Misconceptions about washboard stomachs

A six-pack is hard work and not just for the abdominal muscles Many people dream of having a flat stomach with six-pack abs. Not only men, but also women strive for this ideal of beauty. But how do you get a six-pack like that? Here you can find out everything you need to consider in order to be able to call a six-pack your own as quickly and effectively as possible: 1. Endurance training and healthy nutrition are essential It's no use just doing sit-ups and waiting for the annoying fat pads on your stomach to disappear. The six-pack will probably be hiding under the padding in its early stages. It is extremely important that you have a low body fat percentage to get a washboard stomach. Eating a high-fat diet is of no use at all, because a healthy and, above all, balanced diet is very important. In addition, regular endurance training should be part of your free time. Running or jogging, cycling, inline skating and swimming are particularly suitable for this. Everyone has their own preferences. The only important thing is that you do endurance training regularly, ideally 3 to 4 times a week. 15 to 30 minutes is usually enough. 2. How many muscles does the six-pack consist of? Just from the name "six pack" you might assume that it consists of a total of six muscles. But this is not the case, even if it looks that way. The fact is that the six pack is only made up of one muscle. It is divided by so-called intermediate tendons, which gives the six-pack its special appearance. So there are no upper or lower abdominal muscles, just front, side and back ones. When training you can only strengthen the front abdominal muscle as a whole and not specifically the upper or lower area completely separately. 3. It is not enough to train only the front abdominal muscle. The tried and tested sit-ups are primarily used to strengthen the front abdominal muscle. It is important that you do a balanced workout that does not just focus on one muscle group, but also strengthens the surrounding muscles that practically counteract it. After all, what is the use of a well-trained abdominal muscle if the back muscles are weak? During training, the entire upper body and the gluteal muscles must therefore be sufficiently strengthened in order to be able to counteract the strong abdominal muscle, so to speak. If you do not pay attention to this, in the worst case scenario, the spine could become misaligned. 4. The six-pack is created by a lot of training weight. Strong, clearly visible muscles develop primarily when you train with a lot of weight. This means you don't have to do as many repetitions. If you're more focused on fitness and endurance, training with lighter weight and more repetitions makes sense. A six-pack develops primarily when you train at high intensity. That's why it's best to hold a weight in your hands while doing sit-ups with your arms crossed in front of your chest. The weight should be between 1 and 20 kilograms, depending on your own fitness level. Caution is advised if you have back problems. In this case, you should start gently and find out your own limits. Training in severe pain is of no use. 5. Who gets a six-pack faster, men or women? This question is probably asked a lot in gyms, but it must be said that how quickly muscle building progresses does not depend on gender. Other influences play a greater role, such as age, training intensity and also genetics. Men's testosterone increases their muscle mass, but the build-up is still not faster. The fact is that women have a higher body fat percentage on average than men. Because of this, it takes longer for women's muscles to emerge and become visible. Most women are more concerned with a flat and toned stomach than with large muscles on their bodies.