How To Get Fabulous Six Pack Abs After 40
What to do to get fabulous six pack abs after 40
Let us discover what to do to get fabulous six pack abs after 40. Most people feel that it is impossible to get a six pack after 40. Is it even possible?
A six pack is produced by the rectus abominis muscle of the abdomen.
The rectus abdominis is that double muscle that goes straight down from the ribs to the pubis. The six bulges appear when it is contracted.
Six packs are an all time craze. The media, the fitness industry, and other industries extol the virtues of having them. Indeed, strong six packs look fabulous. Even more importantly, however, they help to contribute to great posture. They are not just great looking muscles when well developed.
The social meaning of having a six pack
Most people don’t know this, but the media, the exercise industry and others paint a picture related to having a six pack. Exercise machines, abdominal belts, exercise balls, and supplements fly off the shelves as people become driven to whip their rectus abdominis muscles into that desired contracted six pack.
The secret to the mystery is that six packs are linked with attractiveness, a strong body, and sexiness. People over 40 therefore become desperate to develop their abdominal muscles into that gorgeous six pack for their peace of mind.
Who doesn’t want a six pack over 40?
After all, who wants a protruding stomach after age 40?
After age 40, Who wants flab on the region that is most visible – the abdomen?
Who doesn’t want to wear great clothes and look great with flat, toned abs after age 40?
Do you know 3 reasons why six pack abs are good for your health?
This sounds wieerd, but six pack abs are good for your health. Here’s why:
1. The rectus abdominis muscles play a key function, along with other muscles, in maintaining posture.
2. They help to protect the organs of the abdomen.
3. More interestingly, if you are a runner, it might do well to get a six pack since research has linked back pain to weak core muscles (Ohio State University, 2018). The muscle that gives you a fabulous six pack at any age, is one of those that maintain the core strength of the body.
Having a six pack means you have strong abdominal muscles. When you strengthen those muscles, you essentially help your back to perform better. You will:
Sit up straighter.
have fewer, if any, back problems in the future.
If you have a bad back, and you follow the information in this article, your back pain could literally disappear. It’s amazing how getting in shape can cure many of our ailments.
Abdominal fat has dangerous effects on human health
It might seem to you that we are touting six pack abs for no good reason. However, there is much scientific evidence showing that abdominal fat is very bad for human health.
It is for these reasons that you should strongly consider getting rid of belly fat and toning up with some fabulous six pack abs after 40.
Let’s review a few of these research studies.
Belly fat is dangerous to the heart
Why belly fat is dangerous for the heart is the warning title of 2016 research findings from a study published by the American College of Cardiology.
The study reported that increasing stomach fat (especially the “hidden fat” in the abdomen), is associated with newly identified and worsening risk factors for heart disease.
Abdominal fat at middle age is associated with greater risk of dementia since obesity is linked to lower total brain volume
A 2010 research report from the Boston University School of Medicine showed that abdominal fat at middle age is associated with a greater risk of dementia. This is because obesity is linked to lower total brain volume.
Sudy participants had no existing health problems.
AI abdominal fat measure predicts heart attack and stroke
A retrospective study by The Radiological Society of North America (2020) used Artificial Intelligence to determine body composition metrics from abdominal CT images.
Statistical analysis demonstrated that visceral fat area was independently associated with future heart attack and stroke. According to the researchers:
“The group of patients with the highest proportion of visceral fat area were more likely to have a heart attack … (while) the group of patients with the lowest amount of visceral fat area were protected against stroke in the years following the abdominal CT exam.”
Changes in the immune system explain why belly fat is bad for thinking
A groundbreaking 2019 Iowa State University research study showed that less muscle and more body fat may affect flexibility in thinking gets as aging progressed.
The researchers examined data from 4,000 middle-aged to older UK Biobank participants. They analyzed direct measurements of lean muscle mass, abdominal fat, and subcutaneous fat, and their relationship to changes in fluid intelligence over a six year period.
The researchers discovered worse fluid intelligence in 40 – 50 year old who had higher amounts of abdominal fat. In contrast, greater muscle mass appeared to be a protective factor.
These relationships remained unchanged after chronological age, level of education, and socioeconomic status were taken into account.
Abdominal fat a key cancer driver for postmenopausal women
Here is a biggie. The European Society for Medical Oncology (2017) found in a study that belly fat increases cancer risk in postmenopausal women. This is a key consideration for over 40 women with belly fat.
These research findings show that abdominal fat increases the risk of infirmity. Reducing midsection fat with six pack abs over 40, can lead to better quality of life.
Six pack abs can have a positive effect on attitude and mental health
Perhaps the most important factor related to getting a six pack is that it could have a great effect on attitude and overall mental health. This due to the improvement in body image.
