Well-defined abs are a goal for everyone who exercises regularly, but achieving results takes hard work and consistency. However, if you don't pay attention to the subcutaneous fat in this area, there can be serious health risks. Belly fat significantly increases the risk of heart problems, diabetes, hypertension, sleep apnea, various forms of cancer, and other degenerative disorders. The only strategy for lasting reduction of abdominal fat (if you have any) is to combine a well-balanced diet full of natural foods with the right amount of water (depending on your workout intensity and weight), which will stimulate your hormones and metabolism, as well as sensible workouts with the right exercises, reps, sets, and rest periods as part of your personal transformation.
A diet accompanied by a training program is the best way to get well-defined abs. You can shape your abs in many different ways, depending on the client's goals. There is no perfect abdominal shape. Every client has their own preferences for how this area should look (especially women), so there is no single perfect shape for women. For men, the more defined the abs are and the more muscular their volume, the more impressive they look.
Dietary supplements are often considered extremely harmful to the body, but this isn't true. As long as they're taken according to the client's individual physical condition—including age, weight, number of workouts, diet, and health factors—they can help you reach your goal. L-carnitine can be considered the safest of the fat-burning supplements, particularly for targeting subcutaneous fat. Its downside is that an overdose can cause nausea and diarrhea. For maximum effect, take L-carnitine 30–40 minutes before your workout. In addition to burning fat, it converts it into energy that helps you during training.
For dietary supplements to work optimally, workouts need to be consistent over time and tailored to each client. There are many theories about when to do abdominal exercises. The truth is, they should be done according to the client's priorities. When the priority is reducing belly fat, they should be performed during oxygen deprivation (when the respiratory system starts to struggle to absorb oxygen and, instead of exhaling carbon dioxide, we exhale oxygen. As a result, the amount of oxygen carried in the blood to the muscles is insufficient)—that is, when the body is out of breath and trying to recover.
Example: A circuit workout (several exercises performed one after another without rest) should ALWAYS end with abdominal exercises, when you're at your most tired and have reached the limit of your current ability.
When building muscle mass, the priority is naturally the large muscle groups (chest, back, glutes, thighs, biceps, triceps), so abs are worked at the end of the workout. They stabilize the human body, and if they become exhausted at the very beginning or during a set of exercises, the workout won't be as effective.
Recommended workout sets combined with a well-planned diet for 30 days. During this period, your body will lose at least 4% of its subcutaneous fat:
|
Exercise type |
Workout frequency |
Sets |
Total number of exercises in 7 days |
Total for 30 days |
|
Abdominal exercises |
3 times a week |
150 abdominal reps per workout |
450 abdominal reps |
1,800 crunches |
|
Cardio |
3 times a week |
20 min. of cardio per workout |
60 min. of cardio |
240 min. of cardio |
Welcome to Pulse Fitness & Spa, where we’ll help you shed excess fat and get in the shape you want. All you need is motivation—we’ll show you the steps to achieving the perfect, healthy look!
Author: Ivan Hristov