Diet accounts for 80% of the success in building great abs.
To be able to see your six pack you need a body fat percentage of about 14% for women and 10% for men. The fact is in today's modern world of sedentary jobs, processed food and large quantities of it, six packs are not what you would normally expect.
What Are the Core Muscles?
In general its the muscles of the core run the length of the torso - front and back. The following list includes the most commonly identified core muscles as well as the lesser known groups.
- Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.
- Erector Spinae- This group of three muscles runs along your neck to your lower back.
- Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
- External Obliques - located on the side and front of the abdomen.
- Internal Obliques - located under the external obliques, running in the opposite direction.
- Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
- Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: psoas major, illiacus, rectus femoris, pectineus, sartorius
- Gluteus medius and minimus - located at the side of the hip
- Hip adductors - located at medial thigh.
Diet Guidelines - Remember Denial won't get you lean
It's simply about making smart food choices
- It's about enjoying great tasting, nutrient-rich meals that fill you up without filling you OUT
- Eliminate Added Sugars - simply avoid foods that contain added sugar - avoid packaged foods
- Never restrict your produce intake - eat plenty of vegies in other words!
- Have some protein with every meal
