Debunking the Six Pack Myths

myth

Cardio is the key to weight loss

Indeed

You may have heard (or realized) that we all have six packs, but they are covered in a layer of fat. And that washboard won’t reveal itself until you drop the weight — but does that mean hours on the treadmill? There is no doubt that cardio can be valuable in burning extra calories, but most importantly it creates a calorie deficit in your diet. To lose fat, you will need to burn more calories than you eat each day. James Vail, author of lose it properly. “But if you hate cardio, don’t do it. Just don’t expect to reveal your abs if you’re not creating a calorie deficit.”

myth

You can reduce the fat around the middle area

Indeed

Why does this error not die? “It’s just security thinking,” says Shirley Archer, a fitness and wellness educator with the American Council on Exercise. She says reducing fat — in your midsection and elsewhere — will happen with a combination of healthy eating, cardio and strength training. Unfortunately, you can not choose one or another part of the body.

myth

It’s all about crunches.
Lots of crunches.

Indeed

A recent ACE study found crunches to be the most effective exercise for activating the rectus abdominis, the outer core muscle. But this is just one of the muscles that you need to tighten when sculpting your midsection. No single exercise will address everything you need. There are other abdominal muscles, such as the external oblique muscles that play a strong role in stabilizing the spine and core. Other exercises, like side planks, are much better at activating those muscles. So the key is to combine movements that target your core from all angles – and don’t forget your lower back.

myth

The right foods
It can help you lose belly fat

Indeed

Genetics play a big role in determining where you keep your fat stores (thanks mom and dad). Gender is another factor—and men are likely to keep it in their midsection. The food does not discriminate. But as a general rule, sticking to cutting back on sugar and foods that are low in calories, unprocessed or high in refined carbohydrates is a smart move. There are definitely foods that can help you lose weight, such as dark green, leafy green vegetables and citrus fruits. But eating a lot of these foods will help you lean in general, not just your stomach area.

myth

Specialized machines and equipment can improve target abs

Indeed

Those late-night adverts like AbRollers, CrunchCarvers, SixPack Rockets, or specialized machines at the gym can sometimes make good abdominal exercises. But there are also plenty of tricks that don’t necessarily provide the kind of powerful results you get from old moves like squats, planks, spears, and crunches. This will cost you nothing but some sweat.

myth

keep a
Six packs are easy once you get them

Indeed

“Having visible abs becomes unreal when you strive to reach below the normal level of body fat,” said Luis Sepulveda, Personal Trainer from Equinox. mental thread. “As much as everyone hates fat, you need it to survive. It is a source of energy, and it supports brain and nerve function. Eating too little can become unhealthy.” In men, extremely low levels of body fat are associated with risks that include dangerously low heart rate and low testosterone levels along with poor recovery from workouts.

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