Training For Six Pack Abs – Q & A

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Hi Guys, last week I answered some common questions relating the diet. This week are some questions based on training for six pack abs.

Question:

Just recently I’ve been feeling rundown. I feel tired and have very little energy to train. I also cannot shake off my sore-throat and cold. Any suggestions?

Answer:

You’re overtraining! Overtraining will make you susceptible to sickness and eventually burnout. You need to take a step back and if need be, have a full week off the gym.

Overtraining may also cause symptoms such as insomnia, leading to sleep deprivation, loss of appetite, headaches/migraines, irritability, exhaustion, depression, increases susceptibility to colds and flu and delayed recovery from exercise.

So what’s the cure?

As with most things, prevention is by far the better option and you can do this by making simple changes. Make small and gradual increases to your exercise and nutrition program over a period of time, avoid jumping in at the deep end.

Ensure you get adequate relaxation and sleep, failure to get atleast 6 hours per night will cause your immune system to weaken. Try to monitor other stresses in your life, both at home and in your job and make adjustments to suit. Avoid monotonous training, by varying your exercise schedule as much as possible. Do not under any circumstances train when you’re ill. You must allow your body to recover first.

If you do find that you’re feeling any of the overtraining symptoms above, your first priority is to put your feet up and rest. Anywhere from 3 to 7 days, depending on how severe your symptoms are.

During this time forget about exercise, your body MUST be rested. A physical rest, as well as a mental rest. Once symptoms have cleared you can then head back to the gym and gradually implement your routine. You will of course be weak, but full strength and energy will resume after 5-7 days.

It is also important to monitor your diet. Lack of carbs will cause energy loss which will result in getting burned out, which is why it is vitally important to increase carbohydrates on days you exercise.

Question:

My upper abdominals are more defined than the lower ones. Why is this?

training for six pack abs - lower abs

Answer:

The Lower Abs are by far the hardest section to develop, mostly due to the accumulation of fat in this area. Most fat actually gets stored in the lower region of your stomach, hence why you often get that overhang with your trousers!

It really boils down to your overall body fat percentage and if it’s still over that 10% mark, which it will be if you cannot see your lower abs, then you still need to reduce it further. At this point harder ab training won’t make much of a difference, it’s a question of further tightening your diet and increasing aerobic activity to bring your body fat percentage down to single digits.

Water retention may also be a factor. If your body fat percentage is giving a reading of less than 10% I would encourage you to incorporate more resistance based exercises for the lowers to help push them out.

I hope this training for six pack abs Q & A installment provides some useful advice. Be sure to stop by next week for my Six Pack Basics.

Till next time, keep training hard.

Please leave your thoughts and feedback in a comment below. I’d love to hear what you have to say.

Neil

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