle groups you will not only burn some calories during your training but continue to burn calories after your training session. Large muscle groups include you legs, chest and back. It is best to focus on multi-joint movements such as squats, bench presses, and rows which use the most muscle mass. Make the most out of your time.Weight Training Maintains & Builds Your Muscle Mass, Cardiovascular Training Burns Excess Calories! After you have a solid weight training program, the next step is to begin an intense cardio program. The higher your heart rate gets during cardio, the better. The mode of activity is up to you. You can run, bike, jump, wrestle, box, or use the elliptical trainer at your gym. Just make sure you can perform at least 20 minutes and preferably no longer than 45 or 60 minutes of cardio up to 6 times per week to achieve 6pack abs. Performing cardio for too long (over 60 min) can cause you to use your own muscle mass as energy. Having a carbohydrate and protein mixture after your training sessions can also eliminate the possibility of using your own muscle for fuel. A regular Powerbar is a perfect example. Last but Not Least, to achieve 6pack Abs You Need to Properly Perform Core and Abdominal Exercises! You need to know the difference between core and abdominal exercises in order to achieve your 6pack abs. Core exercises involve stabilization while abdominal exercises involve flexing forward at the hip. Your obliques also come into play. The obliques are the muscles on your sides which rotate your body from side to side as well as stabilize your core. Use multiple exercises; vary the angles, reps, sets and resistance to get the most out of your abdominal workouts. Always perform the exercises with proper form and don't overdo it. Spend no longer than 15 minutes a day working on abdominal and core exercises, follow the previous recommendations and soon you will have a flat stomach or 6pack abs you have always wanted. About AuthorMichael Behnken, MS, NASM-CPT-PES, CSCS - FitSF.com> - Is a San Francisco based personal Trainer Source: ArticleTrader.com Read more at: http://www.articletrader.com/health/fitness/hard-core-science-of-six-pack-abs.html. |
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