Summer is here and the beach is the best place to be. Naturally, Sixhe wants to get the pack. You’re working out at the gym and making what looks like the right food choices, yet those abs refuse to show.
You can also look for the best ab rollers online, (opens in new tab) Or why not pencil in 1,000 lunchtime crunches and see the key steps to achieving true belly satisfaction?
We turned to Claire Baseley, a registered dietitian with a background in biological sciences, for advice.
Clare is an award-winning Registered Dietitian with 20 years of experience in the food industry and public service, with a degree in Biological Sciences from the University of Oxford and a Master’s degree in Human Nutrition from the University of Sheffield.
What is a six pack?
Six pack is a general term attached to the rectus abdominis muscle. We all have these muscles, but we need a low enough percentage of body fat to see them. This is an important point to consider, as less is not necessarily optimal health.
As Baseley puts it, “A visible six-pack No proof of health. Well-defined abs are often touted as the holy grail of the best physical conditioning, but his sports nutrition veteran Baseley warns: Body fat levels may have to be low enough to affect a woman’s menstrual cycle, and some women may lose their periods in striving for a six pack. clearly shows that it has a negative impact on ”
How do you get a six pack?
If you’re committed to your future path, the process is essentially twofold.You need to train your abdominal muscles to make them bigger, stronger and more visible. should be reduced.
flush the stomach
There are ways to reduce body fat, but ultimately you’ll end up achieving a calorie deficit. (opens in new tab) (Consume fewer calories than your body needs). “People in sports typically consume fewer calories than they need to maintain their weight,” says Baseley. Combined with increased physical activity, this causes the body to lose fat while preserving lean tissue.
Balancing is a difficult task and must be approached with care. “Health is always a consideration,” he says Baseley. “A diverse and balanced diet should be consumed to ensure that this approach does not create nutritional deficiencies,” she says.
Given the extreme measures required to get a six pack, it’s worth taking the time first to consider if it’s the right approach for you. “A diet that reduces body fat can be very demanding,” he says Baseley. Not only does this put your physical health at risk, but it can also make you socially isolated, uninspiring, and negatively impact your mental health and body image.
abdominal muscle training
Some of the best exercises for developing core strength and six-pack abs aren’t always the ones that come to mind. says Ryan McLean, a personal trainer and fitness coach who specializes in strength and conditioning. “For maximum muscle development, we recommend working on large compound lifts such as deadlifts, back squats, overhead presses, sled pushes, pull-ups, cleans and snatches.
“All of these compound exercises are full-body movements and require you to use your core to perform them properly. I’m shocked when I tell you that you don’t have to do 5-10 minutes of sit-ups at the end because you’re doing it.”
How often should I train for optimal results? Four times a week is the perfect balance of exercise and recovery, says McLean.
What are the best exercises for a six pack?
The best exercises to get a six pack can also help improve core strength, a fundamental component of your fitness journey. Please read the article about (opens in new tab).’
your trunk muscles (opens in new tab) It acts as a foundation for the body, providing mobility, strength and balance while supporting correct posture. Planks, mountain climbers, crunches, reverse crunches, Russian twists, dead bugs, and leg raises are all solid ways to work your core, but they’re not as effective as larger compound exercises that work a lot of muscles, but offer similar benefits. there is. core.
Consider other options. It’s not as simple as just doing crunches,” he says.
As with any other part of your body, focusing too much on these “mirror muscles” will create weakness elsewhere, so a balanced approach is important. consult a qualified professional,” says Baseley.
How long does it take to have a six pack?
When dropping body fat, it is recommended to do it slowly. Losing weight at a slower pace is generally considered safer, but also a more sustainable approach and research. (opens in new tab) – Suggested to be the most effective way to preserve the all-important lean tissue that builds your abs.
As for when you can expect to see these abs first on the parade, the answer depends on a number of factors, including body composition, training plans, and nutritional intake. It will take as long as you need to lose body fat in a healthy way, which depends on how much body fat you have to begin with.
Baseley says that the route to achieving abs is far more important than the goal and that you shouldn’t “aim to lose more than a kilo a week”. Others emphasize the importance of carefully considering broader impacts.
Given that regular monitoring of diet and weight is considered critical to successful weight loss, striving for a six pack can become a goal that disrupts the rest of your life. It is easy to understand that there is
“Is it worth sacrificing your physical and mental health for an aesthetic that most people don’t get to see?” asks Baseley. Perhaps that answer is the best starting point when considering embarking on a Six Her Pack quest.
