You exercise
extra hard for “six-pack” abs, but no matter how much you sweat you’re
not seeing the results you want. It’s hard to lose abdominal fat,
especially if you are not exercising correctly. Make sure you’re not
guilty of one of these 7 common abdominal training mistakes.
1. Only Performing Crunches and Sit-ups
There's good reason these exercises are among the
most commonly performed routines for abdominal training -- they work!
However, your muscles adapt quickly to certain exercises. If this
happens, they may stop responding. Changing your workout every few weeks
will ensure the results keep coming.
Also, your midsection is actually composed of more
muscle groups than just the “six-pack” -- a.k.a. the rectus abdominus.
Other muscles include the external and internal obliques, which are
located on the side of the trunk. It is important to perform a variety
of movements to fully target all of the muscles within the trunk region.
Side bridges, prone planks, hip-ups, bicycles, and Pilates are other great exercises
that should be included in your routine. Incorporating stability
devices can also add variety. Try performing crunches on a Swiss ball
for an advanced alternative to a traditional exercise.
2. Exercising Your Abs Every Day
If you’re working your midsection on a daily basis,
you are probably overdoing it. The muscles in your abdominal wall, like
all other muscles in your body, need rest to fully recover and repair
from a strenuous workout. A good abdominal workout should only be
performed on two to three nonconsecutive days per week.
When it comes to training your abs, the more you do
does not mean the more results you will get. As a matter of fact, doing
too much can actually increase the risk of injury to the lower back.
3. Avoiding Cardio
Avoiding cardiovascular exercise is the biggest
mistake men make when attempting to lose belly fat. No matter how hard
you try, you can’t spot-reduce. You must expend stored calories. If a
layer of fat is covering your abs, then there isn’t any
abdominal-specific workout that will show results without the assistance
of cardio training.
Twenty to 60 minutes of aerobic exercise at a
moderately strenuous intensity performed three to six days per week will
expend stored calories. This will trim fat from the midsection to
reveal your hidden six-pack abs. What’s more, these are the same
research-supported guidelines for improving your cardiovascular fitness.
4. Avoiding Resistance Training
You need to train your midsection, but other muscle groups are just as important.
Your
midsection contains parts of muscles from other parts of your body.
Tendons from other muscle groups (such as the latissimus dorsi and
trapezius in the back and the hamstrings in legs) extend into and across
the trunk area. The rectus abdominus is one long muscle rather than six
individual muscles. What gives it the “six-pack” appearance are tendons
that extend from other muscle groups and intertwine in this area.
Training other muscles is important for strengthening your abs.
In addition, the muscles that reside around your waist help to stabilize the body. Anytime you exercise with weights, your abdomen
must activate to stabilize the body. Research studies have shown that
trunk muscles are highly stimulated during traditional strength-training
exercises.
Finally, total body resistance training workouts will burn more calories compared to abdominal-only exercise. Weight training
can expend about 6 to 10 calories for every minute you exercise. A
30-minute strength workout can burn fat that is stored around your
waist.
5. Not Eating Properly
It's extremely difficult to expend the amount of
calories contained in a triple cheeseburger and fries (more than 1,000).
Exercise will greatly improve your overall health, but you also have to
pay attention to the food you eat if you really want to lose a
significant amount of belly fat.
One pound of fat contains about 3,500 calories. That
means that if you want to lose 1 pound of fat per week, then you must
burn or negate 500 calories each day. For example, if you replace a
20-ounce bottle of regular soda with water (saving 250 calories) and
walk 2 to 3 miles (burning about 250 calories) everyday, then you could
lose 1 pound of fat per week.
For more information on how to eat properly, visit http://fitness-motivation4all.blogspot.com/
or ask your doctor to refer you to a registered dietitian, especially
if you have a medical condition like diabetes. Also, consider whether
you’re making some common diet mistakes.
6. Only Dieting
Dieting without exercise is a recipe for disappointing results. When people only diet to lose body fat, they seldom succeed.
Although you can lose a significant amount of weight
by dieting alone, a large portion of the weight you lose may be lean
muscle and not fat.
Exercise enhances healthy eating
by expending additional stored calories. It will also ensure that most
of the weight you lose will come primarily from fat. Precious lean
muscle mass will be preserved or even enhanced. Exercise combined with
healthy eating makes the best combination for optimal body fat loss.
7. Not Seeking Help
If you feel that you’ve tried everything but still
don’t see the results you are after, then you may want to seek advice
from a qualified personal trainer. A personal trainer is skilled in
helping people achieve their fitness goals.
But make sure you choose one who has a degree in
exercise science or kinesiology and is certified by a respectable
organization such as the American College of Sports Medicine (ACSM) or
the National Strength and Conditioning Association (NSCA).
And before you participate in any exercise program,
it is important that you seek medical assessment and clearance,
especially if you have a special need or are recovering from an injury.
Not all exercise programs are suitable for everyone, and some could even
cause harm. If you experience pain or discomfort while performing an
exercise, you should discontinue participation and seek medical advice.