Six Pack Abs
By Desirea D. Caucci, PT, DPT
Let’s get an early start on thinking about 6-pack abs in time for summer, shall we? We all want them and some
of us are more genetically engineered to have them based on body composition. Body fat is the main
determining factor in achieving a chiseled abdomen; some people are born with low abdominal fat distributions
while others (most of us!) are prone to storing fat in the middle. Extra layers of fat in the abdomen cover up the
muscles… they are in there, just buried away! By thinking about it and acting on in now, you may be able to
achieve the tight abs you desire by summer!
Six-pack abs are achieved through a combination of ways involving burning the extra layers of fat and building
the underlying muscle. The most important step is following a diet that will shed the extra pounds. In order to
see the abdominal muscles, body fat composition needs to be in the recommended ranges (males approximately
10% and females approximately 20%). An article found at bodybuilding.about.com recommends the following
fat-burning diet:
A great diet consisting of 40% carbs, 40% proteins, and 20% good fats works best for the purposes of losing
body fat. Since you are focused on reducing body fat, dairy products and fruits need to be eliminated at this
time; not because they are not healthy, but due to the fact that the type of simple carbs contained in these foods
may slow down fat loss. Carbs should come mainly from complex slow releasing sources such as oatmeal, grits,
brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli. Proteins
should come from chicken, turkey, tuna, and lean red meats. Fats should come from monounsaturated and
polyunsaturated sources. Canned extra virgin olive oil and flaxseed oil should be the main sources of these.
The next step involves burning extra calories by ramping up cardiovascular exercise. The recommended amount
is 30-60 minutes 3-6 times per week. In most cases, the more the better, but begin at the conservative range if
it is new for you. Always listen to cues from your body about pain, excessive shortness of breath, or dizziness.
These are signs that you may be working too hard. Consult a professional if you are unsure about how to begin
safely or if you have health problems that may affect your response to exercise.
Toning is the next step. Defining abdominal muscles, as well as all other muscles, requires a diverse weight
training routine that involves free weights, machines, and the use of your own body for targeting specific muscle
groups. The abdominals are targeted with various forms of crunches/mat work, physioball routines, pilates and
weight machines. It is best to work each muscle group with a day of rest in between to allow for recovery. Ab
training can be performed safely 3-4 days per week.
That’s all! It is not that hard, but it does demand concentrated, sustained effort on your part to make it happen.
There is no magic “ab sculpting machine,” diet pill or supplement that will achieve the results you want. Only
you have the power to make 6-pack abs a reality, if you are willing to work for them.
By Desirea D. Caucci, PT, DPT
Let’s get an early start on thinking about 6-pack abs in time for summer, shall we? We all want them and some
of us are more genetically engineered to have them based on body composition. Body fat is the main
determining factor in achieving a chiseled abdomen; some people are born with low abdominal fat distributions
while others (most of us!) are prone to storing fat in the middle. Extra layers of fat in the abdomen cover up the
muscles… they are in there, just buried away! By thinking about it and acting on in now, you may be able to
achieve the tight abs you desire by summer!
Six-pack abs are achieved through a combination of ways involving burning the extra layers of fat and building
the underlying muscle. The most important step is following a diet that will shed the extra pounds. In order to
see the abdominal muscles, body fat composition needs to be in the recommended ranges (males approximately
10% and females approximately 20%). An article found at bodybuilding.about.com recommends the following
fat-burning diet:
A great diet consisting of 40% carbs, 40% proteins, and 20% good fats works best for the purposes of losing
body fat. Since you are focused on reducing body fat, dairy products and fruits need to be eliminated at this
time; not because they are not healthy, but due to the fact that the type of simple carbs contained in these foods
may slow down fat loss. Carbs should come mainly from complex slow releasing sources such as oatmeal, grits,
brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli. Proteins
should come from chicken, turkey, tuna, and lean red meats. Fats should come from monounsaturated and
polyunsaturated sources. Canned extra virgin olive oil and flaxseed oil should be the main sources of these.
The next step involves burning extra calories by ramping up cardiovascular exercise. The recommended amount
is 30-60 minutes 3-6 times per week. In most cases, the more the better, but begin at the conservative range if
it is new for you. Always listen to cues from your body about pain, excessive shortness of breath, or dizziness.
These are signs that you may be working too hard. Consult a professional if you are unsure about how to begin
safely or if you have health problems that may affect your response to exercise.
Toning is the next step. Defining abdominal muscles, as well as all other muscles, requires a diverse weight
training routine that involves free weights, machines, and the use of your own body for targeting specific muscle
groups. The abdominals are targeted with various forms of crunches/mat work, physioball routines, pilates and
weight machines. It is best to work each muscle group with a day of rest in between to allow for recovery. Ab
training can be performed safely 3-4 days per week.
That’s all! It is not that hard, but it does demand concentrated, sustained effort on your part to make it happen.
There is no magic “ab sculpting machine,” diet pill or supplement that will achieve the results you want. Only
you have the power to make 6-pack abs a reality, if you are willing to work for them.
Follow us
