In order to obtain "6-pack abs", you need to get your bodyfat down into the single digits (i.e., under 10%). In theory, that's all there is to developing a well-defined midsection. Of course, for most, what is simple in concept is hard in practice. The challenge is being able to get your bodyfat below 10%. It may be difficult but NOT impossible to achieve. The key is to NOT perform endless sit-ups or crunches but rather to eat a low-carb diet in conjunction with your strength and interval cardio training.
Tracking your carbohydrate intake is the key to getting well-defined abs. Carbs (sugars), being the body's fuel source for short-term energy, need to be carefully monitored. Why? Because excessive consumption of carbs gets converted to glycogen and fat for storage in muscles/liver and fat cells, respectively. Being that your body can only store a limited amount of glycogen (up to 100g), this means the remaining is stored as fat in your adipose tissue. This is why it's important to monitor your carb consumption relative to your energy needs (i.e., your exercise level).
The recommended manner in which to lean out and develop "6-pack" abs is to steadily reduce your carb intake to allow your body to resort to fat as its primary energy source. You should decrease your carb intake to an amount in which gluconeogenesis occurs. This occurs when your glycogen (stored carbs in your muscles and liver) has been depleted and your body is forced to resort to fat (glycerol) and some protein (amino acids) for its energy needs. The conversion of glycerol and amino acids to glucose for energy occurs within your liver.
Here's a recommended process for reducing your carb intake over an 12-week period:
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
Brian Danley, CFT "Motivation is what gets you started. Habit is what keeps you going." 408-688-1586 (cell) briandanleyfitness.com https://www.linkedin.com/in/briandanleyfitness https://www.facebook.com/BrianDanleyFitness
Subscribe to get the latest blog content:
I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.