Ab Training And
Shaping
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Ab Training, Shaping and
Six Pack Abs
(Written
by Steve Costello ACE CPT in response to an IDEA question)
"Everyone" in terms of people who are
physically able, and who are willing to follow a proper system of
synergy have a great chance of
achieving a "six pack" goal - excluding of course people with physical
disabilities.
The goal is genetic in terms of gender as generally a male, compared to
a female, has an edge because he can generally have lower healthy body
fat levels than she can, and he can more safely bring body fat levels
low enough to "see" the ab definition.
It is genetic within the terms of what body type someone has when
starting a program with a goal of body fat reduction with an end result
of being able to see the definition of the abdominal muscles.
Considering the 3 major body types: mesomorph, endomorph and ectomorph,
it easier to achieve abdominal definition for an ectomorph due to a
tendency of lower body fat levels to begin with (and less to lose). It
is easier for a mesomorph to lose fat due to more muscle (where fat is
burned) generally on the entire frame burning more fat at a faster rate
plus more shapely abdominal muscle for the skin over the abs to enhance
the curvature of the 6 or 8 pack muscle definition. Of course the
hardest body type for losing subcutaneous abdominal fat is the
endomorph having the most body fat to lose.
There are also generalities based on body types involving frame types
with characteristics based on the type of shape someone has when
starting their program, which determines where genetically they store
their body fat and where they lose it first when following a proper
program. For example a woman with an "X" shape will have a better
chance of losing fat quicker around the abs than an "O" shape.
Also, spot reduction of training the abs to lose fat off the abs
generally does not work - usually it is "last on, first off" with body
fat loss. An "X" shape type that has just gained body fat on the abs a
couple of years ago will have a great chance of "reversing" the fat
that recently stored on the abs and then losing the subcutaneous ab fat
for a six pack, but an "O" type that tends to store it on the abs and
has had fat sored there for many years will most likely have to lose
body fat from other body areas first, such as upper back and arms, and
the ab fat will be the last to go. Men usually store most of their body
fat around the "middle" and usually skinfold assessments show that the
chest and thighs lose it first.
I advise clients that the proper synergy of the four quadrants: Cardio,
Anaerobics, Eating and Rest with the energy balance scale in their
favor will begin the body fat loss, and then we will see the trend of
how much fat is lost and where it is lost from, to estimate how long it
will take them to get down to a level to see the abs. Enjoy the
journey!
Call now: (732) 948-8112 or
email: livelongernow@protonmail.com
Copyright
2023, Steven Costello
1629
