Abs Facts:the Absolute Article
Although I ‘ve met people having excellent abs definition without bothering with aerobics, I consider aerobics as a vital part of the abs equation.
Aerobics is a nice way to spend calories.
But I declare it explicitly:
I feed an instinctive abhorrence for the hamster mentality a.k.a. endless hours on my wheel – name it stationary bike, treadmill etc – doing endless hours of long, boring to death, uninspiring, demotivating, slow cardio.
I am a preacher of H.I.I.T. simply because I ‘ve seen excellent results from it and mainly because I manage to integrate it in my hectic programme.
On the other side H.I.I.T. is suitable only for already fit people.
You could perfectly use medium intensity cardio 30’-40’ long 3-5 times/week if you seek fat loss. Try to keep your heart rate in the 70-75% region of your MHR.
And for God’s shake, don’t buy into the antiquated concept of the “fat burning zone”. It’s nonsense. Try to keep your heart rate as elevated as you can withstand without risk of injury or exhaustion.
Sprints are the utmost abs exercises.
The way they tax the abs is unbelievable.
Circuits with push ups and multifunctional, multijoint core training exercises are also perfect for the abs.
Your worst time investment is…crunches and sit-ups.
Recapitulation with tips and secrets for abs:
1) Don’t embark on your ripped abs trip if you are not totally mentally prepared. Mind dominates body.
2) Diet is king when it comes to an abs definition. Eat wholesome, unprocessed, nutritional foods taking care to create a negative caloric intake.
Avoid limiting and fad diets. Just plain logic.
3) Give special emphasis to high quality protein, fibrous vegetables and monounsaturated and omega-3 fats.
4) Try to avoid spikes in your sugar blood and insulin by spreading your calories to 5-6 meals and consuming foods with low glycemic index and load.
5) Do your strength training with an emphasis on free weights and exercises that recruit big muscle groups and more than one joints. Try minimal breaks between sets. Give an aerobic tint to your workout.
6) Push ups are ideal for abs training. Try circuits, with bodyweight exercises. Excellent for fat loss, a superb combination of strength training and aerobics.
7) You have to dispose of your midsection fat layer in order to highlight your abs.
If you are very fit, try H.I.I.T. It’s the best investment for your time.
If not, try 30’ cardio sessions at about 75% of your MHR.
Avoid at all costs slow, endless cardio sessions. They are not effective and could send you to the grave (from boredom).
You don’t have to do focused abs training. If, however, you insist, the best exercise is by far hanging leg raises (If you manage to do it right!!!).
9) Forget about supplements a.k.a. miraculous pills, magic potions and mystic powders. Don’t be suckered!
10) The same with abs gadgets. You can buy them as toys for your children but please don’t lose your valuable time with them.
It doesn’t stop to amaze me how people are open to deceitful words and promises. I guess it is the strong desire for effortless solutions.
11) When you see or hear words or phrases like the following pertaining to abs:
- quick
- 5 minutes
- easy
- simple
- instant
- 4 weeks
- get ready for summer
- summer abs…
you had better discard the article, book, workout etc.
EPILOGUE
We have seen that the main “secret” for ripped abs is a low body fat percentage.
My friendly exhortation: don’t be obsessed with the elusive six-pack abs. You will have to hit one digit body fat percentages – I speak for men – and this is something your face won’t like at all.
Aim at being healthy, fit and functional. Leave six pack definition for models!
Read 1st part here
Chris Strogilis
Civil engineer with postgraduate studies in MBA and Marketing
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