Six reasons you’re not getting them six pack abs

Striving for a well defined stomach, yet stuck in a rut? Achieving a six pack requires a twofold approach, increasing the size of the abdominal muscles, as well as reducing body fat levels to increase definition and visibility of the underlying muscle. Unfortunately, as achieving “six pack abs” is an extremely popular goal, it is a hot topic for glossy magazines as well as having a huge commercial appeal. If obtaining a well defined six pack is your goal, yet you are stuck in a rut, it would be worthwhile going back to basics. We have listed six mistakes people often encounter when trying to get six pack abs, and what can be done to correct the mistake.

1. Not enough cardiovascular activity. Likely the number one mistake people make when striving for a six pack is the lack of cardiovascular activity, and the over emphasis of direct abdominal exercises. A visible six pack requires a low level of body fat. Fat loss is not achieved from direct resistance exercises; instead it requires sufficient cardiovascular exercise, and correct dietary intake to lose overall body fat.

2. Poor diet. As mentioned above, those who seek six pack abs will need to have a body fat level low enough for the abdominal muscles to be pronounced through the skin. Whilst a balanced diet which ensures optimal nutrient levels should be followed, the diet should also be restricted somewhat in its caloric content. Losing weight typically requires a calorie deficit, and this is commonly achieved by following a diet which is restricted in calorie content, whilst following a cardiovascular program which further accelerates fat loss.

3. Following someone else’s plan. Eating a suitable diet, performing regular cardiovascular, and exercising the abdominal muscles will be highly effective in increasing the definition of the abdominal muscles. As the topic has huge commercial appeal, there are many products and services advertised which claim to drastically quicken and improve results. Magazines will also from time to time publish the routine followed and endorsed by a celebrity. The point to remember is everyone responds differently to different approaches, and there is no magic routine or diet. Go back to basics, put in the time and effort, and reap the rewards.

4. Too many reps. There is a myth surrounding the use of high repetitions for stomach exercises. Many people believe high repetitions for stomach exercises will spot reduce body fat from the stomach region, and they therefore perform a high number of repetitions. We must remember the goal of the direct stomach exercises should be to increase the muscle size of the abdominals. Whilst there is some debate on the optimal repetition range for inducing muscle hypertrophy (growth), a moderate repetition range (say between 8 and 15) would likely prove highly effective.

5. Lack of variation. Performing the same abdominal routine will lead to stagnation and boredom. As with any training routine, the routine should be changed every six to eight weeks to ensure the muscles receive a new stimulus, and to keep everything fresh. This can also apply to the number of repetitions performed. Whilst a moderate repetition range would likely be useful for inducing muscle growth, it would be wise to implement lower and higher repetition ranges from time to time.

6. Insufficient overload. As with any other muscle group, the abdominals need overload to induce adaption. The same number of repetitions with the same resistance week-in-week-out, month-in-month-out, will lead to little progression as the muscles are sufficiently cable of performing the exercise. Resistance should be steadily increased over time to ensure the muscles continue to adapt and become bigger and stronger.