|
|
Toning Your Abs - Common Exercising Myths
By Lisa Irby
1. The 'Chew Then Crunch' Myth
Crunches are good exercises for toning the abs and stomach if done properly and
combined with a low fat diet. However many people think they can continue to
eat what they want and end their day with 100 crunches to "work off" all the
bad stuff they put in their body throughout the day.
If you're not lowering your fat intake by watching what you eat, it doesn't
matter how many exercises and crunches you perform. Not only will you see zero
results, but you may actually see your stomach increase in size!
This is because you're building more fat on top of your muscle. We all have flat
stomachs, it's just that for some of us have layers and layers of fat on top of
that muscle we must get rid of first.
You've got to work off that existing fat first by training and toning your abs
and stomach area.
I had this problem when I first started exercising. I didn't lower my caloric or
fat intake much but I started doing crunches. For three months straight I did
my 8-minute ab routine like clockwork. I couldn't understand why I wasn't
seeing results. In fact, my stomach started protruding even more.
Well after doing lots of reading I discovered that I was going to also change my
diet if I was going to see the results I wanted.
2. The Numbers Myth
Twenty-five good, quality crunches are much better than 250 half-done crunches.
Many people just want to get it over with so they lie down and do as many fast
crunches as they can while lacking in quality.
The best thing to do is perform 4 sets of 20-25 solid crunches while resting 90
seconds in between each set. That is a much more effective way of training your
abs than 250 lackluster crunches in a row.
3. The Spot Toning Myth
This is the one that frustrates me. I have always been very thin and recently
started gaining weight in my hips and thigh area. I welcomed the added pounds
because it gave me a curvier figure. Unfortunately it also left we with a
slightly flabby stomach.
I wanted to keep the hips and thighs but lose the stomach so I started
exercising my stomach and abs by doing pilates and crunches.
Well, I didn't see any results. I discovered through reading that you can't just
spot tone because if you only focus on one area (ie. your tummy), you won't
raise your metabolism enough to burn that extra belly fat. So the key to
flattening your stomach area is to increase your body's metabolism so it can
effectively get rid of those layers of excess tummy fat.
A total body exercise is the key to slimming your waistline.
4. The Six Pack Myth
Whether you're a man or woman, we'd all love to have that solid six pack to show
off when we're at the pool right? Well, what most people don't realize is that
solid abs don't start in the gym, they start in the kitchen. If your body
contains a lot of fat, your abs won't show no matter how much you exercise.
Your first goal should be to lose that fat, and it starts with your diet.
Decrease the amount of fat and calories you consume and increase the amount of
protein. Protein is an absolute necessity for ridding fat and building muscle.
5. The Running Myth
Did you know that running does very little when it comes to toning your stomach?
This is because it can cause your pelvis to pull forward and arching of your
lower back.
Don't get me wrong, running is good for you and can burn a lot of calories, but
if you aren't doing any other stomach toning exercises in conjunction with
running you'll see little if any results.
Conclusion
Hopefully you've learned that flattening your stomach is not about doing 100
crunches per day. It's about total body fitness and changing your overall diet.
Want to Reprint This Article?
You are welcome to reprint this article as long as the text remains unchanged
and you include the "Author Bio" statement below.
Lisa Irby is the author of
http://www.flat-stomach-exercises.com, a site that encourages people to
understand their bodies before they begin that ab workout.
Link to this page
|
|
 |
| The Abs Diet: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life |
| David Zinczenko |
| Spend six weeks with David Zinczenko, on an easy and effective program for everyone that is helping thousands of people lose weight, flatten their guts, banish post-pregnancy bellies, and become healthier than they ever thought possible. Includes the 12 best foods that will naturally boost your metabolism so that you can strip away fat, build muscle, and look and feel great for life. Don't be fooled by the "Diet" title, this book encourages healthy foods from all groups. |
|
|
|
|
| Simplebean Top 10 |
| 1. | Eating for Life: Your Guide to Great Health, Fat Loss and Increased Energy!, Bill Phillips |
| 2. | Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating, Dr. Walter C. Willett |
| 3. | The G.I. Diet : The Easy, Healthy Way to Permanent Weight Loss, Rick Gallop |
| 4. | Body for Life: 12 Weeks to Mental and Physical Strength, Bill Phillips |
| 5. | The Omega Diet: The Lifesaving Nutritional Program Based on the Diet of the Island of Crete, Artemis P. Simopoulos |
| 6. | Food and Mood: Second Edition : The Complete Guide To Eating Well and Feeling Your Best, Elizabeth Somer |
| 7. | Your Miracle Brain: Maximize Your Brainpower, Boost Your Memory, Lift Your Mood, Improve Your IQ and Creativity, Prevent and Reverse Mental Aging, Jean Carper |
| 8. | The Ultimate Fit or Fat, Covert Bailey |
| 9. | Dare to Lose: Four Simple Steps to Achieve a Better Body, Shari Lieberman, Ph.D. |
| 10. | The Get with the Program! Guide to Good Eating: Great Food for Good Health, Bob Greene |
|
| |
|
Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health
Udo Erasmus
To prevent heart disease, cancer, and Type II diabetes, your body needs healthy fats. They also help reverse arthritis, obesity, PMS, allergies, asthma, skin conditions, fatigue, yeast and fungal infections, addictions, certain types of mental illness, and many other conditions. This book exposes the manufacturing process that turn healing fats into killing fats, explains the effects of these damaged fats on human health. Do not skip this book by an internationally recognized authority on the subject of fats and oils.
|
Healthy Eating for Life to Prevent and Treat Diabetes
Physicians Committee for Responsible Medicine
Establishing that diabetes is highly responsive to diet and life-style changes, these experts have transformed complex information into simple, easy-to-follow steps and 98 recipes that can help you lose weight effortlessly.
|
The Healthy Pregnancy Cookbook: Eating Twice as Well for a Healthy Baby
Jane Middleton
This cookbook gives clear, reassuring and up-to-the-minute advice to expectant and new mothers on choosing the best foods for themselves and for their developing baby.
|
Restaurant Confidential
Michael F. Jacobson
From the Center for Science in the Public Interest, this book offers all imaginable nutritional details about restaurant food, including meals available at mall eateries, fast-food outlets and family-oriented establishments, along with ethnic eateries from Chinese to Italian. It includes a practical list of the best and worst meal choices, according to calorie, fat and sugar content. Those desiring to eat out healthier will find this book useful as they plan their meals.
|
Teach Yourself Visually Weight Training
maranGraphics Development Group
For those who recognize the benefits of weight training to achieve and keep a healthy body, the Visual Learning System breaks down the complexities into graphical two-page lessons that simplify learning. Inside you’ll find clear, step-by-step instructions for beginning a weight training routine, with tips on form, warming up and cooling down, and preventing injury.
|
|
|