There has been so much written about abs and so many of us guys are obssessed with having a 6 pack, hell many of us want an 8 pack. I wanted to add my two sense on what it takes to get a six pack by discussing a few factors I don't see mentioned too often. First and foremost one needs to lose fat and you can't spot train. The general consensus out there says that in an average, healthy individual a pound of body weight = 3500 calories. In order to lose weight you need to knock off 500 calories a day. After you lose the weight, the abs you've been working hard to build can finally be seen. Sounds simple, methodical and good right? Well, it's a bit more complicated than that. We have these crazy things called hormones such as testosterone and cortisol. If your body is in a state of stress cortisol is going to increase blood sugar and you are starting a viscious cycle where your body is breaking down muscle and storing the sugar released. That's a big simplification but in short it's a bad thing. Cortisol is not entirely bad mind you, but our species never evolved to be under constant stress. Our modern lifestyles are oriented toward stress. We're designed to feel awake after a good night's sleep but since we are stressed out all day long, we wake up feeling sluggish and weak. So what does that have to do with a 6 pack? Well, if your hormones are off (cortisol constantly being activated from stress) your chances of getting rid of that last layer of fat let alone a 6 pack are VERY slim. Also I mentioned sleep. 8+ hours of uninterrupted sleep in a pitch black room to be precise. Proper sleep is essential for proper digestion, muscle repair, stress relief and resetting our hormones back to where they should be. If your sleep sucks, there's a strong chance your abs do too. Also, regarding the calore thing. Calories are a nice guideline but your body is not a math book. Too little food coupled with too much stress could keep you in a state of muscle breakdown and fat storage. So, get your sleep! Eat high quality nutrient dense food so the "calories" you consume are packed with nutrients. It's not just how much you eat but the quality that matters. I'd like to stress QUALITY.
So in short to maximize your chances of getting a six pack or eight pack:
-8+ hours of uninterrupted sleep in a pitch black room.
- stress management via mediatation or tai chi or yoga or long walks in the park (you get the idea)
- watch portion sizes but don't starve yourself!!!
- eat high quality, nutrient dense food - avoid eating out
- If you really want a six pack, avoid Alcohol ( I like a drink occasionally but if you're serious about a 6 pack it's time to put the bottle on the shelf)
- Be active. at least 3 days of resistance training. 3 days of circuit training or cardio which can be plyometrics, swimming, spinning, kickboxing, burpees aka mix it up!!!
- Engage those abs throughout the day and take time to work your abs. Crunches are not my favorite, there are many other exercises!
- Don't obssess over 500 calories less a day, focus on food quality and acceptable portion sizes.
- Avoid sugar like the plague. Fruit occasionally is ok. Stick to nutrient dense carbs like Sweet Potatoes and even then only after your workouts. Carbs don't necessarily make you fat but sugar does spike your blood sugar levels.
- Eat healthy fats and get your body used to using them as fuel. Become "fat efficient". Your body needs fat, so it takes fat to burn fat. If your body is always starved from too little fat it will convert other things you eat to it. You don't need tons of carbs for fuel. Your liver and muscles store glucose and your body can use fat as energy once you adjust your diet.
So in short to maximize your chances of getting a six pack or eight pack:
-8+ hours of uninterrupted sleep in a pitch black room.
- stress management via mediatation or tai chi or yoga or long walks in the park (you get the idea)
- watch portion sizes but don't starve yourself!!!
- eat high quality, nutrient dense food - avoid eating out
- If you really want a six pack, avoid Alcohol ( I like a drink occasionally but if you're serious about a 6 pack it's time to put the bottle on the shelf)
- Be active. at least 3 days of resistance training. 3 days of circuit training or cardio which can be plyometrics, swimming, spinning, kickboxing, burpees aka mix it up!!!
- Engage those abs throughout the day and take time to work your abs. Crunches are not my favorite, there are many other exercises!
- Don't obssess over 500 calories less a day, focus on food quality and acceptable portion sizes.
- Avoid sugar like the plague. Fruit occasionally is ok. Stick to nutrient dense carbs like Sweet Potatoes and even then only after your workouts. Carbs don't necessarily make you fat but sugar does spike your blood sugar levels.
- Eat healthy fats and get your body used to using them as fuel. Become "fat efficient". Your body needs fat, so it takes fat to burn fat. If your body is always starved from too little fat it will convert other things you eat to it. You don't need tons of carbs for fuel. Your liver and muscles store glucose and your body can use fat as energy once you adjust your diet.
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