Six Pack Abs For Women: How To Achieve That Which Has Eluded You

Most women, whether they admit it or not, want to achieve a flat stomach.  Very few women actually achieve a true six pack of abs.  There are a few important things to consider, ladies, when trying to achieve that flat stomach.  One is that you can't spot-treat fat loss.  And two is that you need to implement ALL of these tips to get the results that you want.

For lean muscle mass to be visible on your body, you need to have a low body fat percentage.  If you have 20 pounds or more to lose, you should concentrate on the weight loss first.  You can concentrate on the definition and toning after a substantial weight drop.

Did you know that for a six pack of abs to be visible, you need to have approximately 10% or lower body fat percentage?

So many different ways to get to your potential six pack of abs!  Where do you begin?

LISTEN UP, WOMEN!  A six pack of abs starts in the kitchen.

A six pack of abs starts in the kitchen.
Let's start off with some basic diet tips.  If you are serious about achieving the body you desire, then this blog is your new bible!

  • Drink more water.  You've heard this a million times from a million sources, but what's the importance of drinking water?  Okay, it's better than drinking calorie filled sodas and juices, but what makes water so special?  Those who hyperhydrate experience lipolysis-- the burning of stored fat within the body.  Experts estimate that drinking half of your body weight in ounces is just the drive your body needs.
  • Don't consume soda.  Carbonated beverages contain high amounts of sugar and sodium, which lead to bloating and water retention.  Not to mention they contain empty calories.
  • Consume non-fat calcium sources.  Those who have a higher calcium intake lost more body fat in a recent study at the University of Knoxville, TN.
  • Cut your carbs in half.  DO NOT cut out carbs completely.  Lowering your carb intake is recommended, as your body needs carbs to process!
  • Don't eat large dinners in the evening.  Your metabolism turns off while you sleep.  If you have any extra food in you, your body will store it as fat.  We don't want that, do we?
  • Increase the fiber.  Without going into too much detail, let's just say that a high fiber diet keeps you "regular".  
  • Switch to Canadian bacon.  This is a very specific example, but there's always a healthier alternative to your food choices.  Find them!  I use bacon as a reference because, well, who doesn't love bacon? Canadian also contains less fat than its counterpart.  Did you know that Canadian bacon can have a third of the calories as regular bacon?  Just ask narwhals, they love bacon!
If you need more nutrition tips, click on one of the articles listed on the side in this blog.  I've written several on how to eat your way to weight loss!  Now, let's focus on the exercise portion of our trip to a six pack of abs-- for women!

Now, let's get to some very important tips on exercise! 

  • Lift weights.  I'm serious!  Lift weights, ladies.  If you have any reservations on gaining too much muscle, get rid of them now!  Your body doesn't have enough testosterone, for one thing.  A body with more muscle mass burns more calories-- even at rest!
  • Cardio, cardio, cardio.  I advise my clients to do 30 minutes of intense cardio a day.  I ask you to do at least the equivalent of a 30 minute brisk walk every single day.  This might seem like a lot, but it's not.  It's 30 minutes.  Make the time.
  • When you feel like you've done enough cardio, do MORE cardio!  To burn fat, you must raise your heart rate.  To raise your heart rate, you MUST get active!
  • Focus on the entire core, not just the rectus abdominus.  Train your lower back (erector spinae), your transversus abdominus, and your obliques as well!
Don't forget, the road to a six pack of abs is a marathon, not a sprint.  As with anything in life, it takes commitment and a complete lifestyle change.

Remember-- if it was EASY, everyone and their mama would be walking around with a six pack!

1 comment:

  1. Great article Justin! Once again, you never fail to impress with your keen insight. Tons of useful information here!