It doesn’t matter if you want to build your cardio or strengthen your biceps, setting a fitness benchmark or goal is crucial. For some people, that goal is “get a six pack”—but this can be easier said than done if you don’t have a smart, trainer-backed program to get there.
Let’s be clear: Six-pack abs are not something that is easy or possible for everyone. It is important to understand that not all factors that can influence your ability to see your abs are your responsibility. Not only can diet and exercise have an impact on your body composition (or how much body fat you have to how much lean muscle mass), but genetics also play a role. Hormones like cortisol (a.k.a. belly fat) can have a significant impact on your body. The stress hormone. According to research, stress has been shown to be linked to higher abdominal fat in non-medically overweight females.
So, what body fat percentage *do* you need to have for a six-pack to appear? Jamie Costello, MSC from the Pritikin Longevity Center says most women need to have a range of 15-19 percent body fat (BF). “Theoretically, as long as the approach to the reduction of body fat is safe—for example, no more than 1 to 2 percent per month reduction through healthy eating and consistent exercise—it’s an acceptable goal for the extremely dedicated and genetically blessed.”
Costello suggests that six-pack abs can be achieved if your diet and training support the goal. “Getting below 20 percent BF for the dedicated athlete could take six months, or more.
Costello acknowledges that body type can impact the body fat percentage required to “reduce the subcutaneous fat until the underlying muscle structure is evident.” If you have more body fat around the midsection, then a lower percentage may be required to achieve six-pack abs.
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Costello warns that this goal is not realistic for most women and should not be recommended to the general population. It is unrealistic for most women and can lead to frustration. That would be my hesitation.
Costello’s favorite focus? Costello says, “Functionality in the body as it relates daily activities.” That involves taking aesthetics out of the picture—in other words, “I want a six pack!”—and instead focusing on overall health. The good news is: The good news?
You’ve probably heard of goal revising. This one is easy to revise on semantics. Instead of focusing solely on six-pack abs look at a tighter core or sculpted midsection. Certified trainers and researchers have some insight on how to achieve both.
1. Get your cardio moving.
It’s not surprising that Kourtney Kim Kardashian’s trainer encouraged her to incorporate cardio into her daily routine in order to get in the most shape of her life (visible abs, all). Everywhere workout.
Why? Because aerobic exercise is an excellent way to lose fat. According to a review of 16 clinical trials, more cardio means more belly fat. You can also lose your overall body weight by spot training a muscle area, even though there is no such thing as “spot training”.
So, when you do cardio consistently as part of a fitness routine that’s also focused on core and muscle building, you’ll start to see your body composition shift and more tone and definition from head to toe—abs muscles included.
2. You can also include HIIT training to your workout routine.
What is HIIT? It stands for high-intensity inter training and may be the fastest way to get abs. This is because it combines cardio and strength training into one quick, efficient workout. It really raises your heart rate.
“The beauty of a HIIT workout is that you can lose body fat as well as gain lean mass,” says Steve Uria (certified trainer, founder of the HIIT fitness studio Switch Playground). I would say that HIIT can make a significant difference in your body if you do it three to four times per week.
3. Keep your abs strong.
Anna Kaiser, a certified trainer and founder of AKT Fitness, believes that core training should be part of every workout. She is the woman behind the abs of Shakira and Kelly Ripa. You need to be aware that core exercises alone won’t give you muscle definition. A small study of 24 women who did core workouts five times per week for six consecutive weeks found that core exercise didn’t reduce belly fat. You’ve probably heard this before: A six pack is made in the kitchen.
Exercise is the only way to build muscle mass and achieve definition. It’s important that you don’t just focus on your rectus abdominalis when working out your ab muscles. Six pack. You want your entire core to be strong, including your internal and transverse abdominals as well as your internal stabilizers. This can be done by doing moves that are sculpting from every angle (like this Kaiser abs workout).
Try this core workout Autumn Calabrese is a celeb trainer
4. Increase your intake of protein
If you are already active, you probably know that protein is crucial for your recovery between workouts. It helps your muscles build and strengthen. Did you know that increasing your protein intake can also help you lose body fat?
You don’t need to eat a lot of protein to make a significant difference. One study found that adding just 15% more protein to your diet could make a big difference. Here are the best high protein foods you can start eating right away if they aren’t already. Almond-Sunflower Protein Cookies anyone, anyone?
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5. Reach your daily H2O goal.
Not only is it good for your skin, but also for your overall health. Some research suggests that staying hydrated can help you lose more calories and body fat.
Research has shown that drinking 17 ounces of water can boost metabolic rate by up 30 percent for anywhere between 10 and 40 minutes. Just FYI, another study showed that you can burn 23 calories for every 17 ounces of water.
Martin Rusch
6. Reduce the intake of sugar and processed foods.
Do you remember the childhood story of the grasshopper who had only enough food to survive, and the ant who saved every bit of food for the future? Your body is the ant in the fable. It stores any excess fuel it doesn’t use right away as fat that can be used later for energy.
This happens quickly when you eat foods high in sugar or calories, such as sweets and packaged goods. It is important to consume them in moderation if you are looking to lose fat while gaining muscle.
7. Complex carbohydrates are better than refined carbs.
Here’s another thought: Refined carbohydrates such as white bread, flour, or rice can cause blood sugar levels to go on a rollercoaster ride, making you feel hungry and wanting to eat.
Research shows that people who ate more refined grains than whole grains had higher levels and lower levels of belly fat. However, the reverse was true for those who ate more whole grains than refined options.
Complex carbohydrates are a better choice. They have a low glycemic index which means they won’t spike your blood sugar and will make you feel fuller for a longer time. They are also the easiest nutrient to digest for your body when you need energy.
8. Get fiber.
High-fiber diets are good for your overall health. If you are looking for ways to slim down and get ripped, adding 10 grams of soluble fiber per day can help to reduce belly fat.
Participants in the study saw a 3.7% reduction in abdominal fat over five year spans, without doing anything else.
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Source: Women’s Health Mag
