6 Pack Abs

Here’s a simple question for you.

What is the area most people talk about when they want to firm up, lose weight and look good?

Abdominals of course. 

You hear of people wanting to trim down their waistline – wishing for “6 Pack Abs”.   No muscle group is more noticeable for men or woman than their abs.     Getting firm abdominals is simpler than you may think. Even if you have a flabby stomach, you can reverse this “excess baggage” and reveal a more chiseled midsection you always hoped for.

Tips to sculpt your midsection:

1.   Be active - Move whenever you can.

2. Perform core and functional exercises.

Core training strengthens and stretches key muscles of the spine and lower torso and provide a solid foundation for all other movement.   Adequately conditioned abdominal & back musculature represents the key “coupling” link of the body that connects movements between upper & lower body.   Functional exercises involves training your core in a manner that is similar to daily life and sport demands.

3. Stay Focused.

When you exercise your abs, focus on your midsection.   Don’t just “go through the motions”.   Picture your stomach getting smaller, tighter and stronger..

4. Tense your abs 

Like any muscle you train, squeezing the muscle on contraction results in the best training effect.

Your abdominals are no different.   for best results do the following;

When working the Rectus Abdominus:

Tighten or Tense your abs and push out your belly button during the concentric action shortening the distance between your ribs and   pelvis. This is key - and is referred to as “Hollowing”, which is the opposite of sucking in your gut.

When working the Obliques & Transverse Abdominals:

Contract or squeeze your abs (sucking your bell button in).

5. Always engage your stomach muscles. 

Lift your chest and suck in your gut when you walk.   Do tummy tucks and perform the Vacuum exercise.   Eventually this will take some time to get used to, but if you do this religiously you will see results in no time.

6. Eat the right foods. 

This is a must.   You have to lose body fat, not weight, in order to “see” your abs and this can only happen when you eat high quality foods.   This will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you from gaining fat.

Six-Pack Killer Abs are a result of low body fat not training.

7. Eat 5 or 6 properly balanced meals per day

Emphasis is on lean proteins, fruits, vegetables and good fats.   Sources of healthy fats included nuts, fish, olive oil, and flax oil.   Remember that nuts are high in calories so be careful you do not over do it.

8.   Get enough sleep.

Ensure you get enough sleep consistently.

9. Incorporate Resistance training.

Perform strength training with moderate to heavy weights.     This includes strengthening your midsection with added resistance.   Not only will this tighten your abs, but will help to boost your metabolism making your body a fat burning machine.

10.   High Intensity Interval Cardiovascular Exercise

This is the best way to burn fat.   It    also improves cardiorespiratory fitness.

An added benefit is that high intensity interval training takes less time than regular aerobic conditioning.

If you follow these 10 tips, you can achieve maximal abdominal development.   And remember that when you tighten your abs, the rest of the body will follow.

The Biggest Ab Mistakes

1.Eating too big of portions – moderation is the key.

2. Spot Reduction does not work – you need to lose fat.

3.You have an unbalanced diet – focus on 5 or 6 balanced meals per day.

4. Lack of concentration – aiming for reps rather than technique.

5. Not drinking enough water – water helps flush out waste products.

6. No training variety – vary the exercises and work the whole core – keep your body guessing.

7. Poor Cardio Sessions.   Moderate to High intensity workouts are necessary.

8. Working your Hip Flexors rather than your Abs – your trunk only flexes a maximum of 45 degrees, any more and you are using your hip flexors.  Focus on crunches, planks and core exercises rather than sit ups.  

9. Too much alcohol – hey beer is great but drink in moderation if you want to get rid of the beer belly.

10. Lack of sleep – rest is a prerequisite for optimal results.

UNDERSTANDING BODY TYPES - SOMATOTYPES

In the mid 1900’s, Dr. William Sheldon identified three fundamental elements – the somatotypes. He named his somatotypes after the three germ layers of embryonic development: the endoderm, that develops into the digestive tract, the mesoderm, that is to become muscle, heart and blood vessels, and the ectoderm that is to form the nervous system.

The three basic body types:

Endomorphic body type is characterized by an increased amount of fat storage, due to having a larger number of fat cells than the average person, as well as higher proportion of digestive tissue. They have a wide waist and a large bone structure.. Endomorphs often have great difficulty losing body fat.

Mesomorphic body type is characterized by a high rate of muscle growth and a higher proportion of muscular tissue. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. Mesomorphs are the genetically gifted and are usually lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease.

Ectomorphic body type is characterized by long arms and legs and a short upper body and narrow shoulders, and supposedly have a higher proportion of nervous tissue. They also have long and thin muscles. Ectomorphs usually have a very low fat storage; therefore they are usually referred to as slim and have a fast metabolism.

Dr. Sheldon categorized all possible body types according to a scale ranging from 1 to 7.

The pure endomorph is 7–1–1,
The pure mesomorph 1–7–1 and
The pure ectomorph scores 1–1–7.

