6 Pack Abs Science

We all have one.  The rectus abdominis commonly known as abdominals or abs, is the 6pack shaped muscle that flexes our trunk at the hip.

The only problem is in men the human body likes to deposit the majority of its fat stores right on top of the abdominals.  Instead of seeing sexy 6pack abs, you see what resembles more like a beer keg.

Remember your skin is only about 1mm thick, so if you pinch the skin around your mid section and it is larger than 2mm the excess is fat.  It is called subcutaneous (under skin) fat.

 Don't panic! Nobody has zero fat. 

You are aiming for a certain body fat percentage.  The body fat percentage which you can see 6pack abs will vary depending on a number of factors including age, genetics and muscle mass.  It is generally anywhere from 8-12% body fat where you will see 6pack abs.

There is no number of crunches you could do to get 6pack abs if your body fat percentage is high.  This is called spot reduction and it is one of the biggest 6pack Abs myths.  Instead of using misinformation, it is best to take a simple scientific approach to determine the best way to get 6pack abs.  What some people may consider as the great mystery of 6pack abs is easily understood if broken down into a few scientific steps.

Before You can go on Your 6pack Quest You Have to Know a Basic Scientific Law!

The 1st law of thermodynamics or more generally the law of conservation of energy is simply explained for your sake as calories in versus calories out.  If you consume more calories than you burn you will gain weight.  If you burn more calories than you consume you will lose weight.  There is no way to get around this.

What does this mean?  You have to either eat less or exercise more.  A combination of both is optimal.  Your diet can be changed in numerous ways if you are trying to get 6pack abs.  "Eating less by eating more often," is a tip that most Americans will find useful.  Eating 5-6 small meals per day will keep your body's digestive system running smoothly and will result in a high metabolism.  Drinking water is also crucially important.  Your body functions better when properly hydrated so make sure to drink the recommended 8 cups per day or more.

Carbohydrates (carbs) have been demonized in the last 10 years but this is another fitness myth.  Carbs are your body's main source of energy for intense exercise and your brain.  Intense exercise is needed to get 6pack abs.  Fat is what you should avoid! 

Each gram of fat has over twice the calories of a gram of carbohydrates or protein.  Eating less fat usually means you will eat less calories.  Also fat is most easily converted to body fat whereas protein and carbohydrate take more energy to digest.  You do need some fat in your diet, called essential fatty acids, but you can get enough from an Essential Fatty Acid (EFA) pill.

For 6pack abs, it is best to eat a diet rich in fruits and vegetables because they are satiating (fill you up) and contain water and nutrients which help you control your appetite.  And lean (low fat) protein that will help you maintain your muscle mass and keep you satiated.

Read More about the Six Pack Abs Diet

The Second Step of Obtaining 6pack Abs is NOT Abdominal Exercises!

It is increasing your metabolism.  You metabolism is how many calories your body burns per day.  The best way to increase your metabolism is to exercise, specifically weight training.

Weight training is the most effective way to elevate your metabolism.  I'm not talking about abdominal machines at the gym or crunches.  When you perform full body weight training using large muscle groups you will not only burn some calories during your training but continue to burn calories after your training session.

Large muscle groups include you legs, chest and back.  It is best to focus on multi-joint movements such as squats, bench presses, and rows which use the most muscle mass.  Make the most out of your time.

Weight Training Maintains & Builds Your Muscle Mass, Cardiovascular Training Burns Excess Calories!

After you have a solid weight training program, the next step is to begin an intense cardio program.  The higher your heart rate gets during cardio, the more intense your exercise is.  The mode of activity is up to you.  You can run, bike, jump, wrestle, box, or use the elliptical trainer at your gym.  Just make sure you can perform at least 20 minutes and preferably no longer than 45 or 60 minutes of cardio up to 6 times per week to achieve 6pack abs.

Performing cardio for too long (over 60 min) can cause you to use your own muscle mass as energy (marathon runner in picture).  Having a carbohydrate and protein mixture after your training sessions can also virtually eliminate the possibility of using your own muscle for fuel and slowing down your metabolism.  A regular powerbar is a perfect example.

Last but Not Least, to achieve 6pack Abs You Need to Perform Core and Abdominal Exercises!

You must know the difference between core and abdominal exercises in order to achieve your 6pack abs.  Core exercises involve stabilization while abdominal exercises involve flexing forward at the hip.  An example of a core exercise is the plank (picture)

Your obliques also come into play.  The obliques are the muscles on your sides which rotate your body from side to side as well as stabilize your core.  When your obliques are trained properly they can help flatten your abdominal region.

Using multiple exercises, varying angles, reps, sets and resistance to get the most out of your abdominal workouts.  Always perform the exercises with proper form and don't overdo it.  Spend no longer than 15 minutes a day working on abdominal and core exercises if you have a lot of fat covering your abdominals.  Focus on the previously mentioned intense cardio and weight training to burn your fat away over time.  Stay disciplined and soon you will have 6pack abs and you will be done with your 6pack quest.

We hope you enjoyed 6pack Abs Science. 

If you would like a finely detailed specific plan to complete your

Vince Delmonte's Your Six Pack Quest HERE

Six Pack Abs Information related to Cardiovascular Training:

• Six Pack Abs Diet
  • Learn which foods are best for achieving six pack abs most efficiently.
• Six Pack Abs Fast
  • First find out if you are a candidate for getting six pack abs fast then learn the nutrition and exercise necessary for achieving a washboard stomach.
• Female Six Pack Abs
  • Learn why some women want ripped six pack abs while others want the softer looking toned and sculpted tummy of models.