Asking for a definitive number of exercises you need to do to become fit is the wrong way of going about a fitness plan. The problem with looking for a direct answer to the question is that there really isn't any. The length of time required for you to become fit will depend on your current body condition. Several factors will play a part in how many ab exercises you need to do to get fit.
Body Fat Percentage
It all boils down to your body fat percentage. To get a perfect six-pack, you will need to reduce your body fat considerably. Although the number tends to vary between sexes, you will need to get your body fat percentage somewhere between 10 and 20 percent. For men, the results are more visible at about 13 percent, while women can achieve the same results if their body fat percentage falls between 16 and 20 percent.
Your Metabolic Rate
Some people burn off fat quickly, while others don't. The length of time that it takes for you to be fit will be determined by your basal metabolic rate, or BMR. Your BMR is the number of calories that your body needs to get through the day. It is determined by factors, such as your sex, age and body composition. You can improve the rate at which you burn calories during the day by doing ab exercises to build your ab muscles. Aerobic routines also boost your metabolism. Going for a walk in the morning, for instance, will keep your metabolism elevated for half the day.
Your Diet
If you do not plan on making healthy changes to your diet, it doesn't matter how many crunches you do during the day. Without a healthy diet to back up your ab exercises, it'll take a lot longer to get positive results. To increase the rate at which you get fit, adjust your diet to include unprocessed foods, such as oats and whole grain cereal, fruits and vegetables. A good rule to use is to avoid anything that contains white flour or white sugar.
Effective Abdominal Exercises
The most effective ab exercises are '"the Bicycle", "the Captain's Chair" and "the Reverse Crunch," according to a study commissioned by the American Council on Exercise. The study recommends that you do a five-minute session each day made up of several of the most effective exercises.
Get Plenty of Rest
To get the best results, you will need to dedicate as much time to resting as you do to your exercise routine. It might not be obvious, but your sleeping habits affect how long it takes for you to be fit. Getting enough sleep will give your body enough time to rebuild the muscles that you work during your exercise. You will also be less likely to overeat during the day
References
- Mayo Clinic: Belly Fat in Women: Taking and Keeping it Off
- Mayo Clinic: Metabolism and Weight Loss: How You Burn Calories
- Mayo Clinic: Slow Metabolism: Is it to Blame for Weight Gain?
- ABC; Good Morning America; The Abs Diet
- American Council on Exercise; ACE FitnessMatters; New Study Puts the Crunch on Ineffective Ab Exercise; Mark Anders; MAY/JUNE 2001
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