Body image is the way an individual views his or her body. Research among adolescents found that negative body image is related to depression, anxiety And suicidality.
Getting rid of abdominal fat can help with promotittng more postiive emotions about ones self and about life in general.
Your motivation to get six pack abs has to be strong
If you merely want to get a six pack so that you can get a certain person to notice you, that’s not enough to sustain you throughout your transformation process.
And that’s essentially what this is. You are going to be going through a
transformation, a metamorphosis. Even if you’re one of those people who are ‘skinny fat’, you are still going to have to change your current body into a stronger, fitter one. There’s no way around it. That’s how to attain a six pack.
Hey, nobody said it was going to be easy. If it was easy, everyone would
have a six pack. But they don’t, do they? You will, however, gain one as long as you follow these instructions and follow through with it.
Set goals to help you to achieve six pack abs
The first thing you’re going to need are goals. We all know that your
main goal is to get a six pack. But you can’t just tell yourself you want a
six pack, shoot for it and expect to maintain enough momentum to get you through to the end.
The truth is, you’re going to burn out halfway through, right before you
reach your goal, and you’re going to quit. I say that because that’s what
most people do.
They’ll be doing great and then they’ll hit a plateau or they’ll fall off the wagon. They’ll think, “Oh why bother!” and they’ll devour an entire pizza.
For that reason, you need to set smaller goals so that you can feel good
about reaching them. You may pledge yourself to lose inches off your waist, to lose pounds, to do a certain amount of exercises, or anything that will keep you motivated throughout the process.
I bet you’re thinking to yourself, “How long is this going to take?” It could
take a few weeks, or it could even take two years.
The point is that you have to remain consistent and you can’t give up. You have to keep plugging away, even when people, or you, try to sabotage your results.
When that happens, and it will, you’ll need a safety net.
It never fails. The moment you decide you’re going to finally do something about your weight, midsection or health, someone always invites you out to eat. Rhe food is usually abundant at these events.
This is no good at all for the person who ten minutes ago pledged to finally get his eating back on track. But don’t worry, you can guard against these obstacles, or bumps in the road.
You can do so by keeping reminders of your goals on you at all times. Always keep an index card in your wallet with your goals written on it. You can also keep a photo that motivates you in your wallet, or use your phone to motivate you.
You can use your phone to view photos of your desired end results, listen to audio, watch videos. There are also apps that can be used to really keep you on track. You just have to want it badly enough.
And that’s why your motivation must be questioned, and strengthened, if you ever hope to achieve the body of your dreams.
You Will Still Be the Same Person!
Finally, here’s a note on how a six pack will change you. It will give you a
better attitude and a better outlook on life, and it will definitely give you
better self esteem, but it’s not like winning the a million dollars.
Some people dream of the day they reach their ideal body. They begin to imagine all sorts of doors of opportunity opening up for them. You’re still going to be the same person, only fitter.
You’re still going to drive the same car, live in the same house/apartment, and you’ll still have the same problems you had when your belly was soft.
Getting a six pack can improve your life, but you should never expect that
reaching this goal to fix your life.
Why Six Packs Elude Most People
Most people are fat
Most people don’t have a six pack, and that’s obvious. Most holiday celebrations typically revolve around food, overeating and weight gain.
But it may be more than just the availability of food. The Italians also
celebrate with food, but they’re not known to be a very overweight culture. What could be causing us all to gain weight? And what could be holding you back from your dreams of attaining a six pack?
Alcohol is horrible for weight loss. Your body will need to burn off all of the alcohol before it can get to work on your fat stores. Alcohol slows down your metabolism and causes your body to become dehydrated.
This is the exact opposite of what you need if you’re looking to lose weight.
Alcohol burs first before your body reaches for your fat stores. It numbs your stomach. That’s why drive through restaurants make a lot of money at two a.m. in the morning when the bars and clubs let out. That is because all of those drunk people are STARVING!
It’s a fact that alcohol will make you hungry. But it’s a fake hunger. If you
drink and eat late at night, those calories aren’t going anywhere except to your gut. That is the very place on your body that we’re trying to reduce.
What Have You Tried Before?
Have you tried other programs/pills/potions/gadgets before? If so, you
probably feel as though you wasted your money, don’t you?
What if the problem wasn’t the gadget you bought, the potion you tried or the pills you took in your attempts to get a six pack? What if the problem was you?
Infomercials are geniuses at making us pick up the phone or log on with
our credit cards gripped in our greedy little hands. They’ll play their
fitness commercials at three in the morning.
Usually it’s right after you’ve gorged an entire bucket of ice cream or an entire box of cookies. These programs promise that you’ll get fit in sixty days, or that you’ll drop twenty pounds in two weeks!
