The Truth About Abs
Are you obsessed with having a flat stomach, spending hours doing endless sets and reps but still see no results? You're not alone. Most people let their obsession ruin any chance of realizing lean and visible abdominal muscles.
The ABS are actually more than just one muscle. The abdominal muscle group is made up of the oblique muscles (internal and external), the abdominus rectus and the hidden transverse abdominus.
The obliques are thin muscles that form a continual wrap around the torso, enclosing your bony structures and internal organs in a protective support. Unfortunately, even the most developed obliques can be hidden under layers of fatty love handles, the band of fat that wraps the waist.
The rectus abdominus is what forms the classic and sought after six-pack. It attaches the sternum and ribs to the pelvis. Buried beneath the rectus is the transverse abdominus, which remains virtually unseen, but acts as a girdle to flatten your midsection. Fat, however, can mask the most developed muscles.
How can you tone and strengthen your abdominal muscles, while at the same time burn off the fat that covers them? Before we answer that question, let's dispel two of the most common fitness myths.
Myth One: Spot Reduction
The best way to reveal those fab abs is with properly executed aerobic exercise combined with some strength training. 3 to 5 days each week get your heart and breathing rate cranked up for about 20 or 30 minutes.
Back this up with 3 or 4 quick, but intense, full body strength workouts that incorporate a moderate amount of core training. The added muscle gained from strength training will speed metabolism and increase overall fat burned.
Myth Two: The Flat Stomach
On most people the abdominal muscles are designed to be somewhat rounded, not flat. Your body type, sex, and any age related hormonal changes also affect the size and shape of your midsection. Focusing on a super flat stomach can also cause frustration, anxiety, and lead to eating disorders and excessive exercise syndrome.
Save yourself time, energy and possible injury; lose the obsession with things you can do nothing about. Focus on things you can change. Eat right and exercise, but don't obsess about either.
Here's something else you can try.
GOOD POSTURE GUIDE
Examine your posture or how you hold your body. Poor posture can give you that pot-belly appearance, while good posture can promote a taller, leaner and more youthful look. Take a peak at the list below as a guide to good posture.
• Head balanced on your neck, not leaning
• Shoulders relaxed and down, rolled back
• Abdominals lightly contracted, tailbone pointed to the floor
• Knees are kept soft, not locked
• Ears, shoulders, ribs, hips, knees, ankles all vertically aligned
TRUTH ABOUT ABS WORKOUT CHECKLIST
Follow the simple protocol below:
Cardio Training: 3 to 5 times a week, exercise in your target heart rate zone with some form of sustained aerobic activity (i.e. walking, jogging, swimming) for 20 to 30 minutes or more.
Strength Endurance Training: 3 to 5 times a week, perform 15 to 45 minutes of properly performed progressive resistance movements that functionally train the entire body.
Flexibility Training: Perform at least 5 to 10 minutes of stretching exercises (i.e. simple stretches, yoga) at the end of every workout. This will help form a balanced body, eliminating many postural flaws.