One of the greatest exercise myths is that you can lose fat in a part of the body through strength training or exercising that specific body part. The truth is that "spot reduction" and "spot toning" do not work, because we can not dictate where our bodies will decide to oxidize fat, nor can we change muscle fat. That is, while fat can be burned into energy that is used for muscle synthesis, it will not directly change into muscle. Doing oblique exercises will not reduce our love grips just as doing crunches reduces the amount of fat we have on our stomachs. They help you train those muscles anyway, but you have to lose the fat layer to see them.
On the topic of the coveted six packs: simply put, the key to getting a six-pack abs is to reduce body fat. The truth is that most of us already have "abdominal muscles", but they are not visible when there is a layer of fat over them. Since there is no such thing as spot-reducing fat, we have to lower our overall body fat percentage to show our abdominal muscles. Any exercise that lowers the percentage of body fat will help us lose fat on our abdominal muscles, just as it will help to lose fat from other parts of the body.
So visualizing abdominals will always be a matter of doing one of the following:
Losing the fat that covers your muscles.
Build up more muscles.
A combination of both.
So how do you lose fat in general?
Number one on the list is cleaning up your diet. 3,500 calories are needed to win or lose a pound. Although this number is not exact and varies from person to person, it does offer a way to measure our progress throughout the day. For example, if we want to lose one pound a week, we have to reduce our calories by 500 every day. This can be done by taking 250 calories from our diet and burning the other 250 by activity.
Cardio with low and high intensity is generally more effective in fat loss compared to moderate intensity (especially steady state) cardio. In comes interval training with high intensity (HIIT), which is a combination of both low and high intensity training. HIIT is a training technique in which you give total, one hundred percent (or almost) effort through rapid, intense bursts of movement (the high intensity part), followed by short, sometimes active, recovery periods (the low intensity period). The changing part with high and low intensity can be alternated as long as it is deemed necessary, and it depends on a person's level of fitness.
An example of HIIT for beginners would be sprinting for 20 seconds, followed by 10 seconds of walking or resting. This is repeated for 20 cycles for a total of 10 minutes. As we progress at the fitness level, we can increase the number of cycles or the "duration ratio" of the part with the high and the low intensity of the training. For example, the training will be more challenging if we sprint for 30 seconds and rest for 10 seconds.
To repeat the importance of good food: it is impossible to avoid a bad diet. To put this in perspective, remember that the caloric expenditure per 100 pounds of body weight per kilometer of jogging is 62 calories. So if someone weighs 200 kilos, they burn about 124 calories when they jog. This may seem like a good return until you notice that a slice of pizza contains 285 calories. So if you eat a piece of pizza, you have to jog more than two miles to compensate for the extra calories!
Ab / core exercises will not make your belly fat disappear, but it will make your abdominal muscles beautiful after the excess fat has disappeared. There are four main types of core movements:
Anterior core dynamic: Exercises that generate movement through the core, mainly in flexion. For example: crunches, weighted, standing crunches, leg raises.
Anterior core static: Exercises that resist movement on the front part of the core. For example: shelves, farmer walks, reinforced boards, body saws.
Rotation core dynamics: exercises that require a spinning or rotating movement of the spine. They both generate the rotation and also stabilize. For example: Russian twists, Palloff twists, wipers.
Rotary core static: exercises that resist rotation through the spine. A palloff press is the most classic example, where you alternate between a short lever that you are trying to turn and a longer lever that tries harder to turn you. The goal here is to resist the movement. Side boards also closely fit this category as an anti-lateral flexion movement, just as with single-sided transports and deadlifts.
I recommend that you do ab training at the end of your training, every other training session.
For example, do 3 sets of leg heights (anterior, dynamic) and 3 sets of side boards (rotation, static) at the end of the workout 1. Skip the ab workout during exercise 2.
Then do 3 sets of shelves (anterior, static) and 3 sets of wipers (rotation, dynamic) at the end of the workout. 3. Skip ab-training during training 4.
