Whether you are a teenager looking to get into shape or a middle-aged woman getting back into fitness, a harder and flatter midsection is a goal for many people. And so, this topic is surrounded by a plethora of fitness myths and fallacies and is always subject to fancy machines and ideas that promise a rock hard six pack in three weeks, yet do nothing. This article does not promise "rock hard abs" in a week, but instead serves to try to change the views some people have gotten from watching infomercials a 3 AM.
1. There Is No Spot-Reduction
What this means is that you cannot burn fat from a specific spot on your body. This means that all the sit ups in the world will not help get rid of your gut. Fat is lost from all over your body and comes from a caloric deficit (meaning you use more than you take in), not from using a certain muscle and trying to "tone".
2. Cardio is Key
The key to getting a six pack is not in building up the ab muscles, but in burning the fat the is covering them. The key to burning this fat is to have a caloric deficit, which can be achieved by both taking in less and using up more. One form of cardio that is very effective for burning fat and boosting your overall metabolism is HIIT (High Intensity Interval Training). HIIT is just what it sounds like: short bursts of intense cardio followed by a short cool down. An example of a session would be a 30 second sprint, followed by a 30 second jog, followed by another sprint, and continuing on for 4 to 15 minutes depending on the physical fitness of athlete.
3. Abs are made in the kitchen
This is probably the most simple and yet the hardest step in getting a 6-pack. The key to getting a six pack is to cut down on food and lose bodyfat. Here are some easily applicable tips:
- Cut back on the soda - start to drink only water - it can make a big difference.
- Eat 5-6 small meals a day. This helps boost your metabolism and curbs your appetite.
- Try to find your caloric maintenance level and gradually cut down 100-200 calories per week until your are losing 1-2 pounds a week.
4. Sit-ups are useless
Sit-ups are supposed to target the abs but in reality the hip flexors and spinal erectors are contracted during the movement. The abs are only used isometrically as stabilizers. Basically, this means that sit-ups are terrible for your back and are not beneficial for your abs anyway.
5. Other Exercises To Do
Now this would be the point for me to plug some new revolutionary product or idea, but that is not the point of this blog. Here are some ab exercises for beginners to do instead of the traditional sit-up:
- Crunches - There are many variations, but try to think of it as pulling your bottom rib directly to your hip
- Weighted crunches - same as above except holding a plate to your chest
- Hanging leg raises - hang from a pull up bar and pull your knees to your chest
- Janda sit-ups - these sit-ups correct the mechanically flawed sit-ups.
6. Don't Give Up!
While getting a six pack may not be as quick and easy as infomercials may have you believe, it is still a very achievable goal even for a beginner. All it takes is a little hard work and dedication. Giving up 2 weeks in will not help you get a six-pack and will not help your overall fitness.
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