A nice set of abdominals gives a flat and defined appearance. Strong abs also can prevent injuries to the spine. Attain flat and defined abdominals by minimizing fat and maximizing muscle. The fastest way to nice abdominals is to combine strength and aerobic exercise with proper nutrition.
Upper Body Strengthening
Upper body strength training increases lean muscle in the upper extremity. A lean muscle boost positively effects caloric expenditure. You maximize your strength exercise by emphasizing large muscle groups. The prime muscle areas are the pectoralis major, latissimus dorsi, anterior/medial deltoid and abdominals. Your upper body program will recruit every major muscle group as well. The goal is to bring each muscle movement to fatigue. Pushing a muscle to fatigue creates an optimal muscular response. Your overall strength program is executed on three, nonconsecutive days per week.
Lower Body Strengthening
Lower body strength training is often overlooked during abdominal conditioning. It is just as vital as your upper body strengthening. Muscle and fat are lost and gained through your entire muscular system. Spot reduction or fat loss from isolated areas is a perpetuated myth. Your lower body program centers around the quadriceps, gluteals, hamstrings and inner adductors. The other major muscles of the legs are integrated around the above areas. The intensity of your lower body program is similar to your upper body.
Aerobic Exercise
Aerobic exercise gives you the chance to expend calories most days of the week. Flattening your midsection entails aerobic exercise be performed five days a week. Standing or weight-bearing aerobic machines are preferable to maximize caloric expenditure. The treadmill, elliptical trainer and stair stepper are all examples of weight-bearing aerobic machines.
Duration and intensity of your aerobic exercise varies based on the day. A percentage of your maximum heart rate is your intensity formula. Your max heart rate is result of the equation 220 minus your age. A 20-minute session at 70 percent to 75 percent of your max heart rate is carried out on strength and aerobic days. On aerobic only sessions, a steady pace of 65 percent max heart rate is the goal. Aim for a 40-minute continuous aerobic workout.
Diet/Nutrition
The most important condition in attaining nice abdominals is diet control. It is as simple as creating a caloric deficit. To achieve a caloric deficit, you burn more energy than you take in. You lose 1 lb. of fat just by ingesting 500 less calories per day. A weight loss objective of 1 to 2 lbs. per week will put you in a position to sustain your results. You want a direct balance of muscle enhancement and fat dissipation. You lose an abundance of muscle tissue with short-term, excessive weight loss.
References
- "Abdominal Training (Nutrition and Fitness)"; Christopher M. Norris; 2002
- "Essential Abs: An Intense 6-Week Program"; Kurt Brungardt; 2001
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