Mendapatkan perut six pack adalah tujuan bagi banyak orang yang berolahraga di pusat kebugaran. Memperkuat otot inti, termasuk otot perut, dapat dicapai melalui kombinasi latihan statis, dinamis, kardio, dan pola makan sehat. Having a strong and well-trained core, as cited by Healthline, allows an individual to stabilize the spine and torso safely during functional movements, which contributes to a healthier lower back, reduces the risk of injuries during activities, and improves overall health and well-being. Namun, memiliki perut six-pack sebagai inti yang kuat dan mengurangi lemak tubuh agar perut terlihat adalah dua tujuan yang berbeda. A person may have very strong core muscles without visible abs, especially if there is a layer of fat covering them, says Core Concepts chief physiotherapist Lynn Yee as cited by CNA.
Secara menarik, istilah six pack, menurut Konsultan Dokter Asosiasi Olahraga di Departemen Bedah Ortopedi Rumah Sakit Tan Tock Seng, Nicholas Leong, refers to the rectus abdominis muscles that everyone has and are crucial core muscles to maintain body posture and perform daily activities and athletic movements efficiently. The biggest determining factor in the visibility of a six-pack is how much subcutaneous body fat is stored around the abdomen. A study suggests that the normal range of body fat percentage for men is 17.6–25.3% and for women is 28.8–35.7%. To achieve visible six-pack abs, the average body fat range for men is 10–12% and for women is 16–20%. These figures are well below what is needed for optimal general health and fitness.
Genetics also play a major role in determining the location of body fat storage, which greatly affects specific body fat percentages in the abdomen. Lifestyle factors, such as sleep and stress levels, also affect fat accumulation, which can impact the visibility of six-pack abs. For instance, a study found that regularly sleeping less than 7 hours is associated with higher obesity rates and weight gain. Meanwhile, another study found that higher stress levels are also linked to increased obesity rates. Excessive calorie intake usually leads to fat gain over time, which can reduce the visibility of six-pack abs regardless of other factors.
Menurut Mens Health, following a routine to shape your abs and nutritional rules can help in achieving a six-pack: * Use the following 10 simple nutritional principles to improve core muscle strength: 1. Avoid processed foods 2. Try eating six times a day every three hours 3. Use one protein portion as a base for each meal. 4. Between meals, snack on nuts, seeds, avocados, olives, or a small handful of peas. 5. For breakfast and second meals, be sure to get floury carbohydrates such as oatmeal, black bread, or sprouted bread and a piece of fruit. 6. For lunch, sweet potatoes or regular potatoes, brown rice, and quinoa are great choices. 7. For dinner, eat vegetables but avoid root vegetables and starchy carbohydrates. 8. Drink plenty of water. 9. Every 10 days, give yourself a cheating day by eating whatever you want. 10. Consume one shake with about 40-50g of carbohydrates and 20-30g of protein immediately after exercising to help speed up the recovery process.
Exercises that can help achieve this goal include doing three sessions of the following six exercises four times per week for four weeks. On two non-exercise days, complete a 45-minute uphill walking session on the treadmill or outdoors and take a full day off without strenuous exercise.
