Latest update December 17th, 2024 3:32 AM
Dream abs (part 1): Why are they so difficult to achieve?
Fit Nest…
Kaieteur News – Toned abs — but in particular the infamous six-pack — are often seen as the Holy Grail of fitness. Experts say they’re not only much harder to achieve than many people realize, but some caution that striving for a six-pack isn’t necessarily the healthiest of goals, particularly for women.
(FreshSplash/Getty Images)
So why are toned abs coveted by many? “Our society tends to associate ‘health’ and ‘fitness’ with a certain look — typically, this means slender with visible muscle definition,” Miriam Fried, founder and head trainer of MF Strong in New York City, tells Yahoo Life. “There’s often very little representation of different body types in the media when it comes to wellness and exercise, which probably contributes to this. Do a quick Google search of the terms ‘fitness’ or ‘wellness’ and you’ll see exactly what I mean.”
Whether or not having six-pack abs is a realistic goal is going to be different for everyone, Araceli De Leon, an American Council on Exercise-certified health coach and certified personal trainer, tells Yahoo Life. “What is realistic for others may not be realistic for me because of my lifestyle or time responsibilities,” she says. “But is a sculpted six-pack an obtainable objective? Sure. It all depends on how determined and committed someone is in working to get them.”
That said, De Leon concedes, “Honestly, it will be more challenging for a 40-year-old mother of three, with a full-time job and poor sleep quality to get sculpted abs than it is for an 18-year-old soccer player, but not impossible.”
What does it take to get a six-pack?
(Image: Unsplash/Alonso Reyes)
Beyond the time and motivation needed to obtain visibly toned abs, there are two important factors that are hugely influential: body composition and gender. Experts say that while it’s a challenge for both men and women to get six-pack abs, it’s “difficult particularly for women,” says De Leon. “Due to the larger muscle mass of men and their higher levels of testosterone, it is easier for them to have sculpted abs.”
Michele Scharff Olson, senior clinical professor in the department of sport science and physical education at Huntingdon College in Montgomery, Ala., agrees, telling Yahoo Life that, “in general, men have lower levels of fat from the waist down. Men also have more testosterone, which is a boost to developing musculature in the abdominal area and entire body. So, generally speaking, younger men or women who have a fat distribution more like a male will achieve more noticeable results.”
More specifically, it means getting body fat down to what’s called essential fat levels, which are the minimal amount of fat necessary for normal physiological function. Men require “less body fat for optimum health, around 2 to 5 percent,” says De Leon, “therefore, it is easier for them to shed body fat compared to women’s essential fat [which is] 10 to 13 percent.”
In fact, more than core exercises, it’s body fat — or lack thereof — that’s “the main factor” in having defined ab muscles, says De Leon. “We all have a percentage that makes up our body composition. To get sculpted abs, one must lower the total percentage of body fat that makes up your body composition” — something that is not an easy or doable goal for many.
“People forget how important your diet is,” says Olson. “You can actually develop strong, solid abdominals, but if they are covered by a higher-than-ideal layer of fat, it’s difficult to see any sculpted effect.”
To lower body fat, De Leon says it’s important to focus on nutritional habits — such as limiting processed and sugary foods, while increasing lean protein, fresh vegetables and water intake — along with reducing stress and prioritizing sleep.
Olson says a healthy diet “must” also be coupled with exercises that target not only your core but also your entire body. “Cardio exercise and interval training are important to help burn up excess body fat in the abdominal area,” she says. “It requires a total program: cardio exercise, abdominal exercises, healthy diet, and reduction in any excess abdominal fat.”
- But is a sculpted six-pack an obtainable objective, founder and head trainer, Miriam Fried, What does it take to get a six-pack?
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