THE TRUTH ABOUT 6 PACK ABS
Articles about six pack abs are misleading.
They are for people that are NOT overweight!!!!
Doing crunches/sit-ups will only form muscles under belly fat, for those who are overweight. This will actually make your stomach look bigger!
” Abs are built and destroyed in the kitchen!”
Never Give up
The 1st point of attack in regards to exercise is to do cardio.
(if you have a gym membership, the following applies)
1) Elliptical, not On Level 1 But On 10
2) Treadmill on level 10-15 incline to give the feel of going up a hill (creating resistance) at 3.0 mph
3) The next is actually participating in a Spin cycle class.
4) A rower or row machine if available ( High Intensity /Low Impact on knees)
5) Stair Master
If you don’t belong to a gym , you can also walk around your neighborhood
(1 mile or 20 min) or at a local track 4 laps (1/2 mile) to 8 (1 mile) laps. Take the stairs. Use bleachers if available at a park, as well.
Any Aerobic YOUTuBE video for 20 min 3 xs a week is great!
As for strengthening your core,
6) Planks are the key (30 to 60 sec).Alternating with one leg in the air
4 sets with each set longer than the first
8 sec then 15 then 30 then 45 sec
7) Leg raises and weighted leg raises
8) Real push-ups ( modified on knees for women is ok)
9) Squats also help develop a strong core, with correct posture and foot placement PLEASE USE A SPOTTER OR USE A SMITH MACHINE!!!
So it’s cardio and strengthening your core, to begin a path to six-pack abs.
You must lose the weight first to then begin a six-pack routine
If you are at least 30 lbs overweight and not a beast in the gym, a six pack is going to take at least 6 months to a year and that is flexing your stomach
The most important key to getting fit, which everyone leaves out is a
EATING 5 SMALL MEALS A DAY
(How many hours a day you’re awake divided by 3)
Breakfast ,Lunch, Dinner and two Snacks
Don’t hesitate to seek help from fitness professionals, whether it be a Registered Dietitian or a Certified Personal Trainer
AFTER YOU HAVE REACHED YOUR GOAL, KEEP UP THE SAME EATING AND WORKOUT HABITS
Genetics and lifestyle also play a key factor in weight loss. High-stress levels increase the activity in the hormone cortisol- Normally, it’s present in the body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body.
Small increases in cortisol have some positive effects:
A quick burst of energy for survival reasons
Heightened memory functions
A burst of increased immunity
Lower sensitivity to pain
Helps maintain homeostasis in the body
“Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress. This results in that stubborn pooch in your lower abdomen region.”
Cortisol and Stress: How to Stay Healthy Cortisol and Your Body By Elizabeth Scott, M.S. Cortisol and Your Body By Elizabeth Scott, M.S. -Retrieved Feb 2014