### Experts Debunk Quick Fix for Achieving Abs
As summer approaches, many individuals are hitting the gym in hopes of achieving their desired “beach bod.” However, fitness experts warn that the promises of quick fixes for building muscle or shedding weight are unrealistic, despite what social media influencers may suggest. According to experts, developing visible abdominal muscles in just a month is near impossible for most people.
### Time and Effort Required for Abs
Dr. Michael Fredericson, a sports medicine doctor at Stanford Medicine, emphasized that factors such as body weight, genetics, diet, and exercise routines play a significant role in achieving defined abs. Burning excess fat alone can take anywhere from 6 months to over a year, even with a strict regimen. Core strengthening exercises like squats, lunges, mountain climbers, planks, and crunches can help build muscle, but genetics, stress, and diet also play a crucial role in the process.
### Body Fat Percentage and Ab Definition
To achieve visible abdominal muscles, body fat percentages should ideally be below 10-15% for men and 15-20% for women. Building the muscles while reducing body fat is key to attaining washboard abs. However, it is essential to approach fat loss safely, with Fredericson advising a maximum of 1% body fat loss per month.
### Patience and Persistence in Pursuit of Abs
Licensed psychotherapist Austin “Ozzie” Gontang highlighted the importance of patience and consistency in seeing noticeable changes in abdominal definition. Depending on one’s starting body fat percentage, it may take anywhere from 3 to 6 months to see significant changes. Individuals with higher body fat percentages may require a longer timeline to reduce fat levels to the point where abs become visible.
In conclusion, achieving defined abs requires a combination of muscle-building exercises, a balanced diet, and a safe approach to fat loss. Understanding individual factors such as genetics and body composition is crucial in setting realistic expectations for obtaining the desired physique.
Original Story at nypost.com – 2024-04-13 15:01:00
