Posted by: 4pack | September 15, 2008

Six Pack Abs: Diet To Lose Fat Layers And Exercise To Grow Abdominals

LET US SEARCH FOR THE GREAT WRITE-UPS ON THE 4-6 PACK AB QUEST…HEY, I LIKE THAT, ABQUEST….REDUCE THE LAYER OF FAT COVERING YOUR RECTUS ABDOMINALS THROUGH DIET AND CALORIE INTENSIVE CORE ISOMETRICS AND BUILD UP THE THOSE SAME MUSCLES WITH CRITICAL CORE EXERCISES…READ EXCERPTS BELOW:
http://www.latimes.com/features/health/la-he-askthetrainers15-2008sep15,0,2661864.story
“… The secret to the six-pack is more complex and incorporates a healthful diet to reduce fat, cardio to get lean and let those abs show, and functional exercises that consistently engage the core muscles, which also involve the back. Those key abdominal muscle groups include the rectus abdominis (the ones along the front that comprise the six-pack); the internal and external obliques that flank the rectus abdominis and help the trunk rotate; and the deep muscle layer called the transversus abdominis that lends stability to the pelvis.”

Jon Baraglia

National director of personal training development for Bally Total Fitness:

The truth about abs is that you have a layer of fat between the skin and the muscle, and it doesn’t matter how many crunches you do, if you don’t cut down that layer of fat, you’ll never see your abs. You have to do exercises that are high in caloric expenditures — compound joint movements like squats, lunges, lower body exercises that recruit a lot of muscle fibers because they’re incorporating more than one muscle group. The overall result is that you burn more calories.

There is no such thing as spot reduction. You’re not going to lose fat in your midsection if all you’re doing is crunches. Crunches burn very few calories compared with other things you can do.

One great exercise is a simple bicycle crunch — alternate bringing your elbow to the opposite knee. That rotation is good for your abs and obliques. Another good one is the captain’s chair [an exercise using equipment that looks like a chair with no seat; the body is supported by the arms as the legs come up to the chest]. Your lower body is unstable, so when you bring your knees up to your chest, you have to call on all the muscles in the core. In the advanced version, the legs come straight up [at a 90-degree angle].
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Responses

  1. How about the cardio excercise?

  2. Cardio exercise is great but won’t bring 4-6 pack abs…look at marathon runners…they will still have very little abdominis definition…the body retains its belly fat layer until a successful fat loss regimen has been concluded and excessive cardio makes most people “hungrier”…whereas isometrics and interval training up the metabolism and can keep hunger down….4pack

  3. how long will it take to get four packs?

  4. how long will it take to get them?? (4 packs)

  5. plzz reply!!! i do 400 situps and 50 crunches a day! how long will it take for me??


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