Six Pack Abs | How to Get Six Pack Abs

The lower abdominals or lower rectus abdominis have been debated about by several different research groups for a while now.

There are those who say that the lower rectus abdominis abs are connected with the upper rectus abdominis abs to make one big muscle while there are those who say that there is a separate distinction between upper and lower abs.

 

However, there is only one real truth and that is that the the upper and lower abs are NOT a distinct separate muscle group, but are really a long chain of muscles connected to make either upper or lower rectus abdominis abs.

Now the lower rectus abdominis abs have always been the single most popular subject among fitness experts and researchers because of these two distinct controversies.

For most everyone, the lower rectus abdominis abs can be extremely difficult to work and flatten out, compared to the upper portion of the rectus abdominis abs.

 

Getting that chiseled look for the lower portion of the rectus abdominis abs is highly sought after by most everyone these days because they desire to have a flat, tight, lower portion of their abs.

Also, fitness driven people love a challenge, and flattening and toning the lower portion of your abs is one of the biggest challenges. I’m not saying toning that lower portion of your abs is impossible, but I am saying that is is difficult to achieve.

So why is the lower portion of your abs so hard to workout and tone?

That reason is that no abdominal exercise can exactly get rid of that lower abdominal fat. Instead, your lower portion of your abs get a workout and get stronger, which is the first step to revealing those lower rectus abdominis abs.

 

You have to keep in mind, and realize that the real reason you can’t see your lower abs can be for two very specific reasons.

One, you can have an excess amount of fat in that area that takes much more time to get rid of, and number two, you could have digestive problems that causes your body to have to direct your digested fat into your lower portion of your abs.

Another thing is that your lower abdominal region is naturally a place your body chooses to store excess body fat. The reason for this can be because of genetics, or for women, it is because of the hormone estrogen that they possess.

 

So, in order of that fat in your lower abdominal region, you need to know which issue you’re facing. The lower rectus abdominis region is an issue of fat and excess storage of it.

Now how are issues of fat solved? Proper nutrition and good dieting. Now, I’m not saying that’s the only solution to revealing that chiseled lower ab region, but I am saying that its the biggest solution to it.

The way to combat your body fat problems is by creating a strong, nutritional diet to combat that old diet consisting of countless calories.

You need to have a huge calorie deficit and realize that when you’re trying to tone your lower ab region, you are really addressing a problem of excess body fat.

You need to make big lifestyle choices that will last your whole life, instead of making tiny changes in your diet here and there, that end in a week.

Another thing to remember is to not give up on your lower ab region exercises, because the lower ab exercises found on this site are what strengthen and workout your lower ab region.

Now just doing lower ab exercises won’t tone out your lower region, because you can’t reveal that muscle if they’re hidden under that excess body fat.

So, the real solution to chiseling your lower ab region is a two part process. If you want to see those lower rectus abdominis abs and tone them out, it requires you to have proper nutrition in addition to lower ab exercises.

 

Also, remember that the reason you probably aren’t seeing that lower portion of your abs get toned has nothing to do with your choice of abdominal exercises, because you just need to give it time and NOT give up on working to tone that lower portion of your abs.

Keep working, don’t give up, and perform the lower ab exercises found on this site to start seeing results in your lower recuts abdominis area. Yes, it is a hard muscle group to work, but who doesn’t like a challenge?

 

Now its been proven by researchers that you can’t isolate the upper and lower abs by themselves, because both the lower and upper abs are engaged and worked out during the performance of each exercise.

The reason for this is because the lower and upper abs are one long muscle that gets worked out during each abdominal exercises.

Although you cannot completely isolate upper and lower abs, because they are on big muscle, there is still research that has proven a few things about the lower and upper rectus abdominis region.

Research has used electromyography testing to try and determine whether certain exercises can emphasize one section of the abs more than another, and they have come up with a mixed conclusion.

There is no real isolation to the exercises associated with working out the upper ab region or lower ab region.

Researchers have concluded that there is a mix in exercises that target both regions of the rectus abdominis muscle group and that it is rather hard to determine is one exercise targets the upper half or lower half.

However, the lower ab exercises found on this site, have been researched and proven to at least workout the lower half region of your abs more than the upper half, if not almost completely target the lower half of your abdominal muscle group.

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Bad dietary habits are the main reason why most people don’t have visible six pack abs. You can be training hard and long hours, but if you consume more calories than you burn, your body fat would never be low enough for you to see your six pack abs.

Here are the top 3 evil foods to avoid if you are serious about getting six pack abs.

1. Trans fats

Bad trans fats comes in the form of partially or fully hydrogenated oils. In the hydrogenation process, vegetable oils are extracted at high temperature and pressure using metal solvents and hydrogen gas. Then, they are steam cleaned, bleached and deodorised. The chemical alteration turns liquid oil into semi solid (partially hydrogenated) or solid (fully hydrogenated) at room temperature.

Hydrogenated oils are used in processed and packaged foods such as cookies, cakes, pies, donuts, crackers, peanut butter, salad sauces, shortening and margarine to extend their shelf life. If you see “trans fats” or “hydrogenated oils” listed on a label, avoid the food completely.

Fried foods are another unhealty crap loaded with trans fat and high in calories. Frying destroys essential fatty acids and other nutrients.

Trans fats don’t only make you fat and crave for more fatty foods. They raise low density liproproteins (also known as LDLs and bad cholesterol) and cause inflammation inside your body, increasing your risk of high cholesterol, clogged arteries, heart disease, diabetes and cancer.

2. Refined sugar and high fructose corn syrup

If you have a sweet tooth, you are more likely to consume too much refined sugar (in candy, chocolate, sweets, sodas, donuts, cakes, fruit juices and cereals). On food labels, watch out for glucose, sucrose, dextrose, maltose and any other word ending in -ose. All these fancy names mean the same thing: sugar.

High fructose corn syrup is widely used to sweeten sodas, fruit juices, ketchup, cereals, cakes, cookies, sauces, salad dressings, etc. It is the top sweetener used in most food products due to its low cost.

Refined sugar and high fructose corn syrup are loaded with empty calories that don’t satisfy your appetite. They contain no nutrients so you can easily overconsume. Both cause wild fluctuations in blood sugar and insulin levels, which prevent fat burn and promote fat storage.

They also cause diseases and other damages to the body like diabetes, cancer, attention deficit hyperactivity disorder (ADHD), osteoporosis, yeast overgrowth and heart disease.

3. White bread (white flour)

It’s an over simplication to say white bread is fattening. White flour (a refined carbohydrate), used to make white bread, crackers, bagels, donuts and cakes, is the culprit.

The processing of whole grain converts it from complex carbohydrate (whole grain) to refined carbohydrate (white flour) with little, if any, nutritional value. All vitamins, minerals and fiber have been removed. The effects of refined carbs on blood sugar and insulin levels are similar to that of refined sugar (see 2 above).

Stick with 100% whole grains if you want to keep the belly fat off!

A six pack abs diet consists of natural, wholesome and unprocessed foods. It’s not about going on a low carb or low fat diet. We need all macronutrients (protein, carbohydrate and fat) for proper functioning of our bodies.

Remember, abs are made in the kitchen, NOT in the gym!

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