Keisha Shakespeare, Staff Reporter
Dave O'Connor, farmer from Crawle River in Clarendon digging yam while showing off his six-pack. He noted that he received his chiselled abs by working hard on his farm. - PHOTO BY KEISHA SHAKESPEARE
A GREAT physique is at the top of the attraction list between the sexes and men's abs are among the first thing women notice. However, like anything else, the six-pack does not come easy. It takes hard work, patience and sacrifice especially, if you have a 'beer gut' (fat belly). Getting a six -pack takes aerobics, weight training and proper dieting.
Richard Cowan, personal trainer, said that everyone has a six-pack, which is just the shape of the muscles in the abdominal region. However, some men's six-pack may be covered with fat. To get your abs pronounced there are several steps to take.
STEPS TO SIX-PACK ABS:
1 Exercise: You cannot work out one section of the body. If you're overweight, you must do different types of aerobics plus resistance training.
2. Dieting: Very important in the process of getting those abs well defined. Frances Mahfood, nutritionist at the Heart Foundation of Jamaica in Kingston said the six-pack cannot be accomplished by exercise only, but has to be accompanied by proper dieting. If overweight, lose the fat first. Maintain a low fat, low-calorie diet to loose the fat.
3. Sit-ups: Doing a million sit-ups does not get you that six-pack without first losing weight.
4. Cardio: You will need to include cardio work-out (aerobic exercises) into your weekly exercise routine. There are very few short-term options that can burn calories and strip away the fat better than sessions of aerobic activities.
EXERCISES TO ENHANCE YOUR PHYSIQUE:
There are several exercises that will aid in the development of your chiselled abs.
1. Crunches accompanied by lifting weights, resistance bands, or ropes.
2. You can do the reversed crunch (strengthening of the lower abs).
3. Upper crunch (strengthening the upper abs). Basic sit-ups work as well.
Mr. Cowan noted that while sit-ups are important, you should concentrate on exercising the entire body. He added that resistance training is important, but it increases muscle size and allows muscles to grow. Therefore, those with a fat midriff should not use too much resistance training, as muscles plus fat will appear a little larger than usual. However, aerobics plus resistance training will do the trick, because you will lose the fat.
PHYSIOTHERAPIST'S VIEW:
Mrs. Marcia Swyer-Forbes, psychotherapist and lecturer at G.C. Foster College in St. Catherine said, "Some men who do exercises to strengthen the abdominal muscles tend to overdo it. However, a beginner with weak abdominal muscles, needs to start out light.
EXERCISING THE ABDOMINALS WITHOUT HURTING YOUR BACK:
For starters, lie flat on your back with both knees bent coming into a crooked position, then put one knee onto the chest, then back to the crooked position. Alternate both knees as you go along and back into the crooked position.
As the abs get stronger, keep both legs still bent, but this time extend one leg at a time and back into the crooked position.
When the abs have become very strong, extend both legs out and back into the crooked position.
DIETING FOR A SIX-PACK:
1. Mrs. Mahfood said we all tend to store fat in our belly and getting rid of it to make way for a six-pack requires eating properly.
2. Include foods that are low in fat, high in fibre, fruits, and vegetables. Also add low or non-dairy food. Cut out fried foods, salt and alcoholic beverage, as alcohol converts into sugar and fat. This is one of the main reasons so many men have a 'beer belly'.
3. Portioning food is very important. Most men use exercise as an excuse to eat a lot. However, this way you will not see any result.
MAINTAINING YOUR SIX-PACK:
Be persistent with your exercise. However, exercise must be accompanied by proper dieting. Maintain the entire body not just the abdominal area.
HEALTH BENEFITS OF SIX-PACK:
1. Strengthening the abdominal muscles reduce back pains.
2. Men have larger tummies because of weak abdominal muscles, thus adding stress to the back. Also, larger tummies cause them to brace backwards and be unequally balanced and will result in terrible back pain.
3. As a man ages, the abdomen gets weaker. However, with continuous strengthening of the abs, there will be fewer problems.
4. A strong abdomen aids in bowel action, helps to maintain proper posture and aids in coughing.
