Abdominal Fat – Why Isn’t it Going Away?
By Ivan Nikolov
copyright © 2008 Ivan Nikolov
Let me ask you a question. If you wanted to burn the fat,
covering your abdominal muscles, what exercises would you do?
Possible answers: 1) A huge amount of abdominal exercises; 2) Compound
movements and cardio exercise
If your answer was number one, you couldn’t be further from the truth! And you
know what? You are not alone. You are actually one of the many, who think
exactly the same way.
The bad news is you have probably lost a lot of hours doing ab work without
seeing any results, and what’s worse you then have lost motivation and have
quit. May be not only one time at that…
If you belong to the group of people, who chose the second answer:
congratulations. You are a part of a small but increasing group. Now, tell me
that not only do you know the right answer but you apply it into your daily
training routine…!
The information below is for YOU, if you joined the first group above. If it
came as a surprise that doing abdominal exercise is NOT going to burn the fat
in your mid section, then I ought to explain two things:
l
Why abdominal exercises are NOT the way to define your
abs
l What
abdominal exercises really do for you
The fat that you are targeting is called subcutaneous fat.
The name comes from the fact that it is located underneath the skin. If you see
it on your mid section that doesn’t mean that you don’t have any of it anywhere
else in your body.
Well, the truth is all subcutaneous fat is surrounded by a
layer of tissue, which separates it from the working muscle. And the sad part
is there ISN’T a short cut between the fat and the muscle underneath it!
Yes, you read that right. Remember this: The difference
between 15 reps and 150 reps of ab exercise is the higher level of frustration.
Read on. The way it works is the fat, when released from
the fat cells enters the blood stream in the form of glycerol and fatty acids.
This process occurs simultaneously throughout the body. There is no way that
you can make your body selectively take the fat from your abs only!
Why do ab exercises then?
The fact is abdominal exercises are an important part of
the overall training routine. Their job is to condition and train the abdominal
muscles for size. This is necessary for strong core development. Moreover, it
is a main condition for a well mastered physique.
Now what?
Being a member of the first group you need to seriously
re-consider your approach to overall fat loss and abdominal fat loss as a part
of it. What you need to focus on is not burning the fat topically, but burning
more calories through exercise, while keeping your metabolism elevated.
There are two very effective ways to keep your metabolic
rate higher: cardio activity and basic compound
movements (I haven’t mentioned anything about the negative calorie
balance here. This is a topic for another article, plus I assumed you’d already
known that).
The cardio activity:
Steady state cardio is what mobilizes the most fat
throughout your body to be utilized as energy; High Intensity Intervals (HIIT)
type of cardio is what is significantly proven to elevate your resting
metabolic rate for hours after the session. These two should play a substantial
role in your efforts.
The compound movements:
When I say basic compound exercises I mean multi-joint
movements that involve the muscles of the thighs, mainly the quads. These are
the largest muscle groups in the human body, and are those that require the
greatest amount of energy. That’s why they have the ability to elevate your
metabolism.
Good examples for such exercises are: squats, dead lifts,
step-ups, lunges. Include any of these (or a combination of them) in your
workout and you will significantly shorten your journey to a leaner physique
(including a defined abdominal section).
Let’s just quickly recap. If your main goal is to define
your abs you should be well aware of the fact that doing hundreds or thousands
of crunches will NOT help UNLESS there is a sound training system implemented,
which includes exercises for increased fat utilization and metabolism
elevation.
The nutrition part of the equation must be in place, too,
but this is a different story…The bottom line is abdominal training is good for
core muscles conditioning and development. As to the fat tissue, it will go
layer by layer from every single part of your body until it is all gone. That’s
when you will see your “tiles”…
ABOUT THE AUTOR
Ivan Nikolov, an accomplished natural bodybuilder shares a
wealth of information on Natural
Bodybuilding and Sports
Nutrition on his website www.IvanNikolov.com.
Start using his comprehensive Free Nutrition
Software today!
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