Although there are three basic body types, most people are a combination of two or more. For example, most football linesmen are endo-mesomorphs. There could be high levels of muscle, often covered with a layer of fat. Their body score may be 5-6-1.

To understand your body make up, it is best to analyze the characteristics that seem to suit you and plan around it.

The Endomorph

Most people fall into this category. An endomorph can store fat easily and regularly struggles with controlling body fat. Endomorphs have a difficult time losing fat by dieting alone. They usually have carbohydrate sensitivity and insulin resistance.

To have a healthy lifestyle, Endomorph’s must rely on exercise and nutritional discipline. Processed and refined foods must be eliminated. They need to boost their metabolism by adding resistance training. Cardio/Aerobic exercise is necessary to stay lean. Avoid over-sleeping .

The Mesomorph

Mesomorphs are considered the genetically gifted individuals who are the typical natural-born athletes. Most are lean and muscular who can lose fat and gain muscle without much effort.

Many mesomorphs never see their full potential as they tend to rely on their genetics through life. The lack of discipline will eventually catch up. The best thing for a mesomorph is to train hard to reach their potential. Watching what your nutritional intake but allowing for the occasional “cheat” meal is all that is needed.

The Ectomorph

Ectomorphs are usually tall and slim with a high metabolism. They are the usual long distance / endurance athletes who have a hard time gaining weight.

Ectomorphs must workout regularly in order to maintain muscle. Because of their high metabolism, ectomorphs must eat 5 or 6 daily meals of high calorie dense foods. Ectomorphs should get plenty of sleep and limit their cardio to shorter high intensity workouts (bodyweight & plyometrics). Exercise should focus on resistance training to build muscle – basic movements while lifting heavy.

To determine your body type

As mentioned before, it is hard to find a somatotype that is one pure type. You must understand your body. What were you like growing up? Were you a late bloomer? How quickly do you respond to training? To you gain weight quickly? Are you in the same shape as you were 10 years ago? 5 years ago? 20 years ago?

Although you can change your body composition, some aspects of a Somatotype cannot be changed. Bone structure helps to determine your actual body type more so than muscle and adipose mass changes. Many people complaing of being “big-boned” citing this as a reason they are overweight. Surprisingly most people are small or medium boned and that joing size has nothing to do with the ability to lose body fat!

Remember the rating:
A pure endomorph is 7–1–1,
A pure mesomorph 1–7–1 and
A pure ectomorph scores 1–1–7.

I would consider myself a 1-4-6. I’ve always been slim with a fast metabolism and have to work hard for all the gains. Fortunately this has resulted in a disciplined approach to reaching my potential as a personal trainer. My weaknesses has become my strength – how many people do you know that can leg press 700 lbs?


Conclusion

Heredity does influence your body type. However, no matter what body type you are it is YOU and you alone that creates the end result. If you are fat and overweight, or skinny and weak, it is your own doing. Take responsibility to change – to improve yourself. Make a lifelong commitment to a fit lifestyle. There is no reason that you cannot maintain the physical attributes 10, 20 or 30 years from now.

For many, age is just a number. If you want mental clarity, feel positive and live life to the fullest it’s never too late to start. Don’t let life pass you by and miss out on the joy of being fit and healthy. Get off the couch, take a walk through the park, go for a swim or start an exercise program.

FAT LOSS ARTICLE Part 1 – Body Composition

Most people are concerned with their weight. Rightly so. We enjoy one of the most luxurious lifestyles on Earth: Our food is plentiful. Our work is automated. Our leisure is effortless. And it’s literally killing us.

The Center for Disease control and Prevention (CDC) has declared obesity an “epidemic”.

Current statistics show that 66.3% of the American population is overweight and 32.2% obese. That’s 129.6 million people in the U.S. alone!

Statistics Canada data estimates that more than half of Canadians are overweight or obese, with almost 15 per cent of the population falling in the category of "obese".

There are twice as many obese people as three decades ago. One out of three Americans is obese and this will increase to 40% by 2010.

Now we are only talking about obese people – those that are roughly 30 pounds or more over a healthy bodyweight. This excludes the “overweight” people which unfortunately, work out to be the “norm”.

To illustrate this worldwide epidemic, please note the following obesity chart;

Some startling facts about obesity:

Obesity is associated with an increased risk of heart disease, type 2 diabetes, osteoarthritis, stroke, and colon, breast and endometrial cancers.

70 Percent of cardiovascular disease cases are related to obesity.

Your chance of developing high blood pressure doubles if you are obese.

Effect of obesity on high blood pressure: More than doubles one's chances of developing high blood pressure

Overweight and Obesity cost the United States $117 billion per year. In Canada, a conservative estimate of the total direct cost of overweight and obesity was $1.8 billion in 1997 – that’s 10 years ago…..

Next year, Obesity is expected to surpass smoking as the leading cause of preventable death.

