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03/15/2008 Archived Entry: "Fitness Corner: Who Else Wants the Secret to Great Abs?"
Fitness Corner: Who Else Wants the Secret to Great Abs?
3/15/2008 Real Exercise Newsletter
By Glen Peavey
Real Exercise Gym
“Wisdom is knowing what path to take next ... Integrity is taking it." -- Robyn Elprehzleinn
It never fails. As spring approaches people start thinking about getting in shape for summer. And every year the number one thing I'm asked is "How can I get great abs?"
You've probably pondered that question at some time or another and you're likely frustrated with your waistline. Maybe you've given up on your abs after doing dozens of crunches only to see zero results. I don't blame you.
Forget everything you've heard about how to sculpt your abs. Crunches simply won't give you a six pack.
You see, to do crunches with the hope that it will turn your midsection into a washboard is to operate under one of the most widely held fitness myths. I'm talking about spot reducing. Simply put, training one area of your body will not specifically burn fat from that area.
You've probably heard that spot reducing is a myth, but most people still train as if it is true. Doing crunches will not magically make your waist shrink, it will not cause your muffin top to disappear, and it will not give you washboard abs.
Only a drop in body fat will do that for you.
So what is the secret to great abs? Instead of endless crunches, the secret is a winning combination of fat burning cardio, resistance training, and proper eating.
It is absolutely possible for you to dramatically shape up your waistline before summer hits this year. Yes, Y-O-U. Weight loss is not reserved only for the people you've seen on the Biggest Loser or on diet pill infomercials. You can do it too.
Answer the following two questions to see how your routine measures up:
How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?
I'm sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn't the best fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.
Cardio exercise is all about maintaining an effective level of intensity. This doesn't mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.
Resistance training is the second (and in my opinion the most important) key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.
What kind of shape is your diet in? Diet is a big stumbling block for most people-especially as it relates to their midsection. Here's a fact: If your diet is out of control then your abs will be too. You can't trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.
Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation-feel free to recruit Julie or myself to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.
Just say "No" to junk food. While this may seem obvious, your definition of "junk food" may need an alteration. Refined sugar is one of the biggest culprits in the junk food world-it is found in soft drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.
Eat more frequently. The key here is to never let your metabolism "crash" by going hours without eating. One of the biggest mistakes you can make is to skip breakfast-as this is the meal that 'breaks the fast' that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.
You should now understand why you are better off not wasting time on crunches-while it is important to exercise your abs a couple of times a week, you won't expect fat to fall of that area after 100's of crunches.
Do you want to flatten and sculpt your waist in time for summer this year? All you have to do is decide that you really want it. Commit to yourself-you deserve it.
See us for fat blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition-just in time for summer.
If you're not already a REAL EXERCISE client, Call or email us today for a no obligation consultation.
Some Facts About Fat
When you think of fat, what typically comes to mind? If you’re like most people you probably see a picture of an overweight body or body part. This image usually leads us to shy away from dietary fats of all kinds. Don’t fear fat. Try to rid yourself of the connection between body fat and the fat you eat. Not all fat is bad.
Too much fat like too much carbohydrate or even too much protein will result in unwanted weight gain. And too much of the wrong kind of fat will result in a deterioration of your health.
Here are a few fat facts that will help to separate the good from the bad.
Studies show that diets that are too low in fat can bring about a decrease in testosterone. A decline in testosterone could lead to an increase in fat and a decrease in muscle. Also there is evidence to suggest that diets rich in Omega-3 fatty acids can actually help to prevent obesity. One fat you should try to avoid entirely is trans fat. Trans fats are linked with cardio vascular diseases because they elevate serum cholesterol levels even more that saturated fat. They also increase production of low-density lipoprotein (the bad cholesterol). There is even some evidence linking trans fat to muscle loss!
Saturated fatty acids. Found mostly in animal sources such as meat and poultry, milk and butter. A few vegetable oils like coconut, palm kernel and palm oils. These fats are typically solid at room temperature and are associated with heart disease and other maladies. They do have some benefits if taken in moderation.
Monounsaturated fatty acids. Found mainly in vegetable oils such as canola, olive and peanut. Liquid at room temperature, these are considered healthy fats when consumed in moderation.
Polyunsaturated fatty acids. Found mostly in vegetable oils such as safflower, sunflower, corn, flaxseed and canola. Polyunsaturated fats, also the main fats found in seafood are liquid or soft at room temperature. The polyunsaturated fatty acids linoleic and alpha linolenic are called essential fatty acids. They are required for cell structure and hormone production, including testosterone. These essential fatty acids must be obtained from foods.
Trans fatty acids. Formed when vegetable oils are processed into margarine or shortening. Sources of trans fats in the diet include snack foods and baked goods made with “partially hydrogenated vegetable oil” or “vegetable shortening.” Small amounts of trans fatty acids also occur naturally in some animal products such as dairy products. They’ve been linked to heart disease and may be worse than saturated fats.
Real Exercise is located at:
4059 Joseph Ln, Waukegan 60087
