How to Build your six-pack? (Article)

[CrazyT]

One of the most common questions I get from my clients, male and female alike, is “What do I need to do to get a six pack?” As I look around the ARC it’s pretty evident that this is one of the major goals of most people. If you don’t believe me come in some time between 2pm and 7pm and see how hard it is to find a spot on the fitness room mats between every one doing crunches and sit-ups. I’m going to let you in on a few secrets. The first one is that you can’t spot change any part of your body. Everyone’s basic anatomy is the same. We all have the same muscles and we all have rectus abdominis, better known as “abs”. What we may not have is the ever elusive, aesthetically pleasing “six pack”. The reason most people can’t see the six pack that they work so hard for is that they try and get it by just doing abdominal exercises. While this will strengthen your “abs” it won’t get rid of the subcutaneous layer of fat that is residing on top of your “abs”. Your goal here should be to decrease your body fat percentage so you can see more muscle definition. Ideally, men should strive to be between six and ten percent body fat and women under eighteen percent body fat; if you really want to see this definition.

The least complex answer I can give you for decreasing your body fat percentage is to be in a caloric deficit at the end of the day. That means burning more calories throughout the day than you take in so that your body has to look other places for energy. You also want to ensure that you are doing resistance training as well as cardiovascular training. The reason for this is your body will try and turn muscle tissue into energy first because that is its path of least resistance. Muscle is easier to turn into energy than fat is for most bodies. By activating your muscles through resistance training your body will try to maintain its lean body mass and look for energy in other places.

One little tip is don’t forget about leg days. Lunges are a must! Doing exercises that involve your full leg will activate more muscle fibers and burn more calories for energy than almost any other muscle group you could work. You might want to also try and gear your cardio workouts more towards high intensity short burst intervals such as sprints or stair sprints. These types of exercises will activate more muscle fibers so that your body will attempt to maintain them instead of going into a catabolic or breakdown state.

The next secret is that results start in the kitchen. This takes us back to what I said earlier about being in a caloric deficit. You need to intake the proper amount of calories so that you will have burned more calories at the end of the day than you have taken in if you want to get rid of the layer of fat that is sitting on top of your abs. To know what your caloric intake should be you should know your Basal Metabolic Rate or BMR, your Resting Metabolic Rate or RMR, and your Total Daily Energy Expenditure based on your goals or TDEE. There is no magic food you can eat that will give you a better body but there are two magic words...”Balanced Diet”. Make sure you are taking in a balance of lean proteins, carbohydrates from whole wheats, leafy green vegetables and healthy fats such as your Omega 3 fatty acids. That’s right, I said “healthy fats”. Your body needs fat to carry out its everyday functions so don’t deprive yourself of all fats. Make sure they are healthy fats and you eat them in moderation. You should also schedule your meals three to four hours apart eating five to six smaller meals in descending caloric order. Think of your metabolism as a fire. It takes more fuel to get it going but once it (your metabolism) is going if you feed it regularly it will continue to burn at higher rates with less fuel.

If you have any questions on what good menu choices are for proteins, carbohydrates and fats or on eating schedules you can visit the ARC’s Information Services to set an appointment with a Nutrition Intern or get in contact with me. Keep in mind that different bodies burn nutrients for energy in different ways. Some people’s bodies may be more efficient at burning fats and proteins for energy and some people’s bodies may be more efficient at burning carbohydrates for energy. Unless you are willing to fork out some money to get a Metabolic typing test to find out what kind of Metabolic type you are, my simple recommendation to you is to follow a six part nutrition plan that consists of three parts carbohydrates, two parts protein and one part fats. If that isn’t working you can adjust from there but at least you have a starting point. These secrets may not be news to some of you but they will help none the less. So remember, balance your nutrition, work hard with cardiovascular and resistance training, but most of all be happy with a healthier you instead of striving for the pin-up picture you saw in a magazine. The final and most important secret is having a healthy body image. This will help you reduce your stress and be more efficient and generally happier in all aspects of your life.

So from me to you, train hard and live happy.

--Anthony Hall, Personal trainer

[Sex.Rated]

I'LL NEVER GET THE ABS I WANT, IT'S JUST NOT IN THE CARDS. BUT IT STILL DOESN'T STOP ME FROM TRYING

[sxybrneyez]

Thanks, CT!

[CrazyT]

Ur welcome!

[Coko1284]

Thanks for this post.

[randomkid1]

JOTS THIS DOWN INTO THE NOTEBOOK THANK YA

[Mowen]

I've been working out at the gym non-stop for several weeks and my weight just keeps fluctuating ...one minute I'm 135, the next I'm 145 and I'm not seeing the results I want.

I'm not fat I just have this idea of what type of body I want. I'm really looking to tone. I've been lifting and everything ...I don't understand...I've been eating good too.

[panamas_finest]

I'LL NEVER GET THE ABS I WANT, IT'S JUST NOT IN THE CARDS. BUT IT STILL DOESN'T STOP ME FROM TRYING

OK!!!

regardless a bitch is gunna have 2 flex...but its fine...i'll keep tryin lol

[DELLA!REESE]

UR ABS WILL ALSO LOOOK THE WAY THEY DO BECAUSE OF GENETICS! SOMETIMES THEY WONT EVEN BE IN PERFECT ALIGNMENT..BESIDES OBSESSING OVER THE PERFECT BODY IS OVERRATED, THERE WILL ALWAYS BE SOMEONE WHOM HAS A BODY THAT LOOKS BETTER AND MORE ACCURATELY POSITIONED.

[youngin_sf]

imma try this out