Chiselled abs (six-pack or eight-pack) requires a high-protein diet, low body-fat percentage and high intensity workouts. The danger arises when six-pack abs are attained in a short period using steroids or artificial protein supplements based on suggestions from uncertified trainers, experts say.
Chasing six-pack abs with excessive protein and anabolic steroids can damage the kidney, says Dr Ashay Shingare, nephrologist, Jaslok Hospital, Mumbai. Seconding him, Anita Shenoy, fitness trainer (Certified by American Council on Exercise), working in Bengaluru adds that chiselled abs require guidance by certified trainers and timely health check-ups.
What is six-pack abs
Garima Goyal, dietician, Ludhiana, points out that the visibility of six-pack abs depends on the core muscle, rectus abdominis (a long and narrow muscle running from the breastbone to the pubic bone). “When the fat around the rectus abdominis is extremely low, the six-pack abs become visible,” Goyal says.
Soon after his college education, in 2014, Sandesh Shenoy from Mangaluru, started chasing his six-pack abs dream. Shenoy, now a 29-year-old businessman, had two options. “Using steroids and taking artificial supplements would have helped me get abs in a short period. While only exercising would take longer. I chose the longer route after advice from certified trainers and nutritionists,” says Shenoy. With two years of consistent training and strict diet he was thrilled to flaunt six-pack abs in 2016. Sandesh followed a strict high-protein, no-carb, no-sugar and no-processed foods diet.
Roshan Vaz (30), cricketer from Sirsi, Uttara Karnataka dreamt of six-pack abs and wanted to enjoy the process. Speaking to Happiest Health, Vaz explained that he started his journey in 2017 with a high protein, low carb diet with no steroids. “I occasionally indulge in a cheat meal. My workout includes a blend of cardio, weight training and running. I achieved four packs in February of 2023. I am almost there.”
According to Goyal, following a comprehensive core training program (including aerobic and resistance training exercises) that enhance stability and movement of core muscles, seven to eight hours of sleep, adequate water and protein-rich diet help in achieving six-pack abs.
High protein supplements and excessive muscle strain: The dangers
Sandesh recalls that his work-out buddies wanted six-pack abs in a short period, hence resorted to supplements for instant protein, which the doctors caution against.
“Excessive intake of proteins, indiscriminate use of supplements and steroids can be dangerous. Building six-pack abs requires a high-protein and low carb diet. In extreme cases, people opt for no carb,” says Anita. Studies indicate excessive protein intake causes stress or pressure on kidneys. It could cause chronic kidney disease in extreme cases, says Dr Shingare.
Anita says that living with six-pack abs for a long term is unhealthy and dangerous. “Excessively high-protein diets can affect the kidney eventually.”
What not to do while chasing six pack abs?
Dr Shingare warns against the following:
- Anabolic steroids can damage the kidney filtration capacity, cause protein leakage in urine and raise creatinine level. It can also damage the liver.
- Creatine powder supplements can damage kidney tubes.
- Vitamin supplements, when consumed without any deficiency and without medical prescription can be harmful. For example, excess vitamin D, can cause kidney stones due to high calcium deposition.
Anita cautions against steroid dependence too. She advises, “Suddenly stopping steroids is dangerous. It must be tapered gradually under medical assistance. But most people do not do that.” Excessive weight training and building muscle mass can damage muscles. This releases a protein, myoglobin, in the blood, says Goyal. “Myoglobin can damage the kidney cells. In extreme cases, it could cause kidney failure too,” she cautioned.
Protein intake is not universal
Anita points out that the amount of protein one must consume is individualistic. “It is decided by body weight and the degree of physical activities.”
Garima adds, “Men may take approximately 15-21 months to get six-pack abs while women need 20-26 months. Women take longer due to higher body fat percentage.” Sandesh and Roshan believed in taking it slow and not relying on artificial supplements. Hence, they consumed a minimum amount of whey protein. It is a protein supplement made from whey based on their body’s requirement and expert guidance.
However, according to Dr Shingare, those suffering from underlying renal disorder and those with protein leakage in urine should not strive for six-pack abs.
Chiselled abs or strong core
Anita says that six-pack abs are only a fad. “Sustainable and easily adaptable diet and workout methods help one go a long way.” Garima emphasises, “Along with rectus abdominus, the other three core muscles that are located in the lateral side of the abdomen between ribs and pelvis (external oblique, transversus abdominis and internal oblique muscles) are equally responsible for static balance, core endurance and lower back pain reduction.”
Dr Shingare advises people to do the following tests before working for six-pack abs.
- Creatinine blood test to check serum creatinine levels in the blood as high creatinine levels indicate low filtration capacity in the kidneys.
- Creatinine urine test to check serum creatinine levels in the urine.
- Urinalysis, a urine test that helps assess protein leakage in urine.
Takeaways
- Six-pack abs achieved in a short period using indiscriminate supplements can affect kidney health
- Anabolic steroids and creatine supplements can damage the kidney filtration.
- Creatinine blood test, creatinine urine test and urinalysis are a must before resorting to a high-protein diet.
