Sunday, October 12, 2008

Fab Abs Go Beyond Stomach Crunches

Flatter Abs Will Make You Look Great in Your Wedding Dress

The secret to flatter abs incorporates a healthy diet to reduce fat intake, cardio to get lean and let those abs show, and functional exercises that consistently engage the core muscles, which also involve the back.

Those key muscles groups include the rectus abdominis (the ones along the front that comprise the six-pack abs); the internal and external obliques that flank the rectus abdominis and help the trunk rotate; and the deep muscle layer called the transverse abdominis that lends stability to the pelvis.

We have a layer of fat between the skin and the muscle, and it does not matter how many crunches you do, if you do not cut down that layer of fat, you will never see your abs.

You have to do exercises that are high in caloric expenditure - compund joint movements like squats, lunges, lower body exercises that recruit a lot of muscle fibres because they are incorporating more than one muscle group. The overall result is that you burn more calories.

There is no such thing as spot reduction. You are not going to lose fat in your mid-section if all you are doing is crunches. Crunches burn very few calories compared with other things you can do.

People who are not overweight (but still have that layer of fat) can bump up the intensity of their work outs.

Many people shy away from resistance training and focus on cardio. But resistance training increases lean muscle mass, and you burn more calories to maintain that lean muscle mass, so your body's daily caloric expenditure increases.

One great exercise is a simple bicyle crunch - alternate bringing your elbow to opposite knee. That rotation is good for your abs and obliques.

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1 Comments:

Blogger Abelena said...

Lie down on the floor along with your hands below the lower back. Bend your knees and bring them as close to your chest as feasible.
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March 4, 2011 at 2:07 AM  

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By LogicGirl

I know I have said somewhere on my blog that fat people bother me because the extra weight they carry, to me, signifies a lack of control over their lives. But contrary to what some people imagine, I am not at all against or discriminatory against fat people. In fact, a really good friend of mine from my schooling days has been obese all her life. But that has not stopped me from being a good friend to her! Even if I wished she was thinner (ie visibly more in charge of her life), it is the person she is inside that matters more to me.

Still, it was a wonderful day indeed when she called me and told me about this online program, Fat Loss 4 Idiots, which she has been on. She has been on a secret mission to lose all that extra weight and she was actually making it happen this time. The reason why she did not tell me about her plans was that she has tried multiple online programs such as Weight Watchers and Jenny Craig, and she had failed. Not this time. And the proof was in the photos she sent me - she looked so much slimmer. She told me that she has lost 30 pounds in 30 days!

Amazing! I don't usually buy into all of these weight loss gimmicks - I believe in hard work and proper diet. But then again, I have been trying to lose my extra 5 pounds for ages by pounding away at the gym for 1 hour, three times a week, and not seeing any real difference. So my friend's recent photos of her slimmer self was the motivating factor.

I got myself into the program - and I recommend it! The site itself is cool - attractive colourful cartoons, and it explains things in an easy to understand manner reminiscent of the XX for Dummies book series. But there is nothing idiotic about the subject matter.

Actually, this program may be more beneficial to those of us trying to lose some weight rather than for the grossly overweight - the program targets 9 pounds in 11 days, and focuses on the food we eat rather than exercise. Those who have to lose a lot of weight should incorporate exercise routines as well, but that is not the focus here. Nevertheless, it does contain valuable information on food intake, which the grossly overweight could use. For the rest of us, sometimes it is changing what we eat rather than those extra hours at the gym that will help us lose that tough bit of extra pounds we need to.

Excerpt of the type of information proposed in the program:

"You are overweight for the most simple of reasons -- because you're eating the wrong foods, the wrong types of calories per meal, and you're also eating meals in the wrong patterns each day. Think closely about what we're about to tell you, since it's going to change the way you think about dieting. FOOD is more powerful than any prescription weight loss pills, because the FOOD that you eat can either make you THIN or FAT. You don't get fat because of a lack of exercising, that's a myth. You get fat because you don't eat the right foods at the right intervals each day. Also, the pattern that you choose to eat your meals each day is more powerful than any prescription weight loss pills. This is true because your body is like an "engine" and it only needs certain foods at certain intervals each day, and if you don't eat the right foods at the right times then it won't burn those calories -- and you'll wind up storing those calories as fat tissue. (Hint: You need to eat more than 3 times per day to lose weight, but we'll show you the details later).You have gotten overweight by eating the wrong foods, that much is a fact. And guess what? You can get SLIM by eating the RIGHT FOODS at the RIGHT INTERVALS each day. It's not really any more complicated than that, and the way to start losing weight has nothing to do with starving yourself or jogging ".

And I liked their list of Top Fat Burning Foods! Not bad at all :)

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