FAB ABS – PART 3

Burn the Fat

runner Fat is basically excess calories and is primarily stored in layers on top of muscle tissue. Fat cannot turn into muscles and visa versa. The key is to lose the fat you have, and increase your muscle tissue. Muscles are like a burning furnace. The more muscle you have, the more your metabolic rate increases and the more calories you will burn, even doing nothing

Remember to rid fat, you will need to burn off the fat and not add new fat. There is no point in over exercising (an additional stress on the body) and still be eating excessively or incorrectly (another stress on the body). Addressing proper nutrition and eliminating digestive dysfunctions then incorporating the following into your exercise plan will enhance your goals quicker. The following are a couple of the best exercises to increase post exercise metabolism and elevating the fat burning process for longer periods after.

Remember, it is often the case that less is More. You do NOT need to do this kind of exercise every day. 1-3x week max. is plenty enough, depending on fitness levels and goals. Your body builds muscle when you are resting not exercising, A rule of thumb; Keep generally active throughout the day to keep the metabolism raised. Eg. Use stairs not lifts; walk instead of using the car; get a bike…etc…etc. As the old saying goes “Use it or Lose it”

Strength/Resistance Training

weights Progressive strength training is the best way to build muscle tissue. (Not muscle bulk for the girls who think they will end up looking like Arnie! Fact is, you wont. Genetically impossible!). Apart from the huge array of benefits that strength training gives, it is essential to boost the metabolism as well as tone, lift and shape. To really get results forget using gym machines or isolation exercises and

aim for exercises that will help activate several muscles at once (compound exercises) integrating total body movement using free weights, or your own body weight e.g. Squats, lunges, press ups, pull ups, etc.

You do not need to spend hours in the gym. A good 45

min blast will work up a damn good sweat (if you are working hard enough!!) and boost the metabolism. Not forgetting a good warm up and cool down / stretch of course!

Cardio Intervals

Cardio workouts if performed efficiently can help burn off some of the excess body fat and you will find bursts of interval training far more efficient than a never ending mediocre plod on the treadmill or shall we call it the “dreadmill”.

runner Try any of the cardio activities, for example, running, cycling, stepping or rowing.

Aim for short high intensity bursts. For example after a thorough warm up aim for 30-90 secs hard out interval, then rest/recover for 1-3 mins to bring your heart rate back down, repeating 5-10 x. Depending on your fitness level, hard intensity durations and rest periods can vary. Obviously the fitter you are the longer/harder you can work and less rest/recovery period you may need. Progress the program so not to hit a plateau. A Heart Rate Monitor is a very good investment to monitor your progress.

It is vitally important to get advice and assistance from a fully qualified fitness trainer and your Doctor before commencing any exercise program.

Check back next week for Part 4 – Why no Crunches? The myths of the abdominal crunch