Dr. Mayra Alfonso

Your Fitness Physician, Body Transformation Expert, Weight Loss Motivation Specialist, medical doctor, a Physical Medicine and Rehabilitation Specialist

 

What is the secret of those hot, sexy, hard abdominal muscles?

I’m certain you have seen at least half a dozen articles a month on how to get hard abs.

You probably have tried several of those miraculous solutions hoping to get those solid abdominal muscles that you see on the cover of the fitness magazines.  Some of those solutions went from doing several abdominal exercises to trying the latest miracle diet.

Let me break the true to you here, but sorry, you are not going to like it.

There is no miracle solution to getting a six pack and there is no secret to getting a six pack.

You just can’t get solid abdominal muscles by just exercising or by just dieting.  Not can you target the abdominal fat by doing a specific set of exercises.  Let me repeat that, no exercise is going to give you a six pack if you don’t eat healthy.  You need the combination of both, a healthy diet and exercise to get those fabulous hard abdominal muscles.

Abdominal exercises don’t burn fat off your stomach.  

What abdominal exercises will do for you is that they will help you develop the muscles underneath the fat.  The abdominal muscles will get strong, but if the fat is still covering you are not going to see them.

Fitness experts claim that abs are made in the kitchen, not at the gym, which means it doesn’t matter how much you exercise if you don’t eat a healthy diet and achieve a caloric deficit, your abs will not show.   You have to eat clean.  And by eating clean, I mean eliminate unhealthy fats, sugars, and refined carbohydrates.

In order to have shredded abs you have to lower your total percentage of body fat, there is no such thing as focal or localized fat loss, so don’t believe anyone that tells you that you can get a six pack being 30 pounds overweight.

If you have a high body fat percentage you are not going to have solid abs.  

The reality is that you need to reduce your body fat percentage to see your shredded abs.  To get visible abs, your body fat needs to be low.

You might be wondering how low do you have to get your fat percentage to see your abs?  That’s a difficult question to answer since it varies for both men and women, and from woman to woman, but most women with a six pack have a body fat percentage of 14% or less, although you might be able to see abs up to 22% of fat.

Take a look at this picture to get an idea.

 

Don’t get fooled by people telling you that you can just get strong ab muscles by exercising or by dieting alone, you have to do both.  

And if you ask most people who are completely toned, they will tell you that the most important thing is the diet.

Some people might find difficult to eat clean for a long term, but reality is that when you get used to eating clean, it will become a habit and you will find it difficult to stay away from your healthy eating for too long.  But at the end of the day it will depend on how bad you want it.

Remember, the secret to getting a six pack is to eat a healthy diet and to exercise to lower your total body fat.

Shredded abs and a lean, ripped stomach are the holy grail for many, including me… šŸ™‚

 

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Dr. Mayra Alfonso

Your Fitness Physician, Body Transformation Expert, Weight Loss Motivation Specialist, medical doctor, a Physical Medicine and Rehabilitation Specialist

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