The fitness industry makes billions of dollars a year telling the market that in less than 20 minutes you can have the abdominals of your dreams. Many of these claims are based on exercise machines, diet fads, or dances that are supposed to help you get the chiseled abs you want. If you go to the gym, you will see countless men and women doing variations of the sit-up to try to get a six pack. In 2011, and multiple times before, Yale Scientific had an article that proves once and for all, that spot reduction/targeted weight loss does not work. So why does people still do it?
Old Habits Die Hard:
If you want big biceps, you would probably workout your arms. If you wanted a big chest, you would probably start doing bench press. It only makes sense that if you want a ripped stomach you would want to do sit-ups, planks, bicycles, and mountain climbers, right?
Your abdominals are a set of muscles that protect many vital organs. For many of us, it is covered by a layer of fat. This layer of fat covers up the abdominals and prevents your six pack from showing. Although many of the above exercises will increase core strength, and help build the muscles underneath the fat, it will not create the look you want. Also, many of those exercises can put added stress on your back and neck.
The 5 Commandments of Getting a Six Pack:
- 1. Six Packs are Made in the Kitchen
- Calorie deficit diets will help burn fat. A calorie deficit diet should include lean protein, complex carbs, and healthy fats. You cannot eat junk and get the abdominals you want.
- 2. Cardio Crushes Fat
- Cardio will help you burn excess calories, which will burn fat. Targeted fat loss doesn’t work, but cardio will help you burn fat all over your body. It will also help your heart and lungs.
- 3. No Sit-Ups Required
- Sit-ups, planks, and other abdominal exercises are okay for building your core, but I like my trainees to focus on lifting weights with exercises that target multiple muscle groups.
- 4. Lift Weights
- Lifting weights will help you strengthen your core and provide more fat loss. It will also help you gain lean muscle which burns more calories than fat.
- 5. SBD
- Not silent but deadly, SBD stands for Squats, Bench, and Deadlift. These three exercises done with the proper form works out the core and will help you achieve the results you need.
Don’t listen to the latest fads, don’t purchase new exercise equipment. Here is some simple advice to burning fat. Before starting any fitness or diet regimen, talk to your doctor. Try to run for 20 minutes a day, 4 days a week. Try to target 100 grams of protein a day, while eating around 1500 calories a day. Lift weights at least 3 days a week, each day focusing on a different body group. Remember to use proper form and have a spotter nearby.
Dustin Holston is a certified personal trainer that likes to lift heavy weights and listen to loud music. You can find more information by following Dustin on Twitter: NutritionTrain, Facebook: https://www.facebook.com/Nutritionandpersonaltraining , or email: firstname.lastname@example.org