The Awesome, but Often Elusive Six-Pack Effect

Posted by admin on Mar 14, 2009 in Fitness | 0 comments

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http://www.acefitness.org/article.aspx?CMP=EMC-HET_0309&itemid=2724

“Infomercials that claim something that is too good to be true typically is too good to be true,” Comana said. “Getting a six pack takes a lot of work, but the infomercials are trying to convince you that if you buy their product you’ll get it in minutes a day.”

This article covers:

• The Truth About Better Abs
• Why Spot Reduction Doesn’t Work

However, spot reduction never works.

Galati explains: “When we gain weight, we gain weight over the entire body. Everybody has areas on their bodies where we store more or less fat. Hence, when we lose weight, we lose it in similar proportions. The idea that you can target specific areas for weight loss, such as the torso or buttocks, simply doesn’t work.”

• Body Type
• The Importance of Genes
• The Importance of Exercise and Diet

“Both (diet and exercise) are very important (in trying to achieve better-looking abs),” said Comana. Since most Americans tend to have an easier time cutting calories out of their daily diets instead of stepping up their workout routine, here are some simple tricks to cut extra calories:

• Reduce added foods such as mayonnaise, butter, sauces and high-caloric salad dressings
• Instead of skipping desserts altogether, treat yourself to your favorite dessert three times a week and only eat half
• Try to cut back on sodas and alcoholic beverages, which tend to be high in calories
• Don’t skip meals. This often leads to binge eating
• Eat breakfast every day
• Get enough sleep
• Visit www.mypyramid.gov to learn about healthier eating

For most people, a healthy weight loss goal is no more than 1-2 pounds a week.

Still, the most effective and efficient way to trim body fat and gain lean muscle mass, which is the only way to a well-defined physique, is to make physical activity part of your daily routine.

• Exercise Guidelines

• Ab Exercises Everyone Can Do at Home

Four basic ab exercises that most people can perform safely at home and without any equipment are the plank, side plank, crunches, and an exercise for the torso stabilizers and rotators, such as the bird-dog exercise.

Marion Webb is the managing editor for the American Council on Exercise and an ACE-certified Personal Trainer. For specific fitness-related story ideas or comments, please e-mail her directly at marion.webb@acefitness.org.