Let's clear myths and reinstate facts. Lot of junk information regarding abdominal workouts is available. People follow these blindly and avail no benefits.
Much has been written on this topic. One can find various blogs, magazines and books highlighting on this subject. Yes, we all want a toned mid riff, washboard abs, thin waist line and no bulges. The media has played a big role in this desire. Scientifically, it's said the circumference of your waist determines the risk of heart disease. Bigger the waist line, higher the risk of heart ailments. So how does one get started with an abdominal fat loss and toning programme?
Myths regarding abdominal training
1. One must do abs workout to lose belly fat.
Fact: Abs workout will support in toning the muscle and not promote fat loss.
2. Abs workout must be done daily.
Fact: Abs are muscles and one avails no benefit from training them daily. It's overtraining and negates the benefits.
3. Doing many repetitions will tone abs muscles.
Fact: High number of repetitions is only a waste of time and puts excessive load on the spine.
4. Crunches, leg raises and twisting are best to tone abs.
Fact: All these exercises are outdated with hardly any benefit. The new research and science have superior exercises to work on the core like plank, functional exercises, Pilates and much more.
5. Cardio promotes belly fat loss.
Fact: Yes, cardio does support belly fat loss but provided it is done with the right intensity.
7 top strategies to lose belly fat
1. Cardio in the right intensity and duration.
2. Lift weights to tone abs. Strength training increases BMR, enhances muscles mass and promotes fat loss.
3. Nutrition: The foundation for fat loss. Abs are not made in the gym but in the kitchen. Watching what you eat is extremely important.
4. Variety in your workout routine. Keep varying your workouts to keep your body challenged and give the results you desire. If you have been walking, try swimming, cycling or a group fitness class. Same applies to weight training too. Use different principles to strength train.
5. Yoga, power yoga and Pilates work the lower most layers of abdominals, actually activating the TA muscles. Opt for these programmes once or twice a week. Train with a well-qualified instructor.
6. Do abs workout post cardio training. The muscles are all warmed up and core body temperature is high.
7. Last but most important, whenever you train your abs, always work on your back muscles. The back and abs are opposite muscles; both work in synergy to give a strong and toned core. The plank, hanging leg raises, leg tucks, stability ball crunches, jack knife and spikes up on the ball are a few superior abs exercises.
Watch what you eat and more than half your battle of belly fat is won as exercise is 30 per cent and diet 70 per cent.
Happy exercising!
