Developing a lean, flat stomach takes time and patience, especially when it comes to those last few kgs in those hard to lose places. It takes even longer if you want to develop six pac abs. The lower abdominal fat and "love handles" can be two of the most intractable and exercise-resistant areas from which to lose abdominal fat. Some people spend hours day in and day out on the latest new-fangled abdominal fat device or do countless sit ups, side bends, and leg raises every day, all to no avail. There is only one way to lose fat in the so-called "obstinate areas," and that is with the correct amalgamation of proper diet, aerobic exercise, abdominal training, and weight training.
The muscle at the front is called the rectus abdomnius muscle. The rectus is usually crossed by three fibrous bands linked by the tendinous inscriptions. While the "sixpack" is by far the most familiar configuration of the muscle bellies of the rectus, there exist rare anatomic variations which result in the appearance of eight ("eightpack"), ten, or bizarrely asymmetrically arranged segments
The first thing you need to take in is that it is impossible to "spot reduce" fat from one individual part of the body. Fat loss occurs systemically, meaning that you can''t control where the fat loss comes from. When your body starts to burn body fat for energy, it will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off. The reason everyone has those "stubborn" spots is because each of us is born with a genetic pattern of fat storage, just as we inherit hair colour, eye colour, and other physical traits. In women, the stubborn areas tend to be hips, thighs, and the waist. In men, the troublesome areas are usually the lower abs and the "love handles."
Many people labour away month after month trying to exercise specific areas of their body with the idea that fat will be burned directly off the area they are working. Training the abdominals every day with hundreds of repetitions will certainly tighten and tone the muscles, but it will do almost nothing to remove the fat deposits obscuring the muscles. In fact, it is possible to have a really great six pack that you can''t even see because they are covered up with a layer of fat!
Contrary to popular belief, the best way to burn the layer of flab from your midsection is not to do more abdominal exercise, but to do more cardiovascular exercise. Aerobic exercise, and lots of it, is the real secret to burning fat. Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners. When was the last time you saw a runner on an athletics track sporting a ''belly'' ? The longer and more intense the workout the more calories are burned. So try to get a real ''gut busting'' workout carried out on a frequent basis.
Even if you''re doing cardio every day, without a good balanced diet, you still won''t see results. Many Personal Trainers will advise that abdominal fat loss is a combination of 50% exercise, 50% nutrition. In order to be effective a fat loss diet must be low in calories. Regardless of how much you exercise, if the number of calories you take in is greater than the amount you burn, you''ll still put on fat and some of that will be in your abdominal area. Ideally, you should spread your calories out into five small meals a day instead of 2 or 3 as this has been shown to assist in weight control. Eat a variety of foods that are all natural, low in fat and low in sugar, with about 55% of the calories coming from carbohydrates (preferably complex rather than simple), 30% from protein, and 15% from fat. If you''re having a really difficult time losing the last few pounds, keep the protein up and decrease your carbohydrate intake, especially late in the day and at night.
Next to "spot reduction," the second most widespread falsehood about abdominal training is that sit ups and leg raises are the most effective exercises. Actually, these movements don''t even isolate the abs; they recruit the hip flexor muscles, which are the same muscles used to kick a football. The hip flexors attach the thigh to the back of the spinal column, so working them with exercises such as straight leg raises creates a strong pull on the lumbar area, which is one of the most common causes of lower back pain. Safer, more effective alternatives are crunches, crunch machines (or ab rollers), hip lifts, and reverse crunches. These isolate the muscles which are near the surface to give you that flat stomach.
The concluding component of your abdominal fat-reducing regime is resistance training. It is important to train the entire body. Realise that working one muscle group to the leaving out others is a common cause of muscular imbalance. Building physically powerful abdominals without also developing the antagonistic spinal erectors of the lower back could easily lead to injury. Many people are under the false notion that they should only do cardiovascular activities until the weight comes off, and then add weight training. It''s true that weight training is an anaerobic exercise, so it burns more glycogen than body fat. However, exercising on a regular basis with weights will increase your lean body mass, which in turn raises your resting metabolic rate. The faster your metabolism is, the more fat you will burn! A comprehensive program to lose weight should always include aerobic exercise and weight training for all muscle groups.
Before you decide to resort to extreme measures, give these guidelines an honest try. Losing abdominal fat is not easy, but it is simple if you know the formula. To recap, the formula for losing the last few kgs of abdominal fat is as follows:
(1) Losing fat doesn''t happen overnight, so get started now! Be patient and don''t expect to get "ultra lean" overnight
(2) Burn the fat off covering the abdominal muscles with lots of cardiovascular exercise or you won''t be able to see them.
(3) Choose biomechanically correct exercises to train the abdominal area, dump the sit ups and add the crunches!
(4) Eat natural, low fat, low sugar, low calorie foods in small servings throughout the day
(5) Work out with weights to increase lean tissue; don''t just train your abdominal, train your entire body.
There''s no need to spend hours in a gym to train your entire body Tom shows how you can save time by performing the correct and most effective exercise plan for your individual body type!
What bodytype are you
Genetics determins what body type you will be from the moment of conception. Do you know your somatotype?