I often get asked the question "What's the best way to get rid of the fat around my mid-section?" and people generally seem to be looking for a really unique core exercise that will "burn fat." I hear countless stories of people training their abs every day, but to no avail they still can't see that hidden six pack inside of them. Unfortunately, abdominal exercises are not effective in losing your love handles. Why might you ask? Listen up.
A recent study published in the Journal of Strength and Conditioning Research investigated the effect of having participants complete a 6-week regimen of abdominal exercises (7 core exercises, 2 sets each, 10 reps, 5 days a week for 6 weeks) and compared that group to a control group (this group didn't do anything). Prior to, and at the end of the 6-weeks, researchers measured body mass index, body fat percentage (specifically the fat around the midsection), and abdominal endurance (# of crunches) of 24 participants. At the end of the 6 week, there was no statically significant difference between the two groups in body weight, body fat percentage, abdominal fat, or waist circumference. Conclusion, abdominal exercises are not meant to create a six pack!!!
Now that I told you that core exercises are pointless, let me tell you why you shouldn't give up on them just yet. Core exercises are needed in developing proper core strength for everyday activities and for increased performance. They also help in transferring power between our upper and lower extremities such as hitting a golf ball, throwing a football, or any high-intensity exercises. Developing your core muscles should be part of everyone's training regimen, but it should never be the sole focus of it. Further developing your midsection will increase other aspects of your health, such as muscular strength and aerobic endurance.
Many people believe abdominal exercises will build a six pack because of the infamous "Spot Reduction" method. Spot reduction postulates that if you work out a certain muscle, for instance your abdominals, that you will burn fat from the same area, thus developing a six pack. WRONG!!! This method, as shown above, has been proved wrong in numerous studies. When your body wants to burn fat, it will burn fat from areas it chooses too, not where you want it too. Furthermore, primarily focusing on core exercises is inefficient at burning fat because they are such a small muscle group compared to other muscle groups (your legs, back, or chest).
So how do I burn fat so I can see my midsection? As I'm sure you know, this is a very hard question to answer and we will be looking into this subject in future articles but I will leave you with this! Leaning and toning down encompasses two aspects 1) Decreasing your calories 2) Increasing your exercises. I don't want to focus on food in this article, so here are some simple exercises tips to start developing your six pack.
1. Total Body Workouts: Exercises all your muscle groups to burn the most amount of calories
2. High-Intensity Drills: All out efforts (sprinting, cycling, and swimming) are greater for reducing body fat. Try a 10-sec sprint, rest for 50-sec, and repeat 10 times!
3. Consistency: No one sees results after 1 workout. If you want real results, you need to stay active every day!
Christopher Sunseri, MS Candidate, BS Nutrition, NSCA-Certified Personal Trainer. Chris is the owner of Camp Hurricane - Take Your Body By Storm.
Please visit camphurricane.com [http://camphurricane.com] for information on boot camps in the Houston Area.
Article Source: http://EzineArticles.com/?expert=Christopher_Sunseri
Article Source: http://EzineArticles.com/6719089
ليست هناك تعليقات:
إرسال تعليق