Getting visible abdominal muscles is a testament to hard work and dedication. Although commonly considered in negative light, fat or adipose tissue is necessary for insulation, protection of organs and hormone regulation. The body needs a certain amount of stored fat to carry out these functions. A carefully considered diet and exercise program is vital to help you burn the fat that prevents you from attaining your fitness goal.
Considerations
Gender is a factor in achieving your fitness goal. According to Edward Howley, co-author of "Exercise Physiology," essential fat stored in the body averages 3 percent in men and 12 percent in women, and normal non-essential body fat storage ranges from 12 percent to15 percent in men and 15 percent to 20 percent in women. Abdominal muscles can be relatively visible if your body fat lies somewhere between these parameters.
Time Frame
Choosing an attainable goal is essential to keep your motivation and progress flowing. For example, if a female decides to set a target goal of 20 percent body fat and she currently weighs 140 lbs. with 30 percent body fat, she must lose 17.5 lbs. to achieve her fitness goal. According to the Mayo Clinic, healthy weight loss of 1 lb. to 2 lbs. per week is recommended to target fat storage and prevent muscle degradation.
Running
Your body becomes stronger and more efficient after each run. According to Howley, the energy expended for a 140-lb. person when running at a leisurely pace -- a 12-minute mile is about 535 calories. If, for example, that 140-lb. woman decides to run every day for one hour, she burns 3,745 calories per week and is likely to reach her goal in 16 weeks.
Biking
In general, bicycling at a moderate effort of 12 mph to 14 mph expends approximately the same amount of calories as you would running at a leisurely pace. However, bicycling up a grade or hill demands more effort from your leg muscles, so the potential to burn extra calories are there if you choose to challenge yourself.
Dancing
Adding a few dancing sessions can be a fun and easy way to can burn potentially hundreds or thousands of calories per week. At a mild effort, dance exercises such as ballet, modern, jazz and tap can expend approximately 335 calories per hour; whereas aerobic step dancing using a 10-inch to 12-inch step can burn 670 calories per hour for that same 140-lb. person.
References
- Exercise Physiology; Scott Powers, Edward Howley; 2009
- Mayo Clinic: Weight Loss Strategies
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