When you say you want to lose weight, you might mean you really want to lose the extra bulge around your belly. You've invested in the Ab Circle Pro because it promises to get you the washboard abs you've always wanted.
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You can complete an ab workout by kneeling on the machine, holding the handles and twisting rigorously for just 3 minutes per day, but you'll have to put in other work to lose weight quickly. Weight loss doesn't just come from ab exercise; it also requires dietary intervention, cardio work and total-body strength training to put you at an energy deficit. Only when you burn more calories than you eat will you drop pounds.
Step 1: Revise Your Eating Plan
Doing double or triple time on the Ab Circle Pro isn't going to expedite weight loss if you're eating large portions and the wrong foods. Cut out most processed foods, like refined flours, sugary drinks and fried foods. Replace them with lean proteins -- think fish and turkey -- and fresh vegetables. Round out your meals with small servings of whole grains, fruit and healthy fats, such as avocado and nuts.
Use an online calculator to track your calorie intake. Aim to eat 500 to 1,000 calories fewer than you burn per day to lose 1 to 2 pounds per week, the quickest rate that's also sustainable and safe.
Step 2: Get Moving
An Ab Circle Pro session certainly counts as movement, but 3 minutes per day isn't going to cut it when you're trying to drop weight fast. The American College of Sports Medicine recommends at least 250 minutes of moderate-intensity exercise per week to lose significant weight. This means that most days before you work out on the Ab Circle Pro, you should go for 30- to 40-minutes of heart-pumping exercise, such as a brisk walk or jog, bike ride or calisthenics session.
Read More: What is the Best Machine for Flat Abs?
Step 3: Lift Heavy Weights
One of the selling points of the Ab Circle Pro is that it's lightweight and can slide under a bed or table to be out of the way. Pulling it out and putting it away certainly isn't going to help you build the kind of muscle you need to raise your body's metabolism so you burn more calories all day long, though. On two or three days per week, do a total-body resistance-training session that works all the major muscle groups -- not just the abs.
Even though the Ab Circle Pro claims to also tone your hips, thighs and butt -- it's not going to offer enough of a challenge to really build the muscle that contributes to weight loss. Include moves in your strength-training plan, such as rows, pull-ups, chest presses, lateral raises, dips, curls, squats, lunges and hip hinges. Use heavy resistance that fatigues you after eight to 12 repetitions. Building muscle does take time, but it's worth it for long-term weight maintenance.
Step 4: Get Out Your Ab Circle Pro
Three to four times per week, pull out your Ab Circle Pro for part of your abdominal workout. Specific ab exercises don't cause weight loss, usually because they are relatively low-energy and don't burn a lot of calories. Although you may find you raise your heart rate as you kneel on the device and twist rigorously side to side, you won't go long enough to notably burn calories and lose weight.
You'll still benefit from toning the muscles that lie under extra fat. When you do lose the weight with the cardio, strength and dietary interventions, the results of your work on the Ab Circle Pro will be revealed.
While the Ab Circle Pro does a good job of training your obliques at the sides of your waist, a study conducted by the American Council on Exercise in 2014 showed that the contraption wasn't so effective at working your rectus abdominis, the front sheath of your abs. The traditional crunch provided a better workout for this six-pack muscle, as did a decline bench curl up or a captain's chair crunch. You'd benefit from adding these other ab exercises to your Ab Circle Pro workout.
Read More: The Best Gym Equipment for Abs