It is possible to achieve low body fat % without cardio?
I want to have a six pack but I absolutely hate cardio. And, I already do 4 hours of martial arts every week. Is it possible to get a single digit body fat % without cardio?
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I want to have a six pack but I absolutely hate cardio.
There’s a lot more that goes into achieving “six pack” abs than just doing cardio. Genetics, diet, and training consistency play a big role. If you do not have the genetic propensity for a six pack, you can certainly improve on what you do have by mixing cardio with strength training.
First, there’s no magic routine or set of exercises to achieve a six pack. Tons of crunches won’t suddenly give you that look. You’ve got to be willing to put in the time to exercise consistently and eat a healthy lean (and clean) diet. Great abs typically require a ton of discipline, and, lots of hard work over a period of time.
Most people tend to perform exercises that target the rectus abdominus only. Granted, those are the prominent six pack ab muscles, but, ignoring the external obliques, serratus, and lower abs will make for an imbalanced physique.
Lastly, I think you’re overlooking the extra benefit that cardio provides beyond potentially obtaining six pack abs. Cardio will certainly strengthen your heart and assist you in living a much better life while maintaining an appropriate body weight.
My vote is to do cardio regardless of the “six pack” ab appeal.
As long as you are in a caloric deficit, you will lose weight no matter what your current body fat % is. How much of that weight is fat and how much muscle will depend on your training, caloric deficit and current body fat %.
Cardio is absolutely not needed to lose fat or reach a very low body fat %. It simply makes it easier, since most people enjoy eating and staying in a caloric deficit for a very long time just by eating less could be pretty frustrating. Besides, it can be a very healthy thing to do (up to a certain extent).
Yes, losing fat is about taking in fewer calories than you burn while giving your body signals about keeping muscle (lifting weights) and maintaining protein intake.
It is possible to get a low body fat percentage without cardio, just harder. In the case without cardio, diet is the number one factor for fat loss(or actually, with cardio, too). In order to get low body fat % with no cardio, you must make sure to increase your protein intake and make sure your fat intake is about 40% less than your protein intake. So if you're eating 100 g of protein, eat 60 g fat. You should also restrict calories but not so far as to where you lose muscles. Weight training, calisthenics, or team sports may be goods ideas for you to approach if you don't want to do cardio, but since you're already doing martial arts, diet is still going to be the most important factor here.
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