Six Pack with 40
Most people have probably asked themselves exactly this question before. How do I get a six-pack with 40? This question does not come out of nowhere.
The six-pack becomes more and more difficult to get with increasing age. The reasons for this include metabolic processes, changes in the physiological composition of the body and degenerative wear in joints, ligaments, cartilage and bones. Many notice already with 30 that the body reacts to lack of movement and unhealthy nutrition differently than with 20.
In addition, from a purely physiological point of view, body fat increases by approx. 6% in both men and women from 20 to 40 years of age. The right diet and exercise thus play an increasingly important role with increasing age.
Alone for these reasons it becomes fast clear that with increasing age more expenditure must be operated, in order to get a Six-PackWaschbrettbauch, than with 20 years, which is however nevertheless possible. Most people do not lack motivation or discipline at 40, but in many cases they fail because of joint pain, especially when jogging. Abdominal muscle training is seldom plagued by pain, rather the problem is a permanent shock load on the joints.
Endurance sport is one way to burn many calories in a short time and should therefore be integrated into the training plan for the six-pack. If you get problems when jogging, for example in the knee or hip joint, you should then switch to cycling or swimming.In many cases, however, the pain can be avoided by appropriate muscle training or the right running style. A running analysis by an orthopedic specialist is advisable for this purpose.
First and foremost, it must be clear to the athlete that the diet has a direct influence on the six-pack by up to 80%. Everybody should know his daily turnover plus working turnover of calories so that he can adjust his calorie count accordingly. If I eat more than I burn, I will usually also store more fats.
If I eat less than I burn, I will lose body mass. This is the basis in nutrition in combination with a high intake of fluids (preferably water and tea). The next question is then the composition of the diet, so what do I eat at all.
What is meant is the ratio of macronutrients (fats, carbohydrates and proteins) and the product in which the macronutrients are. Fats are not the same as fats or sugar is not the same as sugar. It is the same with protein sources.
That is why micronutrients (vitamins, minerals and trace elements) are the next important point in the diet. These nutrients have an enormous effect on catabolic and anabolic reactions in the organism. Macronutrients, which contain many micronutrients, are therefore recommended.
For the metabolic process, complex nutrients are most ideal to produce and activate appropriate enzymes, so that the protein is also stored e.g. in the muscle cell. Exactly for this reason nutrients are not all the same. If you add the right amount and above all the right nutrients to the body, it no longer needs supplements.
A low body fat content is required for the six-pack. It is therefore important to burn slightly more calories than you consume. In addition, the six-pack washboard stomach must also become hypertrophic, which is supported by an increased protein intake (approx.
1.5 – 2 g per kg body weight). The diet should consist of 30% fats (10% saturated, 13% monounsaturated and 7% polyunsaturated), 30% protein and 40% carbohydrates. Example: Man with 75 kg burns including sport approx.
2400 kcal per dayTarget: Losing body fat for the six-pack -> Daily calorie intake approx. 2000 kcal 30% fat = 66 g30% protein (2 g/kg) = 150 g40 % carbohydrates = 300 g This person would lose approx. 45g body fat (1g fat corresponds to 9 kcal) at the beginning with a daily calorie deficit of 400 kcal.
This makes 315g body fat per week and 1.26 kg body fat per month without having to follow a special diet. However, the body will want to automatically adjust its calorie requirement to 2000 kcal after about a month. So the athlete must also reduce his intake by about 200 kcal again or burn more calories by doing sports.
The advantage over a diet (e.g. low carb diet, volumetrics or anabolic diet) is that the yo-yo effect can be largely avoided. It is a healthy way to lose weight, but it takes longer to achieve your goals. This saying is meant sarcastically and is printed on joke articles, especially on T-shirts.
Possibly however the one or other got this saying already times to hearing. The question is only why? Because of envy and jealousy, or rather because of physiological reasons, but maybe also because of social reasons?
Because the fact is, all reasons contribute something to this saying. Everyone has probably seen a six-pack on the beach and wished for one. If that is however the best friend, who can and has already everything better anyway, one does not always admit this and decides to spoil its washboard belly or six-pack only once.
Lately his girlfriend is also only in his shadow and gets much less attention in his circle of friends. So she prefers the teddy bear on the couch in the evening to the steel six-pack. From the point of view of the person with the six-pack, the joy and pride in the achieved six-pack is slowly but surely diminishing.
Besides still the constant renouncement of alcoholic beverages and the experienced attendance with the Fast-Food restaurant after a durchzechten night is added. The ‘end’ of the song is a small but constantly growing layer of fat on top of the six-pack, which has been acquired with sweat and nerves over 3 months.
