bfit4life
05 November, 2007

Ask the coach: Six-pack abs

six packQuestion

I have been attending an Ab-solute Attack class for the past six months in search of a six-pack with little success. How many sit-ups does someone realistically need to be doing a day to notice an improvement?

Answer

Your abdominals are important muscles in bending and stabilising the spine, but in order to reveal them you have to burn the fat that is covering them.  Performing crunches of different kinds everyday, but not changing your diet, is like having a nice red Ferrari in the garage that nobody gets to see. You know it's in there, but you can't show it to anybody else!

A six-pack will not be achieved by just performing abdominal exercises. It is disciplined nutrition and heavy compound exercises that work the "core" most.  A Canadian study by Mike Wahl, a strength coach and gym owner, revealed that squats and dead-lifts activate your abdominals most. The study, in conjunction with his university, measured electrical activity of the core and the quadriceps.

A heavy barbell is less glamorous than a Swiss Ball and it's hard work. But hard work is what yields dividends. You need to create a calorie deficit and burn off more fat than you are consuming to reduce your body-fat.  The reality is that as a nation, we eat too many processed carbohydrates and drink too much beer.

You must eliminate the possible allergens of wheat and dairy for at least two weeks. Once you start eating these foods again after that, notice if you bloat, pass gas, sneeze, etc. Your body is trying to tell you that you are not suited to these foods. Around 80pc of the population will perform better sticking to fruits and vegetables . Eat bread, pastas or cereals at your peril.