Sunday, February 18, 2007

ACHIEVING AWESOME ABS


As we all are looking into the best exercises to trim or define our abdominals there are several exercises which claim to tone & strengthen the abdominal. Then there are these so called AB machines advertised in many magazine which claims to give you the perfect Abs in just few days. Don’t believe the hype.



SMASHING THE MYTHS

Q – Will doing a lot of sit-ups reduce the fat around my waist?

Referring to the popular belief you cannot spot reduce fat from a certain part of your body, this is achieved by a good diet and aerobic exercise with strength exercises.
Yes doing a lot of sit-ups will give you rock hard Abs covered by fat, if you are happy with it.

Q – Will doing side bends reduce my love handles?

NO, Love handles (the pads of fat above the hip bone at the side of the abs) are fat and will reduce only as stated above with a good diet, cardiovascular exercise and strength training. Its not recommended to do side bents. Side bents may develop your obliques (muscle at the side of the abdominals) and there for will give you bigger love handles, as the muscle underneath increases. There has been proven fact that a lots of people who performs a lots of side bents ends up with bigger waist.

Q – Are the AB machines on the market better than a normal crunch?

No, The American Council on Exercise (ACE) recently made a study to see if the fancy Ab training devices live up to there claims. They compared the Ab Roller, Ab Sculptor, Ab Trainer & Ab Works against the traditional crunch using no equipment. The results indicated that the fancy devises on the market made no difference compared to a correctly performed traditional crunch. The researchers of course state that weight loss and muscle definition is achieved through combination of Aerobic Exercise, Strength Exercise & Proper Nutrition as stated above.
It is true that some machines help to perform the exercises correctly but they don’t do anything magical. Any exercise you can do with a fancy Ab machine you can also do without it.

Q – Do I need to do high repetition for greater results?

Depends, you should treat your abdominal muscles the same as any other muscle in your body. If you want your abdominal more defined with large groves in between them you will need to train them with extra weights [ie: holding weights when you do crunches and adding resistance to your leg raises, Advance trainers only please!]. If you want more endurance Abs for a sporting purpose than you may do high repetitions, but its always important to seek advise from your trainer before doing it.

Hope you guys have got the answers for the common myths about the abdominal training.

Reference:
American Council on Exercise (ACE),
Zef Eisenberg Science Publications,
Sports Injuries Prevention & Treatment 3rd Edition.
photography: http://www.nazeee.com/

10 comments:

Simon said...

Dude where're my abs?

Very nice work. Should maintain this.

Anonymous said...

Yes but if you have more muscles under your fat abs wouldn't it 'eat away' the fact on it? And you are right. I did a lot of side benders and my hip did look bigger :)

P E R S O N A L - T R A I N E R said...

as far as my knowledge goes muscles don't eat fat ...

Zero said...

Want to ask you something?

In a book by Men's Health, it is said that ab exercises to be done first than the normal strength training ones..

From a local instructor i heard - the best way to do abs exercise is after you've completed strength training exercises and when your body is completely sweated and exhausted.

Do you agree?

P E R S O N A L - T R A I N E R said...

there is nothing called THE METHOD ...

Both methods which you have mentioned has been used by professionals ...

Abs before a normal strength training routine can be used if you feel you lack concentration when you do it at the end ...

Abs after a normal strength training program is a traditional method practiced by trainers ... in recent years there has been so much research and so many different priciples of training. so cannot say abs after normal strength program is the method...

Also there has been another method practiced recently .... ab training separated from a strength training program which is done in the aerobic training days or sessions ...

Some professional do advise to do the ab training first thing in the morning .....

So the answer is it should be prescribed looking into your physical capacity and your target goals etc ....

Anonymous said...

Does running/jogging help cut down your tummy ?

P E R S O N A L - T R A I N E R said...

absolutely yes ...

Anonymous said...

i run for 18-20 mins @ 9.5 on the tread mill 3-4 times a week.

Can u suggest some streching excercises for the same ?

P E R S O N A L - T R A I N E R said...

Good work on the treadmill ...

If i compare your jog stats to local standards you can be declared a fit person that is coz you can complete a 3km in 20 minutes at that speed of 9.5km/h

i've posted a lower body stretch routine ...

Anonymous said...

Hi, I want start my fitenss, so before thar i want discuss on you?

pls mail me mirerz@gmail.com