An ambulance manufacturer now offers a retrofitted winch and plus size compartment to accommodate patients up to one thousand pounds in weight!

City transit and ferries are not increasing their seat width from 18 to 20 inches to allow room for bigger bottoms.

It has been estimated that within 50 years obesity will shorten the average life span of 77.6 years by at least two to five years.

Okay guys, here’s a shocker for all you studs. It is estimated that you “lose” half an inch of length of your manhood for every 20 pounds of fat packed on. Fat building up around your lower abdomen can hide your most precious asset. By reducing the body fat you can showoff more of your package.

And what about our children???

In the past 25 years, obesity in children and adolescents has quadrupled!

15% of children and teens are overweight, a nearly three fold jump since 1980

Childhood diabetes has increased 10-fold in the past 20 years.

The average child will watch 10,000 commercials per year touting food or beverages, nearly all of them for junk and fast food!

Not only does excess body fat affect a child socially and psychologically, but also Diabetes, orthopedic problems, high blood pressure, asthma, and sleep apnea have increased to all time highs in children, right along with the increase in obesity.

Now you could easily blame television or the computer but the biggest reason really has to do with their parents! Are you setting a good example for your kids? Are you a good role model?
Parents need to stop using excuses – lead by example.

So what’s the answer to the obese, overweight and the fat epidemic?

Before I offer the solution to the “weightloss” epidemic let’s determine what people SHOULD be focusing on.

Did you know that at any time:

35-40 percent of adult American women are trying to lose weight?
and
20-24 percent of adult American men are trying to lose weight?

About 95% of dieters can not keep the weight off long-term.

I see people checking the scale before, during and after a workout. So many people just don’t get it. Weight is not fat. Most weight lost during exercise is water weight. And unless you watch your nutrition, you could lose muscle rather than fat also.

Contrary to what all those “new fads” and diet books and pills will tell you - Weight is largely meaningless as an index of health or fitness. Another poor indicator of your health or ideal weight is the Body Mass Index. The BMI uses a person’s weight and height to determine a score rating.

So first and foremost – stop focusing on “losing weight”. Scales belong on a fish!

A more accurate assessment can be attained by looking at a person’s Body Composition.

There are two main factors to look at when considering Body Composition: 1) Body Fat (lean body mass) and 2) Body Fat distribution (waist circumference)

1) Body Fat Composition

Body composition is the ratio of lean body mass to fat body mass, or simply put – a measurement of how LEAN you are. Your lean body mass contributes to your structure, strength and shape.

Some aspects of your body composition are based on heredity (such as where you tend to store excess fat). However, for the majority of the population Percent Body Fat is related to LIFESTYLE. After about age 16, changes in body fat are due to changes in fat cell size not number. These cells expand (or shrink) to accommodate excess calorie storage. One very important point - you CANNOT GET RID OF FAT CELLS (other than by liposuction) - only
reduce them. You can however INCREASE the number of fat cells. Once done, YOU HAVE THEM FOR LIFE!

When you test your body fat percentage you are determining what percentage of your total body weight is FAT and how much is LEAN BODY MASS (i.e. the weight of your muscles, bones and organs). The less fat you have relative to the amount of muscle you have, the leaner you are. Skin-fold Calipers are one of the easiest and best ways to determine your body fat percentage.

Body fat itself refers to the percentage of the overall body that is composed of essential fat and storage fat.

For men: 2-4% body fat is essential, 6-13% is an athletic body fat range, 14-17% is considered a 'fit' range, and 18-25% is acceptable. Anything above 26% for men is considered obese.

For women: a body fat of 10-12% is essential, 14-20% is considered a healthy range for athletes, 21-24% is healthy for fitness, 25-31% is considered 'acceptable' and anything above 32% is considered obese.

The average body composition is; 15-18% for men and 22-25 % for women.

2) Body Fat Distribution or Waist Circumference

The total amount of body fat is important but where your fat is stored is also important, as it is a key indicator of health problems. Body fat that accumulates around the waist and stomach area (abdominal fat) poses a greater health risk than fat stored in the lower half of the body. Waist-to-hip ratio (WHR) looks at the proportion of fat stored on your body around your waist and hip.

Most people store their body fat in two areas: around their middle (apple shape) and around their hips (pear shape).

The Waist-to-Hip Ratio is a simple but useful measure of fat distribution. If you have an apple shape (carrying extra fat around the abdomen) this places you in a higher health risk category than being a pear shape (carrying extra weight around the hips or thighs). Generally, men tend to store fat around their middle (apple shape) while women store fat around their pelvis, thighs and butt (pear shape).

The ideal Waist-Hip Ratio for Men is .95 or less
The ideal Waist-Hip Ratio for Women is .8 or less

While gender is the most powerful influence on body fat distribution, hereditary, and age, play a part. The effect of age is magnified enormously by the final factor - lack of exercise!

Next month I will discuss the reason why we Canadians are so fat. I will then explain what you can do to fix the problem.