{"id":7816,"date":"2020-11-11T15:01:38","date_gmt":"2020-11-11T07:01:38","guid":{"rendered":"https:\/\/paulstokes.com.au\/?p=7816"},"modified":"2021-04-13T14:49:52","modified_gmt":"2021-04-13T06:49:52","slug":"6-pack-fact-or-fiction-abdominal-facts-and-myths","status":"publish","type":"post","link":"https:\/\/paulstokes.com.au\/6-pack-fact-or-fiction-abdominal-facts-and-myths\/","title":{"rendered":"6-pack fact or fiction? Abdominal facts and myths you need to know"},"content":{"rendered":"

If there’s one body part that attracts a lot of attention from both men and women, it’s the 6-pack.<\/p>\n

Unfortunately, like most areas of fitness and nutrition, there’s a LOT of conflicting information out there. Not only that but some of the information given through social media, lifestyle magazines and other marketing channels is just plain wrong.<\/p>\n

Here’s my take on 6 popular thoughts to achieving a 6-pack. Will they turn out to be fact or fiction?<\/p>\n

Fact: Fat loss is more important<\/h2>\n

The secret is there is no secret.<\/p>\n

To achieve a chiselled set of abs, look to shed body fat. Focus less on what abdominal exercises you perform.<\/p>\n

Body fat around your abdomen will hide your ‘developed’ abs from view.<\/p>\n

Fact: Choose your parents<\/h2>\n

Genetics and body type play key roles in determining whether your abs will ripple in the sun.<\/p>\n

Fiction: Quantity that counts<\/h2>\n

Loads of abdominal reps will build a 6-pack. Nope, sorry, not true.<\/p>\n

In fact, it’s better to perform the exercises slowly and with control. Use extra resistance if you can.<\/p>\n

Doing so will really overload your abs and stimulate them to grow<\/p>\n

Fact: Body type matters<\/h2>\n

Mesomorphs and ecto-mesomorphs naturally have athletic physiques.<\/p>\n

Additionally, they tend to respond quickly to training adaptation.<\/p>\n

These body types have a better chance of achieving a 6-pack.<\/p>\n

Fact: ectomorphs often have visible abs.<\/h2>\n

To get them really noticed though, it’s important to make their abs grow.<\/p>\n

A suitable training option would be adding resistance to bodyweight abdominal exercises. See some examples below.<\/p>\n

Fiction: It’s crunch time<\/h2>\n

Loads of people think crunches are key to building a 6-pack.<\/p>\n

Cardio exercise to reduce body fat and compound weight training exercises, such as the squat are just as important.<\/p>\n

In fact, research indicates that there can be as much electrical activity in the abdominal muscles when performing a squat as when performing abdominal exercises<\/p>\n

Electrical activity is measured by electromyography (EMG) – the more there is the greater the amount of muscle fibre recruited<\/p>\n

Abdominal training tips<\/h2>\n

Once a good level of abdominal fitness has been established using bodyweight exercises add weight.<\/p>\n

Try this exercise: perform a standard sit-up, holding a 5kg or 10kg weight disc across your chest<\/p>\n

Do 4 x 8 repetitions with 60 seconds recovery between sets<\/p>\n

Super-set your ab training<\/h3>\n

Do:<\/p>\n