Turn Your Keg Into A Six Pack

Six Pack Abs   by Maren Sederquist, MES, CSCS, CPT

Body fat on your belly is not just something you want to get rid of for aesthetic reasons. Fat around your middle also means you have intra-abdominal fat; fat around your organs. The more fat you have around your organs, the harder your organs have to work, and the higher your risk of heart disease is. 

There are only 2 ways to burn the fat off your belly:

  1. Eat less than you burn.
  2. Burn more than you eat.

Okay, that’s really only 1 way (calories in vs. calories out), but I’ll break it down into the above to categories to make it easy to follow.

Eat Less Than You Burn

Eating less than you burn, simply means eating a little less than you currently do. A crash diet that puts you at an extreme calorie deficit will drop pounds quickly, but your weight will rebound as soon as you go back to your old eating habits, and will usually add even more weight on since you’ve deprived yourself and you body will be asking for more. You may also rob your body of muscle, which drops the ability you had to burn calories to lower that it was before the diet. 

Just 200-500 less calories a day is all you want to cut back on eating. (Stay tuned next month for easy ways to do this!) 

Burn More Than You Eat

There are two ways you can burn more than you eat: add muscle and move more. 

Add Muscle

Adding muscle can be done with any type of strength training using free weights, machines, tubing or just your body weight to build muscle. Since muscle is what burns calories, the more muscle you have, the more calories you’ll be burning even while you sit and sleep! 

Move More

Moving more, means doing cardiovascular exercise and even making an effort to move more during your daily activities. Running may burn more calories at once, but every time you park your car further or take the stairs instead of the elevator adds up!

Turn Your Keg Into A Six Pack 

So, how does this take the fat off your abdominal region you say?

Unfortunately spot-reducing doesn’t work. You can do all the crunches in the world, and they won’t melt away your keg. Yes, Hollywood stars might do the hundreds of crunches they say they do, but they’re also lean enough for their muscles to show by adhering to my two principles, AND they’re probably also genetically gifted, not to mention surgically enhanced.

Doing abdominal stabilizing exercises will help you have better posture so your belly doesn’t hang as much. Doing crunches will make your muscles more defined for when you’re lean enough for them to show, but the only way to uncover them is to burn more and eat less.

It may take a while to find your six pack, especially if it took a while to build your keg. Genetics determine where your body fat is carried, and where it melts off first. But if you keep at it, you’ll uncover your abs and give your heart and other organs a break.



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