Wanted! 6-Pack for Summer

When your body loses fat, it melts off your entire body, not just one area like your arms, stomach or thighs. And everyone’s body eliminates body fat differently depending on a whole host of factors including age, genetics, hormones, intensity of exercise, etc. I will admit that a 6-pack is the holy grail of fitness, and that many people in the gym are striving to get one. And with today’s surplus of food, and lack of physical activity, they are very rare, making them glorified even more. Stop focusing on abs so much and worry about the rest of your body. You will need to tone all of your muscles, as they are all connected. I have never seen a person with flabby arms and a 6-pack. A 6-pack is not some separate entity of your body that can be achieved. It is a representation or display of overall low body fat. A six-pack, wash board abs, whatever you want to call it, only means
that your body fat is so low that your abdominals can be seen underneath your skin. You will have to reduce fat from your body over all, because fat comes off in layers. While you can add muscle size to certain areas, you cannot spot reduce fat. If you are obsessed about how close you are to your 6-pack goal, and trust me, you all have the potential to reveal one, find out what your body fat percentage is. This can be found out through Biomedical impedance (a scale that can measure body fat) or skin calipers (cheaper and more accurate in my opinion). It varies for men and women, but if your fat percentage is in the 20’s and 30’s your abs are not visible. You want to get those numbers down in the teens or even low teens for men. OK enough of your rambling already! How do I lower my body fat so I can get a 6-pack damnit!?
Cut back or eliminate saturated fats. These fats suck, and will turn into fat on your body fairly easy. Stick with mono-unsaturated and polyunsaturated fats. You are going to find these in fish, nuts, olive oil, and avocados. Remember that fats yield 9 calories per gram, while proteins and carbs have 4.

Lean Protein. You will need some good carbs to fuel your workouts, and then you will need proteins to build that lean body you are looking for. I usually recommend 1 to 1.5 grams of protein per pound of desired body weight. Protein shakes, chicken, turkey, fish, and tofu for you vegans out there. Protein also make you feel full, reducing your desire to consume more calories.

Cut back or eliminate junk calories. I like junk food as much as the next person. But unfortunately you simply won’t be able to consume them on a regular basis and be “ripped” at the same time. Sodas, sugary sweets, fast food, and alcohol are loaded with calories, and provide no nutritional value. Yes you can still have them from time to time, and I recommend 1 cheat day a week. Just remember this, the more of them you consume,
the further your will be from your 6-pack goal.

Make time for cardiovascular exercise. Lifting weights needs to be part of everyone’s fitness routine. But your cardio game is going to have to be top notch if you want to lower your body fat quickly. High intensity Interval
training, cross fit, and plyometric drills are all excellent ways to get the most out of your cardio workout, and take advantage of EPOC. I’m not a big fan of ridding an elliptical or walking on a treadmill for 30 minutes
straight. Yes you will burn calories (not nearly as many as HIT), but you cant get your heart rate in different zones maintaining one steady pace, and your body will eventually adapt to the work out (burning fewer calories
over time), and you might die of boredom.. At least I think I would.

Make time for core body toning. While “spot reducing” body fat doesn’t work, “spot sculpting” does! Spot sculpting means performing toning exercises focused on a specific muscle group to firm that particular area.
Strength training not only makes you look better, but when paired with “spot sculpting,” it will also make you feel great by giving you more energy.

So remember…You can do sit-ups until you are blue in the face, but if you have a layer of extra fat covering your muscles, you won’t be able to reveal the toned and sculpted 6-pack that’s underneath. So cut back your calories and get off your
ass, and go get your 6-pack! Get That!