Monday, 13 February 2012

Guest Blog: ''Everything You Need to Know About Abs, Made Ridiculously Simple" by Uchenna Onyekwere

Happy Monday :)

Check out this guest post from Uchenna Onyekwere (@ucheonyekwere). He's a US based medical student, and a fitness & nutrition blogger (Uche's Blog).

I know for some, a flat tummy is more than enough, but this is great info if you're trying to take things to the next level and want to see that six pack within :)

It is very possible for 100% of people to have a six pack, because 100% of us already have one. Being able to see it is another thing. Though a visible six pack is not very useful for many working professionals, who wear clothes all day, being able to see it is a confidence booster for some ppl.  Heres some facts:
Typically, visibility of your six pack tends to begin once your body fat composition drops below 10% for men and 19% for women
-Here is a body Fat percentage calculator with tips: Click Here
Only a very small percentage of people can actually see their six pack despite what you may see on TV.
The presence or abscence of a six pack is no indication of cardiovascular health, which is more important.
            – The Visible Components of an excellent six pack
The Rectus Abdominis Muscles – Each pack in a your average 6 pack
The Linea Alba – The line  that vertically separates each set of 3 rectus abdominis muscles into left and right. It is a line of hard connective tissue beneath the skin.
Tendinous Intersections – Are the lines that cut horizontally across each set of two rectus abdominis muscles.
The External Obliques are the muscles that form the V-cut in many six packs
Serratus  Anterior – Not part of the six pack per se but these muscles can be seen on most people with
a six pack. They are close to yourarmpits and look like sharks teeth.
How to Get It
1. Bring down body fat percentage. This is the most important because this is beneficial for health in general. Also without this, the six pack will not be visible. Key ways to do this: increase lean muscle mass by lifting weights and extensive aerobics (dance, sports, run, Nintendo wii, P90X, etc.). Eat less carbs, replace with more protien, fruits and vegetables. Eat all things in moderation. Try to go as paleo as comfortably possible.
2. Increase muscle mass in abs. Do this by progressively adding more weight to your ab excercise. for instance hold a 10 lb plate while doing crunches. The week after or 2 weeks after, do 15 lbs. Track your progress.
3. Stay organized, write a schedule, find time, because it takes a lot of time. Ex. Schedule 1 hr for the gym: 45min workout, 15min shower. Work HARD.
The Difference between an Average and Above Average Six Pack:
The difference is in the amount of segmentation that can be seen by an onlooker.  The segmentation is due to muscle hypertrophy or muscle growth. If you were laying on your back and looking towards your feet, the top of each rectus abdominis muscle must be significantly higher than the level of the flat midline, the linea alba. They must also hypertrophy  above the level of each tendinous intersection.
Many people have different life circumstances and various obligations to fulfill so while getting a six pack is very possible for all, fulfilling life’s obligations should be more of a priority than getting a six pack. However maintaining or improving general health by regular exercise should a prioritiy. If anything, schedule an hour block for that. Good luck.


    CFAgbata said...

    An extremely informative article, I can't thank you enough for posting this. I've been looking forward to building up my 6-packs, but have always stumbled across very complicating and often non applicable information. But this article just sums up all I need to know about 6-pack abs in just one article. Now I can look forward to having a better chance at getting the abs I want without much hassle.

    Daddy's Girl said...

    Wow, I LOVE this, extremely informative!! Especially the part about lowering body fat percentage. Been catching up on your posts and vids today Adura (posted some comments as Anon cos I was too lazy to log in), so much great info, great job!

    Etoile Oye said...

    Thanks for this feature, Adura. Very helpful. Honestly, I have always preferred the washboard tummy look to six packs on a lady but of late, I am beginning to reconsider. This is a good start.