Face it- we all want a flat, sexy midsection. But for many of us no amount of crunches or sit-ups seems to get the job done. I can’t tell you how many times people have asked me the following question:
I do hundreds of crunches and sit-ups a day and I still have a flabby midsection. What gives?
Well, before I reveal your six-pack abs blueprint, let’s first debunk some very important myths regarding how to get six-pack abs:
Myth#1- Weight loss is the key to seeing your abs.
The key to seeing your abs is fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle like clockwork. By improving body composition you will put yourself in the best position to rock that coveted six-pack.
Myth#2- Do lots of abs work to preferentially burn off stomach fat.
Spot reduction doesn’t work because your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created by proper eating and training. So your best bet is to focus on burning as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Compound, multi-joint movements like squats, kettlebell swings, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses burpees ) burn a lot more calories than isolation movements like crunches and sit-ups.
Myth#3- Crunches and Sit-ups are the best exercises for your abs.
21st century core training focuses on stabilization exercises in all three planes of movement by using pillar exercise variations (also know as planks). Besides training the true anti-extension function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.
Myth#4- Do lots of long-duration cardio to burn the fat covering your abs.
Both scientific research and real world case studies show that aerobic training (or slow, steady state, long-duration cardio) for fat loss alone just doesn’t work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, interval training, where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both resistance interval training and cardio interval training to combine the best of both worlds.
Myth #5 – You can get six pack abs even though you have crappy nutrition.
Every one has six pack abs but they are hiding behind the body fat that you carry. Nutrition is as much of a must as is training when it comes to revealing your abs. You have to pay attention to your nutrition or no amount of training will help you.
Luka Hocevar, CSCS, CFT, is a local Renton fitness boot camp instructor and real world fat loss expert. To book him to speak at your local South King County company, club, or organization please contact him by email at luka@hocevarperformance.com or by phone at (206) 372 9303. For a free one-week trial to his Renton Results Bootcamp location boot camp to experience the best personal training in South King County, please visit www.RentonResultsBootcamp.com.
