Do you know what’s the best way to get 6 pack abs? You are about to find out. Just keep scrolling and read it through.
The coveted six-pack abs. It isn’t something only men want, but surely it is predominantly more common among men to try and achieve it. However, it isn’t easy. Not even the slightest. That is perhaps why people associate a six-pack abs with good health, strength and fitness. But what is the best way to get 6 pack abs? For that, we turn to Mike Israetel.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
Below is everything you need to know about the best way to get 6 pack abs utilising information provided by Israetel.
What’s the Best Way to Get 6 Pack Abs?
Dr. Mike Israetel delves into the decades-old debate on whether training the abdominal muscles is truly necessary for achieving visible abs. Is it diet, cardio, supplements, or good old ab training?
Exploring the factors that contribute to the appearance of well-defined abs, Dr. Israetel discusses various misconceptions and provides valuable insights.
Addressing the controversy, Dr. Israetel emphasizes that everyone possesses abdominal muscles, which are often concealed by layers of body fat. He advocates that the most direct approach to achieving visible abs is through creating a calorie deficit, achieved by reducing dietary intake and potentially increasing physical activity. He points out that the remarkable abs of marathon runners, for instance, result from their incredibly low body fat percentage rather than targeted ab training.
Furthermore, Dr. Israetel debunks common myths associated with ab training. He dismisses the notion of spot reduction, highlighting that exercises targeting the abs exclusively do not effectively burn fat around the abdominal region. He also emphasizes that training the abs will not alter the waist size, shape, or symmetry, and that focusing on ab exercises for these purposes is ineffective.
Regarding effective ab training, Dr. Israetel recommends treating the abs like any other muscle group. He suggests exercises that provide a high stimulus while avoiding excessive fatigue or strain on the spine and hips.
Progressive overload through controlled sets and repetitions, similar to other muscle groups, is key to ab hypertrophy. He also suggests incorporating heavy resistance training in the three to six-rep range for those seeking greater abdominal strength. Dr. Israetel further advises sport-specific ab endurance training for athletes, tailoring exercises to mimic movements relevant to their respective sports.
In conclusion, Dr. Mike Israetel underscores the importance of understanding the science behind ab training and dispelling common misconceptions. He emphasizes that while ab training can contribute to muscle growth and strength, achieving visible abs is primarily a result of reducing body fat through a calorie deficit. By following evidence-based training principles, individuals can better achieve their desired abdominal aesthetic and functional goals.
Watch it all in the video below.
Metabolism refers to the chemical processes that occur within an organism to maintain life. It is an essential process that is responsible for converting food into energy, building and repairing tissues, and removing waste products from the body.
Metabolism is important for several reasons:
- Energy production: Metabolism is responsible for converting the food we eat into energy that our cells can use. This energy is necessary for all bodily functions, from breathing to walking.
- Tissue maintenance: Metabolism is also responsible for building and repairing tissues in the body. This includes the growth and repair of muscles, bones, and organs.
- Waste removal: Metabolism helps to eliminate waste products from the body, such as carbon dioxide, urea, and other toxins.
- Regulation of body weight: Metabolism plays a key role in regulating body weight. A slow metabolism can make it more difficult to lose weight, while a fast metabolism can help to burn more calories.
- Hormone production: Metabolism is responsible for the production of hormones, which are chemical messengers that regulate various bodily functions.
Overall, metabolism is a critical process for maintaining optimal health and wellness. A healthy metabolism helps to ensure that the body is functioning properly, which can help to prevent a variety of health problems.
Losing belly fat can be difficult for several reasons:
- Genetics: Genetics can play a role in where your body stores fat. Some people are more prone to storing fat in their bellies, which can make it more difficult to lose.
- Hormones: Hormones, such as cortisol and insulin, can affect how your body stores fat, especially in the belly area. High levels of cortisol, which is a stress hormone, can lead to increased belly fat.
- Age: As you age, your metabolism slows down, making it more difficult to lose weight and belly fat.
- Poor Diet: A diet high in processed foods, sugar, and saturated fats can contribute to increased belly fat. Eating a healthy diet is important for losing belly fat.
- Lack of Exercise: Exercise is crucial for burning calories and reducing belly fat. A sedentary lifestyle can make it more difficult to lose belly fat.
- Sleep: Lack of sleep can affect hormones that regulate appetite and metabolism, making it harder to lose belly fat.
Overall, losing belly fat can be difficult due to genetics, hormones, age, poor diet, lack of exercise, and lack of sleep. However, making lifestyle changes such as eating a healthy diet, exercising regularly, getting enough sleep, and managing stress can help reduce belly fat over time.