|
The Six
Pack Abs "Secret"
By Russ Yeager
One of the most frequently asked questions I get is "How can I get
six pack abs?" It seems like everyone is interested in getting abs.
In fact, I would say that I get more inquires specifically about
building impressive abdominals than I do about all other body parts
combined. So what's the obsession with abs? For one thing, a well-defined
mid section is the center of our physiques and represents someone
who puts in a lot of hard work and takes pride in their physical
appearance. Also, if someone has well defined abdominal muscles
then they probably have a lean physique overall since most people
(especially men) tend to hold body fat in their mid section, and
this is one of the last place the fat comes off when dieting and
exercising to lose fat. Now, there are some people who ONLY care
about abs and have a great "six-pack" but no other muscular development.
While I prefer and strive to build a more rounded physique, if just
having great abs is your thing then that's fine too.
Either way, obtaining "six-pack" abs is a very simple process that
every one can achieve. That's right, I said everyone. When some
people ask me how I am able to get my abs so defined it is if they
are trying to get the "big secret" to great abs. I feel like I am
letting them down when I tell them that there is no secret, but
that it is a matter of doing certain things both inside and outside
(mostly outside) the weight room consistently over a period of time.
The secret is that you have to both want it bad enough and be willing
to do what it takes for as long as it takes. Other than that, it
is very simple. So, here is what I tell everyone who asks me about
getting abs:
Over the years, I have tried many different approaches, exercises,
rep schemes, and frequencies for abdominal training. I have performed
hundreds of crunches every day. I have worked abs at the end of
each weight training session. I have worked abs 2-3 times a week,
and I have worked abs only once a week. I have also concentrated
on using lower reps while performing weighted resistance exercises,
and performed only non-weighted exercises such as crunches and hanging
leg raises using a more moderate rep range. After all of my trial
and error I have come to this conclusion: The exercises I perform,
the rep range I use, and the frequency in which I work my abs does
not make a heck of a lot of difference in how my abs look! What
does make a difference is how low my body fat percentage is. The
lower my body fat, the better my abs look, period!
I am certainly not the first person to come to this conclusion;
still I continue to see people working their abs rep after rep day
after day hoping for that six-pack that never comes. Even some of
my own clients who I have explained that you must have low body
fat levels in order to "show" your "six-pack abs", still want to
focus on doing more or different exercises, when their real focus
should be on what they are putting in their bodies at the dinner
table. It's almost like people know that what I am saying makes
sense and will work, but they don't like the answer so they continue
to try new ab routines, but never improve the appearance of their
abs. If you want great abs, don't make it more difficult than it
has to be. Follow this simple strategy and be on your way to obtaining
a "six-pack" in time for summer:
In the weight room:
Again, I can't emphasize enough that the actual exercises you perform
for your abs will only account for about 1% of your abdominal appearance,
and if you have too much body fat covering your abs then that 1%
becomes 0% because the fat will cover up any abdominal development
you do have. That being said, I have found that working my abs once,
or sometimes twice a week works well. I usually perform only two
different exercises, 2-3 sets per exercise, and work in the 8-15
repetition range. I use weighted resistance exercises such as lying
leg raises with a dumbbell between my ankles and rope cable crunches.
I approach my abdominal training the same way I do for other body
parts. I use relatively heavy weight to stimulate muscle growth.
I then give my muscles time to recover and develop before working
them again. I feel that working in a lower rep range using weighted
exercises helps create deeper ridges and grooves in the abs as opposed
to higher rep workouts without weight. However, don't forget that
the training only accounts for 1% of your results! Are you sick
of me saying that yet? Well, no one ever seems to get it the first
time so if it takes repeating myself and risking being a pain in
the butt then I am willing to take that risk.
At the kitchen table:
Here is where 75-99% of your abdominal development comes from.
The reason I say 75-99% is that cardiovascular exercise can be used
to help burn body fat and bring out abdominal definition. However,
if you are meticulous about your diet then you can build a great
"six pack" without performing cardio. Depending on how much body
fat you have and your metabolic rate, it may take much longer to
achieve your "six pack" using weight-training and diet alone, but
it can be done. The quicker and more balanced approach is to combine
weight training, cardiovascular exercise, and a sound nutritional
plan. As far as nutrition goes, in order to lose body fat you have
to consume fewer calories each day than you expend. I personally
use a diet consisting of approximately 45% protein, 35% carbohydrates,
and 20% fat when trying to get lean. I feel these ratios allow me
to burn body fat while building, or at least maintaining muscle
mass. However, as far as getting lean abs goes, consuming fewer
calories than you burn is much more important than the macronutrient
ratio you choose to follow.
On the treadmill:
As I mentioned above, cardio is a great way to increase the rate
in which your body burns fat and help you achieve your lean six-pack
in a shorter period of time. I am a big fan of high intensity short
duration cardio for really cranking up your metabolism and melting
fat away quickly. Mix it up with some of the different machines
in the gym or take it outside. Running intervals or stadiums outside
is a great way to boost your metabolism and burn fat.
Conclusion:
Although I went about it in a long-winded way, getting a head-turning
set of abdominals that will be the envy of your friends and catch
the attention of the opposite sex comes down to 1) train your abs
once or twice a week applying the same principles used for other
muscle groups 2) (MOST IMPORTANT AND CRITICAL TO YOUR SUCCESS!)
consume fewer calories each day than you burn 3) use cardiovascular
exercise to rev up your metabolism and burn fat faster. That's it!
Be consistent and true to your workout and nutrition plan and I
guarantee you can have a lean set of abs. It won't happen over night,
but if you are persistent and keep working towards your goal it
will happen, and the self-satisfaction will far outweigh the sacrifices
you have to make along the way. Being able to showcase your new
"six pack" on the beach this summer won't be too bad either.
© Russ Yeager's Health and Fitness 2006 All rights reserved. Use
of this article is permitted for your newsletter, website, or other
publication as long as the content is not altered.
About the author: Russ Yeager has been called a "Physique Transformation
Expert." His passion is helping others make dramatic improvements
to their physiques, health, and level of life happiness. Russ is
a Certified Fitness Trainer (CFT), writer, amateur bodybuilder,
nutrition and fitness coach, and owner of Russ Yeager's Fitness
Solutions. For more information visit http://www.russyeager.com
|
