How to get a six-pack
A body with well-defined abs is a symbol of achieving the final point of fitness training – and looking like a Greek god or goddess, too!
In the process of getting to a six-pack, it’s crucial to achieve a balance between your fitness goals and overall health. As in every other thing, going to extremes poses potential risks – too much body fat and excessively low body fat are two situations you don’t want to get yourself into.
So, how can you achieve a godly body with lean abs? And how do you avoid the risks and dangers of having it?
The risks of excessive body fat
One commonly searched question is ‘how to lose belly fat’ and not only for aesthetic reasons. Among other potential issues, there are risks to cardiovascular health, consequences of metabolism, and joint stress.
Carrying too much body fat around the abdomen is linked to an increased risk of cardiovascular diseases and fatty liver, for example. Suffering from heart disease means that your heart has to work harder to pump blood through the body, and that can lead to potential issues. Fatty liver, also known as NAFLD, can lead to liver damage and increased risk of diabetes, high blood pressure, and kidney disease.
Being overweight is a common sign of having excessive body fat percentage, and this is associated with insulin resistance and increased risk of type 2 diabetes.
With excess body weight, additional stress is added to joints, especially the hips and knees. This pressure can be a way to joint pain, inflammation, and an increased risk of arthritis. And we don’t want that.
The pitfalls of chasing a six-pack
Pursuing well-defined abs requires an exceptionally low body fat percentage – but is that really good for you? As you already know, no extreme is beneficial.
When body fat percentage drops too low, it can lead to hormonal imbalances – in women, it can impact reproductive health. Also, extreme dieting and exercise can result in nutritional deficiencies, affecting overall well-being.
While chasing the six-pack, it’s really important to watch what you eat, but extreme dieting can result in nutritional deficiencies that impact your energy levels, cognitive function, and well-being. And we also don’t want that.
So, how can we get lean abs?
If endless sit-ups and crunches come to your mind, we have news for you. Those exercises only engage the rectus abdominis – the abs muscle. To develop the full potential of the abs, your target should be engaging core muscles – the muscles deep within the abdominals and back, attaching to the spine or pelvis.
Low-impact exercises that focus on core strength can be a perfect choice with a flexibility bonus. Adding Pilates to your fitness routine can help sculpt toned abs without putting excessive stress on the body.
The best way to burn fat and build muscle at the same time is weightlifting. A well-rounded weightlifting routine, including compound exercises, can contribute to a strong core and visible six-pack. Try to include the deadlift, back squat, overhead press, sled pushes, pull-ups, the clean, and the snatch.
How do you combine supporting heart health and well-defined abs? The answer is cardiovascular activities, like swimming, cycling, or walking. The good part of this kind of sport is that it’s fun and can be done with friends!
Eating your way to a six-pack
Creating a calorie deficit is the key to achieving a toned body. It means that you consume fewer calories than you burn. Again, no extreme is beneficial. The best way is to adopt a balanced and sustainable approach to nutrition. To create a calorie deficit, it’s good to avoid unnecessary calorie intake – like sugary drinks, junk food, and salty or sugary snacks. Instead, try to fuel your body with nutrient-dense foods, ensuring you get the energy needed for workouts and daily activities, and stay full for longer. Combine nutrition with daily exercise and you got yourself a calorie deficit.
Nature is a great gift-sender in every aspect of our lives – including nutrition.
Burning excessive fat in the visceral area (known as belly fat) is essential for our overall health and crucial for getting a six-pack. Some natural extracts are proven to help burn that stubborn belly fat.
- Fenugreek – This spice can help control your appetite and reduce food intake.
- Cayenne pepper – It can slightly boost your metabolism and increase the number of calories you burn.
- Ginger – This herbal extract can also boost your metabolism and fat-burning while decreasing fat absorption and appetite at the same time.
- Ginseng – This plant, widely used in Chinese medicine, can help you reduce fat formation and absorption of intestinal fat.
- Cinnamon – This aromatic spice can promote blood sugar stabilisation, which can result in reducing appetite and hunger. It may also help you slow down the breakdown of carbohydrates and keep you full for a little longer.
The last step towards leaner abs
Now, you are already familiar with the healthier way of getting a six-pack, or should we rather say well-defined abs, and the process of getting there through physical activity and nutrition, there’s something else that could speed up this hunt for leaner abs.
6Pack Accelerator is a science-based fat burner that targets abdominal (visceral) fat. With a powerful ingredient mix (red orange, cayenne and black pepper, green tea, and vitamin b6), it will help you activate brown fat – the fat in charge of thermogenesis, helping your body to burn off that excessive belly fat. It is also gluten-free, lactose-free, GMO-free, and suitable for vegetarians and vegans!
Achieving lean abs is not just about the destination but the journey. Let yourself know the diverse ways your body can be strong and fit, focusing on overall health. You can achieve this through Pilates, weightlifting, and mindful nutrition. Find what works for you.
Remember, the goal is not just a six-pack but a strong body, ready for whatever life throws at you.