Experts on why it`s so hard to get six pack abs, particularly for women, and why it`s not the only sign of a strong core. Experts say they're not only much harder to achieve than many people realize but some caution that striving for a six pack isn't necessarily the healthiest of goals, particularly for women. Usually that means being lean by the definition of visible muscle, "Miriam Fried, founder and head trainer of New York City midfielder Strong, told Yahoo Life. Beyond the time and motivation needed to obtain visibly toned abs, there are two important factors that are hugely influential: body composition and gender.
Experts say that while it's a challenge for both men and women to get six pack abs, it's "difficult particularly for women," says De Leon. "Because of the high muscle mass and high testosterone levels in men, it's easy to train your abdominal muscles," Michele Schalf Olson, a professor of exercise physiology at Huntingdon College in Montgomery, Alabama, told Yahoo Life: I'm talking. More specifically, it means lowering your body fat percentage to so-called essential fat levels. Men "need to reduce body fat for optimal health, which is about 2-5%.
Core exercise, it's body fat-or its lack-is the "main factor" of the defined abdominal muscles, says Deleon. To get sculpted abs, one must lower the total percentage of body fat that makes up your body composition" — something that is not an easy or doable goal for many. "You can actually develop strong, solid abdominals, but if they are covered by a higher than ideal layer of fat, it's difficult to see any sculpted effect. " To lower body fat, De Leon says it's important to focus on nutritional habits — such as limiting processed and sugary foods, while increasing lean protein, fresh vegetables and water intake — along with reducing stress and prioritizing sleep.
Olson says a healthy diet "must" also be coupled with exercises that target not only your core but also your entire body. "Cardio exercise and interval training are important to help burn up excess body fat in the abdominal area," she says. Is a very low body fat level harmless? However, some experts question whether aiming for such a low body fat percentage is healthy or safe, especially for women. “Women naturally have more fat than men, so extremely low levels can affect our body and hormonal function,” explains Fried.
visible six pack is often "unhealthy for many because of strict calorie restriction and very low body fat," Fried said. "It goes without saying that what determines abdominal muscle visibility is often more related to genetics than anything else," "Given that so many women suffer from eating disorders, they are looking for an extreme body shape. "The majority of those with a strong core do not have noticeable abs," notes De Leon. This population of athletes is a prime example of a strong core that, at times, don't have the traditional sculpted sixpack abs.
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