If you’re trying to work on six-pack abs, there are a few very common misconceptions making the rounds, which you need to scratch out!
1. Cutting carbs will give you a six pack
Although the saying ‘abs are made in the kitchen’ certainly rings true, cutting one of the main food groups out of your diet won’t make much difference. Initially, you may see more definition in your midsection, however this is primarily water weight loss, which will come back. Remember, carbs give you energy. You need this energy to move, exercise and feel good in yourself.
What’s more, resistant starch (found in carbs such as potatoes) can help you burn a staggering 23% more fat. This is primarily because this starch contributes to a healthy gut bacteria, boosting metabolism.
However, you might want to cut back on sugar. We’re talking about processed sugar found in baked goods, chocolate and sweets as well as sugar in yogurts, ‘healthy’ granolas and energy bars.
2. You have to do targeted ab moves to see abs
You can do all the ab exercises in the world, but if there’s a layer of fat that sits above your ab muscles, you won’t see them. Sadly, doing sit ups and crunches for hours each day will not burn through this fat.
So, it’s important to burn through the fat to see the abs. As mentioned, a precise diet is key here. Then, there’s movement generally. Stay active throughout the day: walking, getting up and down to do chores, taking the stairs can burn calories and (providing you aren’t eating so much more than you consume) helping shed the fat.
3. Cardio is the main exercise you need
Whilst cardio is great for heart health, mental wellbeing and general fitness, it is resistance training that really gives you the physique shape you’re desiring. Lifting weights promotes muscle growth, and using the concept of progressive overload – increasing the weight increases over time – essentially keeps muscles challenged and allows them to keep adapting and growing. As these muscles develop, and fat burns off, toning occurs.
Compound lifts such as squats, lunges and deadlifts force you to engage your core and keep it activated, in turn, helping develop abdominal strength. In saying this, do keep some cardio in your workout regime as it does provide a wealth of other benefits.
4. You need to exercise every single day to see your abs
Rest days certainly aren’t for the weak. In fact, the strongest people ensure they take time off exercise. If you’re working your abs every day, they will never get a chance to recover, relax and repair. It’s during this recover and repair period that muscles grow. If a rest day scares you, keep in mind that it doesn’t have to mean sitting still for 24 hours. You could go for a gentle walk or even practice yoga.
It’s also important to get adequate protein in your diet when taking rest days. Protein supports muscle health and structure, so aim to have a good healthy source in each meal. This can include lean meats such as chicken and turkey, eggs, fish, tofu, beans and legumes and dairy products.
5. You can spot-reduce fat
Sadly you cannot. If it was that simple, none of us would have any fat on our body! For many of us, fat around the midsection can be common. In fact, due to female hormones, a lot of women find that the tummy area is the hardest area in which to burn fat as hormones often dictate that fat be stored here.
Typically, to see abs, a body fat percentage of 19% or less for women, and 13% or less for men is required. However, it’s worth noting that if you drop your fat very low, it is hard to maintain. So, it’s worth balancing out the pros and cons and finding a happy medium with your body fat percentage.
