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How to Achieve Defined Abs: Myths and Realities - JG Trainer Marbella

The most sought-after goal for people joining a gym is to achieve the famous abs or six-pack. However, there is a significant myth in the fitness world: "I'm going to do crunches to burn belly fat or lose my stomach." This article debunks this belief and provides the real keys to achieving a defined abdomen.

Myth of Crunches for Burning Fat

First, it's important to clarify that everyone has abdominal muscles, more or less developed. What determines whether they are visible or not is the amount of fat covering that area. You can have very developed abs, but if there is fat covering them, they won't be visible. Conversely, you can have less developed abs that become visible if you have very little body fat.

How to Lose Abdominal Fat

There is no exercise that specifically burns fat from a particular area of the body. Fat is lost when there is a calorie deficit, which means consuming fewer calories than your body needs. This deficit can be achieved through diet and/or exercise.

Key Points to Achieve the Six-Pack

  1. Maintain a Low Body Fat Percentage: For men, the fat percentage should be around 10%, and for women, about 15%.
  2. Crunches and Abdominal Fat Burning: Abdominal exercises alone do not burn belly fat.

What Do Fitness Professionals Recommend?

To achieve a six-pack, professionals recommend:

  1. Strength Training Plan: Follow a strength training plan that works the entire body, including the abs.
  2. Calorie Deficit Diet: Maintain a balanced diet with a calorie deficit.

TOP 5 Abdominal Exercises

  1. Planks and Variations: An isometric exercise that strengthens the core.
  2. Paloff Press: Targets the stabilizing muscles of the abdomen.
  3. Upper Crunches: Focuses on the upper part of the abdomen.
  4. Lower Crunches: Performed from a 90º hip flexion position.
  5. Ab Wheel Roll-Outs: Excellent for working the rectus abdominis and deep core muscles.

GET IN TOUCH

Achieving a six-pack requires more than just doing abdominal exercises. It involves maintaining a low body fat percentage and following a comprehensive strength training plan along with a proper diet. If you need help with your fitness goals, don't hesitate to contact us for personalized assistance. 

Phone: (+34) 666 930 070

Email: info@jgtrainermarbella.com

Instagram: @jg__trainer

Location: JGTRAINER - Puerto Banus-Marbella.