While the products may not work that well, they probably do work. You
just didn’t have the follow through or the plan in place that enabled
those products to work.
You don’t need anything to get six pack abs. You don’t need a machine, you don’t need drugs, and you certainly don’t need any disgusting drinks. All you need is knowledge and motivation.
So save your money. Don’t buy from the infomercials at two in the
morning. Don’t buy from magazines, don’t click on links and buy off the
internet and certainly don’t buy any products from your local grocery or
You don’t need them. If you want to take a supplement, take a multivitamin. Other than that, you just need to eat real food. That’s the secret to getting a six pack. It’s 85-90% diet.
Nutrition for six pack abs over 40
The moment you see the word nutrition you immediately close your mind. The word invokes images of yukky foods like fruits and vegetables, that you hate.
When we talk about nutrition, we’re talking about real food. That’s it. Eat lean meats, healthy vegetables, greens, good carbohydrates (brown rice, wheat bread, oatmeal, etc.), eat lots of fruit and drink plenty of water.
That’s it. That doesn’t sound hard, does it? The diets where you restrict
yourself too much are doomed to failure. And even if you do stick with
them, they’re very unhealthy.
In order to lose that gut and finally be able to see your abs, you need to
eat less, exercise more and refrain from drinking alcohol.
Nutrition tips for losing abdominal weight
Here are some research based nutrition tips for losing weight around the abdomen:
– Eat an avocado a day to help redistribute belly fat (University of Illinois at Urbana-Champaign, 2021).
– Eat unsaturated fats since saturated fat builds more fat and less muscle than polyunsaturated fat (Uppsala University, 2014).
Patience and Why Most People Don’t Have Any
It seems the day the microwave was invented, our society lost all meaning for that little virtue we call patience. Don’t believe me? How many things have you pulled out of the microwave before it actually reached zero?
How many times have you seen the microwave show the number 3 or even 1 instead of the time? One second? You couldn’t even wait one second for your food or soup to be done? That behavior right there is how our society now operates.
We have become accustomed to getting information right now, when we need it.
We can order something online from a completely different country and have it delivered the next day to our doorsteps. We can pick up our cell phones and instantly talk to a relative in another state, check movie times, or even trade stocks.
We live in an instant, microwave society where we want it and we want
it now, whatever that it might be. We have no patience, and that right
there is the one reason why most people fail to reach their fitness goals.
The Passing of Time
Listen up, because this is going to be the best advice anyone can ever
give you when you’re trying to lose fat and gain muscle. Right now you’re trying to strip away the fat around your midsection so that you can finally see the rippling muscle underneath.
The problem is that you can’t spot reduce. What that means is you can’t just shed fat from your midsection. You have to do it slowly and it has to come from all over your body, like in sheets.
Therefore, if you know it’s going to take some time, the best advice you
will ever hear is to forget what you’re doing. That’s right. You can mark
the day you started so that you can have a good reference, but your best
bet is to forget you’re even trying to complete something.
Just incorporate good eating habits and some exercises into your normal
routine. That’s when you’re going to look up one day and see your abs poking through. If you can forget about it, the days will pass quicker, and the results will appear to come faster.
Generally it takes twice the amount of time for fat to melt away as it took to pack it on. So if you gained twenty pounds in three months, it’s generally going to take you six months to lose those twenty pounds.
Of course this isn’t scientific but it can help you prepare your mind for just how long your efforts are likely to take.
If you can just keep eating right and doing the exercises, your waist will begin to shrink and that six pack will be poking through before you know it.
Why most people gain back the belly fat
To lose weight and get a six pack, you’re going to have to change your
lifestyle. The problem is that most people go right back to their original
lifestyles the moment they lose the weight. The result? They gain it all
back and then some.
Why does this happen?
Mostly it happens because the person is so overcome with confidence
that they start hitting the social scene. They are out showing off and
having a good time, but they’re also likely drinking at the bars and clubs,
and then eating when the alcohol makes them hungry.
Some people get into a relationship that always seems to help people pack on the pounds. It may be due to one or the other getting comfortable, but most likely it’s due to the fact that most dates revolve around food and/or alcohol, so you run into the same scenario as above.
The more you eat, and the more you drink, the more weight you’re going to gain.
Some experts claim that we have a fat point. For instance, if you are twenty pounds overweight and you lose that twenty pounds, according to some scientists you are more likely to gain that twenty pounds back because your body has become accustomed to it. That twenty pounds overweight is your fat point.
These same scientists also claim that you can change your fat point. To do this, you must lose the weight and then keep it off for a good amount of time. This could be six months, it could be a couple of years. But they
say that if you can maintain your weight loss, you’ll have a less chance
of ever gaining it back.
