How To Get A Six-Pack

How To Get A Six-Pack

FITNESS MYTH #13

Work Your Abs More To Get Six Pack

       These Days Having six-pack abs is basically synonymous with being sexy and being fit. For men, this means a washboard stomach. The goal is a bit different for women - less defined but flat, thin and toned.

       Fitness magazines are constantly promoting new abdominal workouts. New and luxurious supplements are launched every month that promise to accelerate your fat burning and help you have a thin, undulating stomach. There are quite a few "abs guru's" online that sell ebooks about the secrets of getting a six-pack. At first glance, the belief that abdominal training gives you great abs seems to make sense. That's basically true with any other muscle in the body, so it must also be true for the abs, right? Well, not quite. While direct abdominal training will grow the muscle over time, as with any muscle, you not only go for larger abdominal muscles, but for visibility. That is, if you have a beautifully developed set of abs that are hidden under a layer of fat, it simply looks fat. 

       A study by Southern Illinois University Edwardsville demonstrated this very clearly with 24 healthy adults. One control group did nothing different, and the other did 140 repetitions of abdominal work 5 days a week for 6 weeks.  After the training period, the abdominal training group did not observe changes in body weight, body fat percentage, abdominal circumference or abdominal fold measurements. Although his abs were stronger, they looked exactly the same. So, the good news is that you don't have to train your abs for hours and hours every week to have a six-pack.


How To Get A Six-Pack


        In fact, you don't have to train them at all.  What you have to do?  If you are a boy, the mystical secret to a sexy stomach is to get your body fat percentage below 12%  SIP that is. When your body fat percentage approaches 10%, your abs become clearly visible, whether you train them directly or not. If you are a woman, getting a body fat percentage below 20% will give you a flat, thin and toned stomach. Although the exact numbers vary by body type, of course.  While reducing the body fat percentage requires nothing more than making sure that your body burns more energy every day than it gets from food, there are some tricks that have been scientifically proven to accelerate the loss not only of fat, but also abdominal fat in particular. The first is known as fasting training.


Quick Training Helps Reduce Abdominal Fat:-

       When you eat food, your body breaks it down into several substances, one of which is glucose or blood sugar. Your body also releases the hormone insulin, which tells your liver, muscles and adipose tissue to take blood glucose and store it. Your liver and muscles store glucose as a substance known as glycogen, and your fat cells store it as a substance known as triglycerides.  Glycogen storage expands the size of muscle cells, and triglyceride storage expands fat cells, which in turn expands your waist.

         When you are in this fed state, no fat is burned. Your body uses blood glucose for all your energy needs and stores the excess. Depending on how much you eat, this state may last several hours. But, as nutrients that have been eaten recently are absorbed, insulin levels decrease and the body feels its energy is depleting after meals. Then it moves towards burning fat stores to meet your energy needs.

          Day after day, it juggles these states, stores the nutrients it eats and then burns its reserves when supplies run out.  When insulin is at a reference level, your body is fasting and, therefore, depends on your energy stores. For a moderate-sized meal, it takes 2 to 3 hours for your body to enter this state. When you exercise in this state, fat loss accelerates. Fasting weight training is particularly effective. As an additional benefit, research has shown that fasting weight lifting results in an improved anabolic response to a post-workout meal.

          A fasting state is also excellent for that six-pack, since it increases blood flow in the abdominal region, resulting in a more stubborn fat mobilization. And it gets even better fasting training first thing in the morning has an additional benefit since fasting for more than 6 hours increases your body's ability to burn fat. There is an important drawback: the accelerated degradation of muscle tissue. This is simple to prevent. Supplementing with BCAA 10-15 minutes before training will suppress muscle breakdown during training.





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Jugat Singh Lakha `Z
"An Innocent, Stubborn Boy Who Doesn't Like this Selfish World and Wants to Create a Different World of His Dreams. Also An 'Independent Indian' and A 'Freelance Worker'."
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