5 Things That Happen When You Get a Six-Pack
Revealing your abdominals doesn’t require excessive crunches and near starvation. Here’s how to invest in your midsection.
Crunch Time
We all have abs, but their strength, shape, and visibility varies, says PT Claire Steels, director of Steels Fitness. The extent to which they pop isn’t tied to the number of crunches you do. “Some will have visible abs without strong abdominals, while others will have strong abdominals without visible abs,” says Steels.
Core Values
Want abs that would make a Love Island contestant blush? For that, men need to have less than 13 to 14 percent body fat, says Steels. Aim for consistency in your training and nutrition, maintain a calorie deficit, and adapt your plan after three or four weeks if you’re not seeing any changes.
Brick by Brick
An overlooked factor in the quest for abs is that the muscles have a functional purpose: to provide support to your core. Train for strength and the aesthetics will follow. “Dynamic exercises, such as twists, will cause your muscles to shorten and lengthen to produce power, whereas static exercises such as the plank require an isometric contraction,” explains Steels. Combine the two for the best results. “And avoid training your abs more than four to five times per week. They need to recover.”
Scorched Earth
Leaning out is no easy feat. The Journal of the International Society of Sports Nutrition suggests that to do this safely, you’ll need to lose 0.5-1% of your bodyweight per week. And you don’t need to ban carbs. In fact, says Steels, you might find it easier to limit your fat intake to 30% of your calories.
Crash Course
Take it slow and steady. “Reducing your energy intake too much can interrupt sleep,” says Steels. A smaller deficit of 300 to 400kcal per day might take longer, but it’ll be less arduous. And remember: ultra-low body fat isn’t a marker of well-being. Men aged 30 to 50 can be healthy at the 20 to 23 percent mark.
From: Men's Health UK