Our bodies gain and lose weight because they’re designed to do that for
particular reasons. More weight will insulate us against the cold when we’re in those climates, and less weight will allow us to stave off the heat in the warmer climates.
However, sometimes weight gain can be attributed to psychological reasons. Ever heard of the term ‘emotional eating’? That’s when someone gorges themselves with some sinful treat because they’re upset.
Something or someone has hurt them badly and it just feels good to consume large portions of food that you’re not supposed to have. Rarely do people do this on fruit or vegetables. It’s usually ice cream or pizza.
The point is that you have to deal with any stress or emotional problems
you’re going through so that you don’t have one of these guilt-ridden binge fests due to your feeling blue. Trust me, it’ll help your efforts.
Gadgets Gather Dust
Another reason most people gain the weight back is because they become less active. They start to think, “Hey, I reached my goal. I can slack off a ittle.”
Soon, that little becomes slacking off a lot and the weight comes back on. The weight machines or cardio equipment that they used to get their six packs gather dust in the corner of the bedroom and sometimes they’re even used for hanging clothes.
It’s very important, if you want to maintain your results and reset your
fat point, that you change your lifestyle and stick to that lifestyle even
after you’ve succeeded. It’s the only way to make your efforts worthwhile.
Changing Your Lifestyle
Changing your lifestyle sounds difficult but it’s really not. Just eat less
and exercise more. When eating, use smaller plates. When eating out, only eat the single portion sizes and take the rest home to eat later.
Don’t count calories, learn to eye the correct portion sizes of the foods
you eat, and keep your junk food to a minimum. That’s it. That’s all there is to changing your lifestyle.
Learn to Know Your Limit
To get a six pack, you have to eat so that you’re only satisfied. You can’t
eat until you’re full. The general rule for gaining and losing weight is, if
you’re trying to lose weight, you should leave the table leaving just a
little bit hungry. If you’re trying to gain weight, you should fill up as
much as possible.
Obviously we’re not trying to gain weight, so leave the table a little hungry. Your stomach will shrink eventually and soon you’ll get used to eating smaller portions. And your waist will begin to shrink in the process.
Remember that food is fuel. It’s also important to consider the type of
fuel you’re putting into your body’s tank. Premium fuel will give you far
more energy, while sub-standard fuel might fill the tank but not give you
much to go on.
If you can remember that, you’ll remember not to stuff it into your face
like you’re starving. You’re not starving, you’re just hungry. Feed
yourself until you’re not hungry anymore and then stop eating. It’s as
simple as that.
Another thing to remember is that you need to drink water as per body weight. You can drink low calorie drinks like iced teas or herbal teas. Make sure that you’re keeping yourself as hydrated as possible.
The more you drink, the more fat you’ll lose and the fuller you’ll feel, too. As an added bonus, more water will improve the look of your skin and you’ll feel better, too.
Next time – exercises for six pack abs.
American College of Cardiology. (2016, September 26). Why belly fat is dangerous for the heart. ScienceDaily. Retrieved September 4, 2022 from www.sciencedaily.com/releases/2016/09/160926142822.htm.
European Society for Medical Oncology. (2017, September 10). Abdominal fat a key cancer driver for postmenopausal women. ScienceDaily. Retrieved September 6, 2022 from www.sciencedaily.com/releases/2017/09/170910232520.htm.
Lifespan. (2006, June 6). Negative Body Image Related To Depression, Anxiety And Suicidality. ScienceDaily. Retrieved September 3, 2022 from www.sciencedaily.com/releases/2006/06/060606224541.htm
Ohio State University Wexner Medical Center. (2018, January 3). Study uncovers potential key to preventing back pain in runners. ScienceDaily. Retrieved September 6, 2022 from www.sciencedaily.com/releases/2018/01/180103101742.htm.
Radiological Society of North America. (2020, December 2). AI abdominal fat measure predicts heart attack and stroke. ScienceDaily. Retrieved September 6, 2022 from www.sciencedaily.com/releases/2020/12/201202114507.htm.
University of Illinois at Urbana-Champaign. (2021, September 7). Avocados change belly fat distribution in women, controlled study finds. ScienceDaily. Retrieved September 6, 2022 from www.sciencedaily.com/releases/2021/09/210907110702.htm.
Uppsala University. (2014, February 24). Abdominal fat accumulation prevented by unsaturated fat. ScienceDaily. Retrieved September 6, 2022 from www.sciencedaily.com/releases/2014/02/140224110017.htm
Wiley-Blackwell. (2010, May 20). Abdominal fat at middle age associated with greater risk of dementia: Obesity linked to lower total brain volume. ScienceDaily. Retrieved September 5, 2022 from www.sciencedaily.com/releases/2010/05/100520092940.htm