Most people dream of getting that six-pack abs look. However, the vast majority will never get them. Here is why, according to Max Posternak.
Max Posternak is the founder of Gravity Transformation with over 5.5 million YouTube subscribers. Although he usually focuses on weight loss tips, he is also a fitness coach who knows how to improve one’s body.
See all the info you need below.
Why Most People Never Get Abs
Max Posternak discusses the prevalence of visible six-pack abs among American men. According to research from the Fitness Institute of America, only eight percent of men in the United States have visible six-pack abs. Alternative studies, such as those conducted by the American Council on Exercise, suggest the figure could be as high as 10 percent. However, data also indicates that a significant portion of American men have a high body fat percentage, making it difficult to achieve visible abdominal definition. Approximately three to five percent of the population maintains a body fat percentage ranging from six to thirteen percent, a range considered optimal for well-defined abs.
Max emphasizes the potential for individuals to attain visible abs but notes common mistakes hindering progress. Impatience emerges as a primary issue, as achieving visible abs necessitates maintaining a relatively low body fat percentage, usually below 13 to 15 percent. Since fat around the belly area is stubborn to reduce due to its status as the body’s centre of mass, patience is key. Many people become demotivated when not seeing immediate abdominal fat loss, leading them to slack on their diet or abandon it entirely. Max advises maintaining a calorie deficit through a consistent, healthy diet until the body fat percentage becomes low enough for abs to show.
Max underscores the importance of continuous diet adjustments as fat is lost and the body gets leaner. While many people calculate their initial calorie deficit, it’s crucial to reassess and modify the diet plan when fat loss plateaus occur. Adaptive thermogenesis and muscle loss can impact the resting metabolic rate, necessitating lower calorie intake to continue burning body fat effectively. Max suggests decreasing the diet by an additional 200 to 300 calories per day when hitting plateaus and repeating this process as necessary to break through stagnation.
Max discusses the influence of genetics on the appearance of abdominal muscles. Genetic factors determine the number and arrangement of tendinous inscriptions, affecting the appearance of the rectus abdominis, commonly known as the six-pack. Despite genetic limitations, Max emphasizes that achieving lean body fat is attainable for everyone, regardless of the number of “packs” they have. Developing abdominal muscles is another focal point, and Max advises progressive overload with weighted ab exercises, encouraging multiple sets of six to ten reps. Training abs at least twice a week, with dedicated ab-specific workouts and ample rest, is emphasized for optimal muscle growth.
Max concludes by debunking the misconception that certain abdominal exercises cause lower back pain. He advocates for full-range-of-motion exercises, like crunches and sit-ups, to engage the rectus abdominis effectively. Correct form and avoiding dangerous practices are essential for safe and effective ab training.
For more information and a more detailed-oriented approach, watch Posternak’s video below on why most people never get abs.
Nutrition plays a critical role in achieving and maintaining fitness. Here are some of the reasons why:
- Fuel for the body: Proper nutrition provides the fuel your body needs to power through workouts and other physical activities.
- Muscle growth and repair: Adequate protein intake is essential for building and repairing muscle tissue. Consuming the right types and amounts of protein can help promote muscle growth and aid in recovery after workouts.
- Energy balance: Maintaining a healthy balance of macronutrients (carbohydrates, protein, and fat) is crucial for maintaining a healthy weight and supporting physical activity.
- Nutrient absorption: Consuming a variety of nutrient-dense foods can help ensure that your body is able to absorb and utilize the vitamins and minerals it needs to function properly.
- Overall health: A well-rounded diet that includes a variety of whole foods can help prevent chronic diseases and support overall health, which is essential for optimal fitness.
In summary, proper nutrition is essential for achieving and maintaining fitness goals, as it provides the fuel, nutrients, and energy needed to support physical activity and overall health.
Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:
- Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
- Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
- Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
- Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
- Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.
Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.