The toned abdominal muscles—especially the infamous 6-pack—are often considered the Holy Grail of Fitness. Experts note that not only is it much harder to achieve than many understand, but striving for a 6-pack is not always the healthiest goal, especially for women. Say you need.
So why are Tone’s abdominal muscles coveted by so many? “Our society tends to associate” health “and” fitness “with a particular look. Usually this means slender with a visible definition of muscle, “Miriam Fried, founder and head trainer of New York City midfielder Strong, told Yahoo Life. “When it comes to wellness and exercise, the media often lacks various body shape expressions. This probably contributes to this. A quick Google search for the terms” fitness “or” wellness “s makes me feel. You can see exactly what it means. average. “
Whether having a 6-pack abdominal muscle is a realistic goal will be different for everyone, US Athletic Council-certified health coach and certified personal trainer Alaseride Leon told Yahoo Life. “What is realistic for others may not be realistic for me because of my lifestyle and responsibility for time,” she says. “But are the engraved 6-packs an available goal? Sure. It all depends on how someone decides and dedicates to get them.”
However, De Leon admits: I’m a soccer player, but it’s not impossible. “
What do I need to get 6 packs?
Beyond the time and motivation needed to get a visible abdominal muscle, there are two important factors that are very influential: body composition and gender. According to experts, it’s difficult for both men and women to get a 6-pack abdominal muscle, but “especially for women,” says Deleon. “Because men have a lot of muscle mass and high levels of testosterone, it’s easy to train your abdominal muscles.”
“In general, men have lower levels of fat below the waist, which is a boost because they also have more testosterone,” said Michele Schalf Olson, a professor of exercise physiology at Huntingdon College in Montgomery, Alabama. I told Yahoo Life. For the development of muscle tissue in the abdomen and whole body. Therefore, generally speaking, a young man or female who has a fat distribution like a man achieves more prominent results. “
More specifically, it means reducing body fat to so-called essential fat levels. This is the minimum amount of fat needed for normal physiological function. Men “need to reduce body fat for optimal health, about 2-5%,” says De Leon. “Therefore, it’s easier to lose body fat than the essential fats of women. [which is] 10 to 13 percent. “
In fact, more than core exercise, the “main factor” in defining abdominal muscles is body fat, or lack thereof, says Deleon. “We all have percentages that make up body composition. To get a sculpted abdominal muscle, we need to lower the total percentage of body fat that makes up body composition.”-Easy or easy for many Not a possible goal.
“People forget how important your diet is,” says Olson. “Actually you can develop strong and stiff abdominal muscles, but if they are covered with a layer of fat that is higher than ideal, it is difficult to see the carved effect.”
Deleon focuses on nutritional habits such as reducing stress, prioritizing sleep, limiting processed and sugary foods, and increasing lean protein, fresh vegetables, and water intake to reduce body fat. It is important to guess.
According to Olson, a healthy diet should be combined with whole-body exercises as well as core exercises. “Aerobic exercise and interval training are important for burning excess body fat in the abdomen,” she says. “We need a comprehensive program of aerobic exercise, abdominal exercises, a healthy diet, and reduction of excess abdominal fat.”
Are Very Low Levels of Body Fat Safe?
However, some experts question whether striving for such low levels of body fat is healthy or safe, especially for women. “Females naturally carry more fat than men, which means that reaching extreme minimums can adversely affect our body and hormonal function,” explains Fried.
To set goals for achieving a visible 6-pack, you often need to reach “strict calorie restriction and very low body fat percentage. This is quite healthy for many. Not, “says Fried. “It goes without saying that what determines the visibility of the abdominal muscles is often more related to genetics than anything else.”
“Extreme diets and restrictions are often risk factors for eating disorders, which have the highest mortality rates of any mental illness,” Fried said. “A large number of women suffer from eating disorders.” Given that I am suffering, I am looking for a body shape that requires such extremes. From a mental health standpoint, I definitely do not recommend it. “
Experts (even those who believe that 6 packs are an achievable goal) also have a visibly carved abdominal muscle that is physically healthy or has a strong core. Point out that it is not the only sign of being. “The majority of people with strong cores don’t have a noticeable abdominal muscle,” says Deleon. “Think about how powerful a powerlifter is and how powerful a core of hundreds of pounds / kilogram must be in a deadlift, squat or bench press. This athlete’s population is sometimes not powerful. A classic example of a core. A traditionally carved 6-pack abdominal muscle. Yes, it is possible to have a strong and healthy core without a prominently carved abdominal muscle. “
Fried agrees that body shape and size “does little to tell us about someone’s health level and health.”
The visible abdominal muscles “just tell you that you have low body fat percentage and the genetics to keep your stomach flat,” says Fried. “They don’t tell us anything else about someone’s health, strength, endurance, gym abilities, diet, or exercise habits.”
Fried points out that some of the best athletes on the planet can’t see their abdominal muscles. “If your goals are healthy and strong, I highly recommend setting performance-based goals rather than aesthetic goals,” she says. “These types of goals are much more realistic, much more fulfilling, and much more motivating to achieve!”
How to safely strengthen your abdominal muscles
It’s not saying you should skip those abs exercises. In fact, having a strong core is important for several reasons. “Everything in the body is connected, including muscles, ligaments, tendons, and fascia.“ Weak connections ”are prone to compensation, imbalances, and injuries. A strong core allows someone to get the right balance. , Body alignment and posture, and reduced risk of injury. Core strength provides the right stability and balance for a person’s movements, regardless of fitness level or age. “
Contrary to popular belief, the best way to strengthen your core is to focus on whole-body exercise, not just your abdominal muscles. “Composite exercise is a great way to target multiple muscle groups and cores,” says De Leon. Some examples include deadlifts, squats, pull-ups, and standing overhead presses. The movement that Deleon says is “essential” to the stability and strength of the core is the board.
“Exercise that targets the core directly is a great accessory exercise, but it shouldn’t be the first and only form of enhancement to the core,” explains De Leon. “Make sure that all exercises focus on proper alignment and shape, not weight, repetition, or time to hold the board.”
But if you’re lamenting the fact that the 6-pack abdominal muscles remain elusive, pay attention to Deleon’s words. She says. “A person is very healthy and strong and may not have the defined 6 packs.”
For some, to carve the abdominal muscles, “it needs to be lower than the body fat percentage recommended for men or women, which is neither sustainable nor healthy,” says Deleon. “Your health should be your top priority.”
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