It is a common belief that only some people can have 6 pack abs because of their genetic predisposition. However, this is not true. Actually, anyone who is physically able and willing to do what it takes can get 6 pack abs. In this article, the 6 reasons as to why anyone stands a good chance of getting 6 pack abs are discussed in detail. When you go through the article, you will realize that the process involved is simple but not easy because it needs discipline and commitment to achieve the goal.
What Are Exactly 6 Pack Abs And Why It Is Good To Have Them?
The rectus abdominis muscle, referred to as abs, is the paired muscle that runs vertically on either side of the anterior wall of the abdomen of a person. These parallel muscles are separated vertically by a band of connective tissue called linea alba. Three (sometimes four) bands of connective tissues separate the parallel muscles in the abdomen to form 6 or 8 different segments. It is because of the appearance of the segments that rectus abdominis muscle is also known by the name “6 pack.”
These muscles are important postural muscles as they help flex lumbar spine. They also assist in breathing and play a key role in respiration, especially when exhaling forcefully. They also help keep the internal organs in place create intra-abdominal pressure required to deliver a child, lift weight, etc.
Then, why does anyone have a good chance of getting 6 pack abs? Here are the reasons.
Reason #1: Role Of Genetics
Males have an edge over females as they tend to have lower body fat levels. It is, therefore, slightly easier for them to shed fat to have a defined abdomen. The role of genetics can also be related to the body type: mesomorph, endomorph or ectomorph. An ectomorph typically has lower levels of body fat and, therefore, can easily get 6 pack abs. A mesomorph has more muscles and it is easy to burn fat by working the muscles. An endomorph will have to put in more effort than those having other two body types as the amount of fat that is to be shed to get defined 6 pack abs is higher.
Reason #2: Diet And Nutrition
If you want to have 6 pack abs, you must bring down your body fat level by avoiding foods that contribute to increasing body fat and increasing your body’s metabolic activity. The first step is to have 5 to 6 mini-meals, instead of 3 big meals, in order to keep your metabolic activity at its peak. It is also important to avoid foods such as white bread, soda, pasta, candies, desserts rich in processed sugar, hydrogenated oils, sugars, corn syrup, etc. which serve to increase your body fat levels. On the other hand, eating foods such as oatmeal, whole grain breads (in limited amounts), olive oil, vegetables and fruits, nuts, lean protein, water, etc., help you achieve your 6 pack goal.
Reason #3: Exercises
If you are exercising just like everyone else, you may not reach your goal. You need to do the right exercises with a lot of commitment. One of the key factors that differentiate achievers from non-achievers is commitment. You need to do three kinds of exercises: cardio, ab exercises and weight lifting. You should workout for at least four days in a week. When doing cardio exercises, it is better to do interval cardio workouts wherein you sprint for 15 seconds and then walk for one minute. You can repeat it 10 times. Weight lifting is important as adding 3 pounds of muscles is equivalent to the calories burnt when you do a 1-mile jog. There are a number of different ab exercises that you can do and it is a good idea to mix them up so as to develop the oblique muscles as well.
Reason #4: Get Sufficient Rest
It is not a good idea to exercise on all the seven days of the week. You need to provide sufficient rest for your body to recuperate. This is because your muscles develop micro ruptures when you exercise and rest is essential for the muscles to recover. Therefore, you can plan to do cardio exercises on two days in a week, but not on consecutive days. As far as weight lifting is concerned, plan to do 30 to 45 minutes of workout for two days in a week with at least one day gap in between. When it comes to exercising your abdomen, you can work out on two days in a week with sufficient rest in between.
Reason #5: Increase The Difficulty
Muscle mass grows on the basis of progressive resistance, meaning an increase in weight being lifted, resistance or difficulty is essential to see improvement in results. For example, you can do crunches with weights on your chest or do sit-ups at an angle by positioning yourself on a declining bench. Increasing the difficulty level of the exercise helps to kick start new abdominal muscle growth.
Reason #6: Positive Thinking
You need to develop a positive expectancy that you can get 6 pack abs. It gives you the power and the motivation to get it done. Many people give up too soon thinking that others can do it but not them. It is easy to say and believe that it is impossible to get 6 pack abs than bringing about a paradigm shift in your thinking and believing that you can do it. The best way to develop positive thinking is to actually start doing what you need to do to get 6 pack abs.
Summarizing, it is clear from the above that it is definitely possible for anyone to have 6 pack abs. The amount of effort that you may need to put in will depend of your genetic makeup, but with the right kind of exercises, sufficient rest and positive thinking, you can achieve your goal.