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Ab Workout and Fat Loss Mistakes You Must Avoid
If you want to discover where you can go wrong in your ab workouts and attempts to lose belly fat, I have an interview for you here that you’ll want to read.
In our interview, we discuss the topic of ab training and the biggest myths and mistakes we’ve seen in the field.
This is a copy of the training portion of the interview below. We’ll discuss the nutritional aspects of losing enough body fat to build six-pack abs in another article.
CB: Okay Mike, so where does the average man or woman go wrong when it comes to training abs?
MG: Most people might be surprised by this answer. The biggest mistake I see people make in their quest for a “six pack” is wasting too much time training their abs directly… pumping away with all kinds of different ab specific exercises.
I’m sure you know what I’m referring to. This person is trying so hard to show their abs that they spend nearly all of their time in the gym doing hundreds of various sit-ups, leg raises, twists, etc. At the same time, all of this is a direct waste of time training your abs that could be better spent on a properly designed full-body workout program that will elicit a better metabolic response and increase levels of fat-burning hormones in your body.
After all, losing the belly fat that covers the abs is the most important aspect of most people’s ability to finally see their belly. Unfortunately, pumping away with hundreds of sit-ups and leg raises doesn’t elicit a great metabolic or fat-burning hormonal response.
This is the main focus of my book The Truth About Your Six Pack…a full body workout program and proper nutrition can shed stubborn belly fat and reveal the six pack that hides underneath!
Of course, it wouldn’t be an abs book if I wasn’t focusing on abs development, but I start by making sure to understand the most important concepts for lasting body fat loss.
CB: Do you think there are gender differences in the mistakes they make? More importantly, have you noticed gender differences in response to various ab exercises?
MG: Honestly, I don’t really think men or women train any differently. Bottom line…the best exercises are the best exercises, regardless of gender.
However, in regards to the errors I see between the genders… yes, I tend to see women fearing to use weight training more often than very light weights. That’s a shame, because the most effective way to control body fat for life is to maximize the amount of lean muscle your body can carry and build that muscle through regular, high-intensity resistance exercise.
For women, it’s important to realize that regular strength training with more resistance won’t “put on weight” (as long as you keep your calories in check), but is one of the key secrets to losing body fat and staying lean year-round . In fact, some of the thinnest women I’ve trained over the years are the ones who aren’t afraid to lift weights.
I’ve also noticed that most women (and many men) spend way too much time doing slow cardio. It’s simply not necessary, and the way I incorporate high-intensity resistance training into my full-body workouts usually provides an adequate “cardio” workout by itself. We’ll get back to that in a minute, though.
CB: How about old-fashioned sit-ups? do you use these Are they good, bad, or “dependent”?
MG: Sit-ups are a controversial topic. I don’t think they are good or bad per se, but rather “in between”. I don’t include them in my exercise program. I just don’t think they’re necessary, and I think there are more effective ab exercises that deserve attention. Personally, I almost never do sit-ups, except for occasional variations.
CB: Give us a sample weekly abs workout plan. How many days per week? Which are the best exercises you would choose? How many sets? represent? rest?
MG: Well, first I’d like to point out that the full-body workouts that make up most of my program indirectly work the abs and the entire “core” area to a decent degree. However, I usually incorporate ab-specific exercises into my routine twice a week. The “abs-specific” portion of the workout usually only takes about 5 minutes at most, with little rest between workouts.
Once people get past the beginning of gaining some initial ab strength, I try to move them away from overly simple exercises where people do 50 or 100 reps, which is common with standard crunches. Instead, I like to focus on high-resistance exercises that actually stimulate the muscle fibers to a greater extent.
An example of a high-resistance abs workout is the hanging leg raise with a proper “pelvic curl.” It’s fun, but often people who’ve already wasted too much time on hundreds of sit-ups can only do a few steady reps the first time they try these high-resistance exercises.
We also made sure not to overlook some rotational movement, as well as some exercises that target deeper muscles like the transversus abdominis.
CB: What do you use for fat burning, interval training, or slow cardio? or both? Are there gender differences here? Or the difference between fitness levels (beginner vs advanced)?
MG: In most cases, my answer would definitely be interval training…or what I like to call “variable intensity training.” Overall, I think slow steady cardio is a waste of time, especially if the goal is long-lasting fat loss.
I think people need to move away from this idea of ”fat burning zones” and the calories burned during actual workouts, and take a bigger picture of what you’re doing during your workouts to stimulate your body’s maximum metabolic response. 。 Optimal metabolic and hormonal responses are achieved with variable intensity training and strength training, not slow, steady-paced cardio.
Now I’m saying that if someone is really unwell and can’t handle a higher intensity workout routine yet, that still doesn’t mean they can’t simply use a lower intensity routine and still do it at “variable intensity “Use it the same way, by alternating increasing and decreasing motion levels throughout your workout.
That concludes the “Abs Workout” portion of the interview. We’ll discuss the nutritional aspects necessary to lose enough body fat to achieve a visible six-pack in a separate article.
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