Exercise question
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W
sit on the edge of a bench, and do v-ups-- as you lean back on the bench, bring your knees up to your chest. as for luv handles, if you want to get rid of those or any unwanted weight, don't waste your time focusing on ab workouts. Abs are small thin muscles that don't burn a lot of calories and such. If you want to melt away fat or handles, do big muscle groups that involve many joints, squats, chin ups, push ups with a moderate or high intensity.
W
Taken from here
http://www.bodybuildingforyou.com/articles-submit/lynn-vandyke/cardio-vs-strength-training.html
":limit your cardio and increase your strength training. That's it. Sounds simple and, if I am to tell the truth, it is simple. This very basic concept causes many people to think I've lost my brain. After all isn't cardio the ultimate fat burning workout? Nothing beats 45 minutes on the treadmill. Right?
Wrong. The reality and cold hard truth is that strength training is the best and surest way to increase your metabolism, burn fat, and sustain long term weight loss. Cardio is important, but not nearly as important as many Americans believe it is."
It has to do with post exercise oxygen consumption (EPOC) and hormonal changes that strength training give you that cardio doesn't. If you don't believe me, look it up.
http://www.bodybuildingforyou.com/articles-submit/lynn-vandyke/cardio-vs-strength-training.html
":limit your cardio and increase your strength training. That's it. Sounds simple and, if I am to tell the truth, it is simple. This very basic concept causes many people to think I've lost my brain. After all isn't cardio the ultimate fat burning workout? Nothing beats 45 minutes on the treadmill. Right?
Wrong. The reality and cold hard truth is that strength training is the best and surest way to increase your metabolism, burn fat, and sustain long term weight loss. Cardio is important, but not nearly as important as many Americans believe it is."
It has to do with post exercise oxygen consumption (EPOC) and hormonal changes that strength training give you that cardio doesn't. If you don't believe me, look it up.
To target the lower portion of the abs (actually one long muscle, at least the front portion) you can add an obvious pelvic tilt while performing a crunch with the feet as far away from the body as they can go while the keeping them on the floor.
Varying the distance that the feet are away from the body in a normal crunch position will move the contraction along the rectus abdominis muscle. Feet very close (heels almost touching your butt) will move the contraction higher up and closer to the upper insertion, feet farther away will move the contraction down towards the lower insertion.
Lifting your legs is not necessary, effective or safe. While it does provide an isometric contraction on the abs, the muscle/s responsible for lifting the legs attach to the lower back on one end and the femur on the other and put enormous strain on the back. Too many people ruin their backs doing v-sits and leg lifts trying to target the abs.
You can add oblique work by tilting the hip towards the rib cage while doing a crunch. Feet at a comfortable distance and on the floor, lift your head while tilting the right hip towards the right rib...repeat on the left. I do either multiple reps on one side at a time or switch from side to side. Think about shortening the distance between the hip and rib each time you crunch. Exhale on exersion.
Now that I've totally confused the issue.....drop and give me 50.
Varying the distance that the feet are away from the body in a normal crunch position will move the contraction along the rectus abdominis muscle. Feet very close (heels almost touching your butt) will move the contraction higher up and closer to the upper insertion, feet farther away will move the contraction down towards the lower insertion.
Lifting your legs is not necessary, effective or safe. While it does provide an isometric contraction on the abs, the muscle/s responsible for lifting the legs attach to the lower back on one end and the femur on the other and put enormous strain on the back. Too many people ruin their backs doing v-sits and leg lifts trying to target the abs.
You can add oblique work by tilting the hip towards the rib cage while doing a crunch. Feet at a comfortable distance and on the floor, lift your head while tilting the right hip towards the right rib...repeat on the left. I do either multiple reps on one side at a time or switch from side to side. Think about shortening the distance between the hip and rib each time you crunch. Exhale on exersion.
Now that I've totally confused the issue.....drop and give me 50.
I have to agree with whatsz about adding lean tissue being much more effective in changing body composition. Cardio is great for respiratory health and burning calories while doing it and for a short time after but if you really want to lower your fat % in a big hurry, add some muscle and watch your nutrition.
Nutrition plays a big part 70-80% of your battle followed by weight training to increase muscle mass....then cardio. They're all important but some more effective than others in the "wanna see my abs" battle.
Adding muscle (and very few ladies are even capable of bulking up, so no worries there), keeps you furnace burning 24/7 compared to the short bump achieved through cardio work.
Nutrition plays a big part 70-80% of your battle followed by weight training to increase muscle mass....then cardio. They're all important but some more effective than others in the "wanna see my abs" battle.
Adding muscle (and very few ladies are even capable of bulking up, so no worries there), keeps you furnace burning 24/7 compared to the short bump achieved through cardio work.
I totally believe you because I do both. I just noticed that I lost what I had of love handles from kicking my cardio up. But I do totally agree with the weight training, I was just speaking of personal experience of what worked for me on that particular area. That, and eating better.
Eating better has a lot to do with the positive changes in my body. I have always been an active person, but now I just try to make better choices about what I eat. Not only do I feel better, everything fits great, and I like the changes.
Eating better has a lot to do with the positive changes in my body. I have always been an active person, but now I just try to make better choices about what I eat. Not only do I feel better, everything fits great, and I like the changes.