That should be enough to build impressive abdominal muscles, as long as you reduce enough body fat percentage. For the remaining (early) part of your training you focus on compound movements that work your upper and lower body! Compound movement is simply the best way to build muscle and keep this belly fat away for good.
On the topic of the coveted six packs: simply put, the key to getting a six-pack abs is to reduce body fat. The truth is that most of us already have "abdominal muscles", but they are not visible when there is a layer of fat over them. Since there is no such thing as spot-reducing fat, we have to lower our overall body fat percentage to show our abdominal muscles. Any exercise that lowers the percentage of body fat will help us lose fat on our abdominal muscles, just as it will help to lose fat from other parts of the body.
So visualizing abdominals will always be a matter of doing one of the following:
Losing the fat that covers your muscles.
Build up more muscles.
A combination of both.
So how do you lose fat in general?
Number one on the list is cleaning up your diet. 3,500 calories are needed to win or lose a pound. Although this number is not exact and varies from person to person, it does offer a way to measure our progress throughout the day. For example, if we want to lose one pound a week, we have to reduce our calories by 500 every day. This can be done by taking 250 calories from our diet and burning the other 250 by activity.
Cardio with low and high intensity is generally more effective in fat loss compared to moderate intensity (especially steady state) cardio. In comes interval training with high intensity (HIIT), which is a combination of both low and high intensity training. HIIT is a training technique in which you give total, one hundred percent (or almost) effort through rapid, intense bursts of movement (the high intensity part), followed by short, sometimes active, recovery periods (the low intensity period). The changing part with high and low intensity can be alternated as long as it is deemed necessary, and it depends on a person's level of fitness.
An example of HIIT for beginners would be sprinting for 20 seconds, followed by 10 seconds of walking or resting. This is repeated for 20 cycles for a total of 10 minutes. As we progress at the fitness level, we can increase the number of cycles or the "duration ratio" of the part with the high and the low intensity of the training. For example, the training will be more challenging if we sprint for 30 seconds and rest for 10 seconds.
To repeat the importance of good food: it is impossible to avoid a bad diet. To put this in perspective, remember that the caloric expenditure per 100 pounds of body weight per kilometer of jogging is 62 calories. So if someone weighs 200 kilos, they burn about 124 calories when they jog. This may seem like a good return until you notice that a slice of pizza contains 285 calories. So if you eat a piece of pizza, you have to jog more than two miles to compensate for the extra calories!
Ab / core exercises will not make your belly fat disappear, but it will make your abdominal muscles beautiful after the excess fat has disappeared. There are four main types of core movements:
Anterior core dynamic: Exercises that generate movement through the core, mainly in flexion. For example: crunches, weighted, standing crunches, leg raises.
Anterior core static: Exercises that resist movement on the front part of the core. For example: shelves, farmer walks, reinforced boards, body saws.
Rotation core dynamics: exercises that require a spinning or rotating movement of the spine. They both generate the rotation and also stabilize. For example: Russian twists, Palloff twists, wipers.
Rotary core static: exercises that resist rotation through the spine. A palloff press is the most classic example, where you alternate between a short lever that you are trying to turn and a longer lever that tries harder to turn you. The goal here is to resist the movement. Side boards also closely fit this category as an anti-lateral flexion movement, just as with single-sided transports and deadlifts.
I recommend that you do ab training at the end of your training, every other training session.
For example, do 3 sets of leg heights (anterior, dynamic) and 3 sets of side boards (rotation, static) at the end of the workout 1. Skip the ab workout during exercise 2.
Then do 3 sets of shelves (anterior, static) and 3 sets of wipers (rotation, dynamic) at the end of the workout. 3. Skip ab-training during training 4.
That should be enough to build impressive abdominal muscles, as long as you reduce enough body fat percentage. For the remaining (early) part of your training you focus on compound movements that work your upper and lower body! Compound movement is simply the best way to build muscle and keep this belly fat away for good.
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