Click here for Part 1
and Part 3
ABDOMINALS - The Truth on How to Achieve a Toned Tummy and Slim Waistline
"Why does my
Waistline Grow Instead of Shrink when I Perform Crunches?"
One of the most common
reasons that I have found for this occurring is a diet full of fat, calories:
from sugar foods and junk food and too many starchy carbs towards the end of
the day. Most people think that if they perform a few crunches every day their
waistline will magically turn into a six pack! WRONG! How could you possibly
expect to acheive a six pack when you are consuming foods that are increasing
the actual layer of bodyfat that prevents the ab muscles from being seen in the
first place?
I know this sounds harsh
but if you want to have a waistline or abs that look like you've put the effort
in to produce them then that's exactly what YOU are going to have to do. If you
are eating all of the wrong foods while increasing the muscle growth in your ab
region you are actually "bulking up" this area. Why? Because you will
have an increase in both muscle and bodyfat - which will therefore increase
your measurements.
"So how can I Firm
Up my Abs and Reduce My Waistline too?"
If you read through the
steps below you will grasp a better understanding of how to attain the above
goals. In no time you can get started on improving your training program to
help you achieve the waistline you've always dreamed of having.
Steps / Hints to Help
Set You on the Right Track to Getting Started on Your New Ab Program
When you read through the
following steps and hints you will most probably find that there are quite a
few of them that you aren't currently following or didn't know about. For each
step I have included a list of things you need to remember when training your
abdominals. I have tried to keep it brief but informative. You may like to use
the following steps / hints like a checklist so you can remember each point
when starting your NEW ABS progam.
1. Resistance Training
Program
- Train your lower abdominals first
- Breath out as you crunch up.
- If you have your hands behind your neck, make sure you
keep your elbows back, and crunch up using your shoulders. (This will help
prevent neck soreness)
- Keep your lower back pushed into the floor or bench.
I know that some people don't agree with this but unless you are advanced,
and have sufficient abdominal and lower back strength, or have a personal
trainer or exercise therapist that is spotting you and can ensure that
you're performing the exercise safely, you shouldn't be performing
exercises that encourage you to excessively arch your back. Exercises like
this are not for "newbies" that are just starting out training
their abdominals.
If you're on your own and find in general that your back arches
considerably when performing just basic ab exercises then keep your knees
bent and closer to your body so that your lower back is pushing into the
floor or bench.
- Don't overtrain your abs. Three quality training
sessions per week is ample. Remember muscle needs recovery time to grow.
It's muscle growth that increases your muscle in your midsection.
Overtraining will actually deplete the muscle instead of increasing it. So
that you can focus on your ab exercises perform them on your cardio days
or on non-weight training days.
- Don't go overboard with perfroming loads of repetitions.
Rather than trying to achieve 5 x 100 crunches per exercise, hold for a
count of 2-5, each rep you perform using 4-5 x 12 burning reps. This will
get you better results. Your goal is to damage the muscle to promote
muscle growth for increased muscle tone - that is when you reduce your
body fat you've actually got nice strong abs to show off!
- Don' t just train your abs. You need to be performing a
full-body program rather than only concentrating on your abdominal region.
Direct your attention to training each body part so that you can a achieve
a "toned and firm look" all over.
2. Low-Fat Eating
Program
- Reduce your fat content in your meals.
- Do not cook with oil, use a low fat cooking spray
instead.
- Reduce, and I mean really cut back, on your
fried foods
- Reduce your margarine and butter usage to only a small
amount or none at all
- Increase lean protein (to help feed your muscles and
support repair and growth)
- Eat fresh salads and veggies
- Towards the end of the day reduce your intake of carbs
like potato, rice, pasta, cereals and bread. Still include them in your
meals towards the beginning of the day but don't pig out on them - and
consume the brown ones rather than the white ones. Try to fill up on green
veggies and protein instead.
- Don't use fatty gravies on your meals or meat, use very
low oil or no oil gravies instead
- Don't use oily salad dressings, go for low oil or no
oil with them as well.
- Check the fat content on the labels of tins and cans
- Cut all the fat off your meat and grill it.
- Eat six meals smaller regular meals per day rather than
having one or two large meals per day.
- Always have breakfast!
- Use egg whites rather than eggs with yolks. You can
actually purchase egg whites in cartons, they can normally be found in the
freezer section of your supermarket. Two egg whites = 1 whole egg, if you
want to use egg whites in your recipes.
- Have one day off your eating program per week. That
doesn't mean you've got the green pass to go to "all you can
eat" breakfasts, lunch and dinners all day either. It just means go
and treat yourself to a meal or brunch etc.
- If you have trouble keeping up with your protein intake
use low-fat, low carbohydrate, high protein drinks. There are some great
flavours ranging from vanilla, chocolate, banana, strawberry etc. Purchase
a shake that is easy to mix and has quality protein content. You can use
these as a morning or afternoon snack.
Go to Part 3.
To read more about the
benefits of protein and why you need it to help you reach your training goals click here.
Persons who are of good
health, suspect of their health or are aware of any conditions, physical
deficiencies or diseases should always consult a physician before undertaking
any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer,
www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims
any liability or loss in connection with the above program or advice given in
this article.
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MSBJ Holdings LLC's editorial objective is to provide our readers with a forum for personal suggestions, investment ideas, and health & fitness recommendations. Our articles should not be construed as specific advice for the reader, nor does any article imply an endorsement by MSBJ Holdings LLC. Your best course of action must be based on your individual situation.
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