Each person has their own specific goals for their physique, well-being, and overall health. Some of those goals may include changing the body composition, either for health benefits or aesthetics. However, what’s absolutely certain is that the majority of people simply don’t care about having a six-pack and there’s nothing wrong with that. But if you’re one of those people who are eager to get a shredded waistline, you’ve come to the right place.
This article contains the latest findings in this area, with info backed by hundreds of studies with exact science behind them, that will help you get those shredded abs, without some false promises or magic pills that will give you a quick fix in the shortest amount of time.
The thing you call a “six-pack” is actually a muscle that runs the length of the abdomen.
The muscle we’re talking about is called “rectus abdominis”, which is the long and flat muscle which runs in a vertical line down the abdomen. It is also a part of what’s commonly known as the “core”, or the muscles comprising the body’s center.
The core muscles, including the abdominal muscles, act as stabilizers while we stand, turn our heads and neck, move the pelvis and help us do exercises or any type of intense physical activity, from fast running and jumping to cutting wood, shoveling snow, raking leaves and lifting weights. Put simply, whether you are standing still or you’re doing some kind of athletic activity, the abs play a crucial role in each of those movements.
Whether your abs will be visible or not depends on one thing only: the amount of body fat that you currently have.
Whenever you see a six-pack on someone, it has more to do with how lean he/she is, not how hard he trained. Everyone has the same muscles, including the abs. Put simply, the more fat you have covering the muscles, the less defined your muscles will be, i.e. less visible.
It’s important to note that whether your abs are visible or not, is not an indicator of how functionally strong your midsection actually is. Even though having a smaller body fat percentage is related to better health markers, having shredded abs does not necessarily mean you have greater core strength or that you are healthier than someone who doesn’t have cut and visible abs.
For the majority of people, the first thing they should do is figure out the amount of body fat they’ll need to lose.
As we already mentioned, if you want to get shredded abs you need to greatly decrease the fat later around the midsection until those abs become visible. The main problem is that for those who aren’t lean naturally or already have pretty low body fat level, they will have to lose a significant amount of body fat. It has been reported on average women in the US, have approximately 40 percent body fat and men 28 percent.
This isn’t only beyond what would normally be considered within the healthy range (which would be more around 11-22 percent for men and 22-24 percent for women), but it is also dramatically higher than the range one would need to have for a visible six-pack, which is around 10-12 percent for men and 19-22 percent for women.
Shedding the excess fat means consuming fewer calories than it’s actually required to maintain the current weight.
When you want to shed body fat, the most basic thing you need to do is create a caloric deficit, or eat fewer calories than your maintenance value, or the amount you need to consume to maintain your current weight. There are lots of calculators available on the net if you want to calculate the number of calories you need to consume on a daily basis for body re-composition. Once you get that number, you’ll need to do some trial and error to figure out if you’re eating the right amount required for your body’s basic metabolic needs plus exercising, while still losing fat at a rate which is not too fast.
For example, a 25-year old guy, whose height is 5-foot-10, weighs 190 lbs and exercises 3-5 times a week, would need to eat close to 2900 calories daily just to maintain his weight. If he wanted to lose one pound a week, providing he kept the same level of activity, he would need to eat less, which is around 1400 calories a day, sometimes even less than that, 1900 calories a day, if he wanted to lose 2 pounds a week.
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