The first thing you need to understand is this: we ALL have a 6-pack! 6-packs aren’t created when we complete abdominal exercises…they actually already exist. Don’t believe me? It is a fact that these muscles already exist if they did not you wouldn’t be able to stand up straight!
The reason most of us can’t see our abs is because they’re covered by a layer of fat. What this means is that:
- Doing ab exercises to achieve a six-pack is an impossible goal
- The only way to see your six-pack is to reduce your body fat
- The best way to reduce your body fat is:
1. cardio training (which must be done correctly, I will show you how)
2. strength training (ab exercises performed for hypertrophy, = enlargement of the cell
3. a healthy natural food diet
This doesn’t mean that ab exercises serve no purpose.
The Rectus abdominis are two parallel muscles separated by a band of connective tissue, running vertically along the length of the abdomen. This is the muscle that produces a 6-pack. If you enlarge the muscle itself it will be dissected more noticeably by the connective tissue, therefore creating a deeper cut 6-pack
Strong abdominals also support your core. The abs are part of your core muscle and build a foundation for most exercises. The stronger your abs, the harder you can exercise, the more fat you can burn, and the more visible your 6 pack!
However, keep in mind that your ab workout is just one part of a complete program when it comes to getting a six-pack.
- there are ways to burn 300 % more fat performing high efficiency cardio exercises
- perform the most efficient ab exercises that will support hypertrophy = enlargement of the cell, 8-12 reps
- a whole food based diet which does not include any kind of overpriced supplements. You should only use food that was given to us by mother nature, food that contains natural enzymes which supports loss of excess body fat
Hypertrophy is the enlargement of tissue as a result of an increase in the size of the muscle cell. In order to gain the elusive 6-pack you need to train your abdominals for hypertrophy…
Your abs are primarily composed of fast twitch muscle fibers and respond better with lower repetitions. When you perform sets of more than 12 repetitions you will, without doubt, decrease the effectiveness of the exercise being carried-out. If endurance is what you want, do high reps. If you want a 6pac you must do an exercise where you can accomplish 8-12 reps maximum
While we are increasing the size of the muscle cell a reduction of the subcutaneous body fat is necessary in order to uncover the muscle layer. It is not possible to achieve this effect when you strength train within the aerobic heart rate zone.
Performing an abdominal exercise will not reduce the fat in your abdomen area. Why? Because there is no such thing as ‘spot reduction’. In other words, it is a combination of your cardiovascular and nutrition programs that will play the biggest role in reducing body fat and exposing that desired 6pac.