The abs six-pack: how possible is it to get those defined, rock-hard ab muscles? … and more of your questions answered here - Fitness Q+A

Shape, August, 2002

Q Is it easier for a man to get six-pack abs than for a woman to?

A Yes, says Glenn Gaesser, Ph.D., an exercise physiology professor at the University of Virginia. The appearance of defined, rock-hard ab muscles is possible only if the abs are highly trained and there is very little fat on top of them. "On average, women have more total body fat than men, and proportionally tney nave more subcutaneous fat in their bellies, Gaesser says. What's more, it's easier for men to lose body fat than it is for women, partly due to hormonal differences. "If you put men and women on the same exercise and diet program, men will lose more weight on average," Gaesser says. Of course, not every man will lose more fat than every woman will. There are exceptions: Some women can achieve a six-pack without tremendous work, and some men have no chance of ever having sleek abs.

The bottom line, Gaesser says: Don't get frustrated if you can't achieve that six-pack. It may not be a matter of lacking willpower. It could be just a matter of genetic and gender destiny.

Q I have very big calves and can't get them any smaller no matter what I do. I'm not even sure if they're mostly fat or muscle. What exercises should I do to make my calves smaller?

A There aren't any exercises you can do to shrink the size of your calves (or any other specific area of your body). If you are overweight, you can lose overall body fat by combining cardiovascular exercise and strength training with a sensible nutrition plan. Some of the fat should come off your calves. However, if you're already lean, chances are you simply have muscular calves. "There's just no way around that," says Los Angeles trainer Ken Alan, a spokesman for the American Council on Exercise. You may be able to make your legs appear more proportional by building up your guadriceps, hamstrings and gluteals in the weight room. But rather than dislike your large calves, Alan says, "try to think of them as a positive. You have a great genetic advantage for certain athletic activities. Be a sprinter or a volleyball player."

Q I have a friend who does a 5- to 10-minute warm-up on a treadmill, then lifts weights, then does 20 more minutes of cardio. Does her warm-up really count as cardlo? I've heard you need to do 15 consecutive minutes to get benefits.

A "A 5- to 10-minute warm-up certainly would count," says exercise physiologist Glenn Gaesser, Ph.D. Since a warm-up is performed at a low intensity, you won't burn as many calories those first few minutes. But that doesn't mean you're not benefiting. "Most people don't need more than two or three minutes to get their heart rate up to the lower end of their target zone," Gaesser says. At the lower end of the zone -- about 60 percent of your maximum heart rate -- your body is working hard enough to achieve health and fitness benefits.

There is no research establishing the minimum number of consecutive minutes necessary to "count," but plenty of research has established the benefits of short cardio bouts. For instance, a 1999 study published in Preventive Medicine compared three groups of subjects who walked six days a week: One group walked for 30 continuous minutes, another did three 10minute bouts, and a third group completed 30 minutes of exercise in any combination as long as each bout lasted at least five minutes. All of the groups lost weight and significantly improved their aerobic fitness and blood pressure, and no group performed better on average than the others.

Of course, if you are training for an endurance event such as a 10k or marathon, 10 minute workouts aren't going to cut it. "But for general health and fitness you can break it down," says Gaesser, whose own research, detailed in The Spark (Fireside, 2002) shows tremendous benefits from performing 15 10-minute exercise bouts per week, including cardio exercise, strength training and stretching.

Q I have a pear-shaped body. Will using the stair climber make my hips and glutes bigger? If so, what should I do instead to tone these areas of my body?

A No, the stair climber won't make you larger below the waist. In fact, this machine is a great way to burn calories and firm up your hips and butt. "You'll just be a tighter, firmer pear," says trainer Ken Alan.

The only way you'll develop excessively large glutes is if you lift very heavy weights and are genetically prone to building large muscles. In general, any activity that you can maintain for at least several minutes will not provide enough resistance to cause significant muscle growth.

If your goal is to tone your hips and glutes, however, the stair climber isn't enough. Add lower-body strength exercises such as squats and lunges, using enough weight that your muscles fatigue between eight and 12 repetitions. In this range, you develop tone but not excessive muscle. If you do significantly more repetitions with lighter weights, you won't be working hard enough to shape those muscles (nor will you gain much strength or bone-mineral density).