Answer To Your Fitness Questions" />What Are You Willing To Do For Those Firm Abs?
June 7, 2007
We’ve all wondered what magic formula it takes to see a lean body take shape or washboard abs to surface. We’ve looked at countless advertisements that lead us to dreaming of those firm, tight bellies portrayed on their covers. But the question is, are we really willing to pay the price for them? Or do we understand what it takes to get there?
First there is no such thing as “spot reducing”. Most research has shown it isn’t possible to spot reduce. Performing crunches regularly will tone and strengthen the abdominal muscles, but that doesn’t mean you will lose the fat that is lurking on top of them. Of course, doing something is better than doing nothing, and that exercising will help you burn fat and lose weight, but not from that one spot. The fat burning or loss of weight will occur from all over the body.
Everyone wants to know what is the best formula for seeing those results we all long for. There is some good news, if you want to lose some weight, than you should focus on aerobic exercise. Examples of aerobic exercise is walking, jogging, skating, biking and swimming. The optimal amount of aerobic exercise is three to five days per week. The aerobic portion should be a minimum of 30 minutes for maintenance and 45 minutes or more for weight loss.
Incorporate between two to three days per week, strength training using a variety of different exercises targeting the large muscle groups. Use variety so you will keep the body reacting to the workout, otherwise a plateau will set in and the results will lessen.
To look at the big picture, your workouts should be about 75% aerobic and 25% anaerobic.
There are those who are so enthusiastic they do the same exercises every day, please refrain from doing this as the body needs time to recover. If you keep going, you’ll keep breaking the muscles down. All the muscle groups need time to recover, including the abdominals. Also concentrate on your technique, it will assist in preventing back injuries or other injuries that are so common when overusing.
Sometimes we get caught in the trap that all we need is to exercise more, but the fact is we need to take a good look at our diet as well. Don’t skip meals! You abs may look flat because of that but your will lack luster and actually spend more time sitting because of fatigue than having the energy it takes to live life.
We all know how to eat and what to eat, but if you find yourself not getting a balanced diet, start to journal what you eat throughout the day. By journaling you will see clearly what you put in your mouth whereas it tends to become “mindless eating” and we get an unaccounted for amount of calories that add to our waistline. Reducing your daily caloric intake and increasing your aerobic exercise you are sure to see great results. One suggestion is to limit your starches at night, when you need less fuel or energy and another is to cut back on sugars and soda.
There are many different diets to choose from these days from low fat to low carb, but the most critical thing is sticking with your newfound program and working it. If not for getting the desired result, for your health. Diabetes and obesity is now at an all-time high.
One last point of interest, as we age our visceral fat increases. Women have more of a tendency towards this than men. To avoid this age-related change and prevent weight gain and keep the lean machine coming the answer is found in aerobic training, strength training and a balanced daily food intake.
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