Building six pack abs is a challenging and daunting prospect for seasoned trainers. So, you could only imagine how tough it will be for a beginner who has no idea of the underlying principles of core training. I don’t want to scare you off. Or, tell you that getting six pack abs is impossible. With right training and diet plan, you can get the much coveted six pack abs. Yes, I can guarantee that. What I wanted to say was that it won’t be a walk in the park. You will have to maintain discipline and will have to be patient with results while being persistent with your efforts. In fact, the core is arguably the toughest body part to develop. So, you will have to knuckle down.
Also, you need to stay away from tips and advices regularly doled out by arm chair experts. As a well sculpted midsection is the most desired aspect of the male physique, so there is no shortage of information and material on core training. In fact, I believe there is too much knowledge, which would only confuse you. As a beginner, you don’t have to know everything. It is important that you get the basics clear and build a strong foundation for a core training program. So, here are some must-know facts about six pack abs.
You don’t have to train them everyday
First of all, your abs are just like any other muscle group in your body. Even, if you have been working out for couple of months, you would know that you shouldn’t work out a particular muscle every day. If you are working say chest every day, you won’t be able to develop a stronger and bigger chest because you aren’t giving chest muscles sufficient time to recover and repair the tiny tears developed in the muscle fibers. Therefore, you need to refrain from working your abs daily. You have to give it necessary post workout recovery time.
Another point is that while you train other muscle groups such as legs and back, you indirectly engage your core muscles. In fact, in every muscle group workout, the core muscles get a great deal of secondary stimulation. However, this happens only when you are doing free weight exercises. The machine work won’t engage your core to high degree.
Core training doesn’t decrease fat around the midsection
Spot fat reducing doesn’t work. You can do countless crunches until your core is sore or can do planks until you pass out, but there won’t be any spot reduction of body fat around your midsection. There is no way you can torch fat from a particular body area. The fat reduction is almost uniform in your body, which means you will have to bring the fat ratio of your entire body down to uncover your abs muscles.
This is why an effective cardio is an important component of abs development strategy. An effective cardio session can be very helpful in torching fat off your body. For the best results and quick fat reduction, go for high intensity interval training cardio. The studies have found that it is the best weapon against accumulated fat. Also, you will have to be very particular about your calorie intake. You have to burn more calories than you are consuming.
You have to reduce your body fat to make your abs visible
The most common factor that makes sculpting abs very difficult is the fat content. The concentration of fat is always high on and around your midsection. Plus, unlike other skeletal muscle groups, you need to have low body fat to reveal your abs, irrespective of how many exercises you do for them. So, you will have to reduce fat content to unveil your abs. For this, you will have to create a calorie deficit, which means you will have to burn more calories than you are consuming. The best way to do so is to cut high calorie density food items from your daily dietary intake and start doing challenging physical activity that will burn more calories. Of course, the genetics play a key role in body fat levels. It is easier for some to shed fat and more difficult for others.
A visible six pack doesn’t mean you are healthy
An awesome six pack may be a symbol of an ultimate athletic physique. But, it necessarily doesn’t mean that you are healthy. Yes, it shows that you are maintaining a healthy fat ratio, which is particularly impressive considering that around quarter of the population is suffering from obesity.
I have seen a number of guys with six pack abs who are really unhealthy. Usually, the guys with awesome abs, especially the models, tend to under eat to maintain their impressive shredded physique. Also, some of them cut important nutrients out of their dietary intake to look ripped. And, it has to be noted here that for the optimal performance of all bodily functions, it is important that you have a balanced intake of all nutrient groups. And, yes that includes fat as well. Fat is particularly important for your brain health. You don’t want to lose your brain for brawn.
Anyone can have a six pack
As I said earlier, anyone can have a six pack. It is not impossible. All you need is immense consistency and dedication in the gym as well as outside it. You have to ensure that you follow your workout routine as well as diet plan. Also, you need to ensure that you are giving your body necessary rest and sleep. In fact, lack of sleep is one of the main reasons behind weight gain. Plus, you have to remain disciplined. The alcohol and junk food should be an absolute no.
However, you should also keep in mind that the shape of six pack is determined by genetics. Your genetics also dictate the duration of time, it will take for you to unveil six pack. So, even if it is taking time, you have to persist and eventually you would be there.