66A - Fit and Well Column for April 4th, 2004
TITLE: "TRIM THAT WAISTLINE!"
Dear David, Trish and Angelica,
I recently joined a gym but have not worked with a personal trainer. I'm 5'7" and weigh about 140lbs. I wouldn't mind loosing about 10 lbs. My goals are to slim down the problem areas all women seem to want to work on... abs, thighs and butt butt. I've get conflicting information about how I should work out. When I'm working on my ab area what is a number of crunches I should be doing? I've read that you should only do 3 sets of 15 to reduce, but have also read I should be working towards about 100 crunch total. It's really confusing to a beginner. Do you have any suggestions or work out tips that will help.
Thanks for you help.
Brenda from Bally’s
Dear Brenda,
You’re certainly NOT alone in that desire. Almost everyone who works out (and even many who don’t0 dream about having "six-pack abs" (that’s where the individual muscle serrations are visible through the skin). Looks great and feels great! And sexy, too! So exactly HOW does one accomplish this?
The Importance of a Strong Abdominal
Before discussing practical ways to improve the abs, let’s first look at the function of this muscle, and it’s importance.
The area around the waste is often referred to as the "core". And for good reason! It is truly the center of physical stress, and balance for the entire body. There are very few movements that do not involve, and depend on, the core to one degree or another.
The core basically consists of the Abdominal (one long muscle running from the bottom of the rib cage to the top of the pelvic area), the external/exterior obliques (towards the front on each side), the internal/interior obliques (towards the back on each side), and the Erector Spinae (the smaller muscles at the base of the spine or lower back) . These muscles work in a complimentary and synergistic fashion to enable movement, flexibility, endurance and strength.
When ANY of these muscles are weak through lack of use or organic dysfunction, it results in a dynamic imbalance, which is often manifested by what people describe as a "weak back" or a "back problem". In fact, Trish and I have found that in many cases the culprit in a problematic and/or chronic lower back is either the abdominal muscle or the interior oblique, and NOT the smaller lower back muscles of the spine itself.
So, besides keeping you looking spry and sexy, these muscles will keep you moving!
It is generally accepted that "spot reduction" is really impossible. The best way to slim down in the middle is to reduce your overall body fat.
As always, first consult your medical practitioner for limitations and suggestions. If you get the green light, it is best to start with examining and modifying your diet.
The Trim Waist Diet
You do not reduce abdominal body fat with abdominal exercises. You eliminate excess torso fat with a proper eating plan.
The first change most people need to make is to increase their daily intake of protein. Protein is the key food fuel in eliminating body fat. Those looking to shed body fat should increase their protein to be
approximately of one-third their total calories. Protein totals as high as 40% are both desirable and achievable. You may need to substitute a good protein powder for breakfast or lunch. That will
depend on how you commonly eat.
You’ve heard it before, but it’s worth repeating here… "Limit Your Carbohydrates"! If you can keep your daily carb intake to around 66-85 grams a day.
Slim your waist by working your other major muscle groups? AB-solutely (clever, huh?)! And as the fat comes off your body, it will come off your belly.
As we have mentioned many times in our column, adding more mass to your muscles increases your basal metabolism, and that is critical!
The large muscles that you should concentrate on are (in this order) front and back of thighs, buttocks, back, chest, triceps and biceps. Then, you can throw in calves, hips, forearms and shoulders.
Always do isolation exercises for your abs at the end of your workout. There's a good reason for this. You are indirectly using them for all the other exercises you do. The abs are important stabilizer muscles that keep your form in check. If you do abs first, you will tire them out, and your whole workout will be less than optimal. Work down from the largest to the smallest muscles.
Working the Core Muscles Safely
Believe it or not, one of the safest, and most effective ways to work the core muscles is by "walking in form". Walking puts all of the abdominal muscles to work. "In Form" means to swing your arms and contract your midsection while you walk, and maintain a brisk pace. If you are able, a counter-balanced torso sway and/or pelvic rotation is especially effective (and if you do this right, you may get some marriage proposals right there on the spot!).
Once your body gets accustomed to a daily walk, you'll hate to go a day without it (remember the good old after-dinner constitutional?). Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.
Yoga and Pilates are especially effective in strengthening the body, especially the abs and back. It improves the posture tremendously, to create a taller, leaner appearance. Many mat-based exercises are also great alternatives.
Diversify!
Besides walking, engage in other cardiovascular exercise. Low-impact jogging, swimming, group aerobics, bicycling and high-activity sports like racquetball, tennis and basketball are great. Anything that brings your heart rate to its training zone and keeps it there for at least twenty minutes conditions your heart and burns fat. As you lose subcutaneous fat, your skin will become more taut. As the fat within your muscles decreases, you will appear more toned and less flabby. Consider doing cardio-respiratory exercises five times a week, especially interval training.
The important thing is that you find an activity that you like to do. This will greatly improve the odds of you sticking to it.
The Oshman Method
On each day you will choose two separate abdominal exercises from the exercises listed, or incorporate any of your own favorites into the program. You should choose one exercise that puts tension on the muscles below the belly button and one exercise that you feel more in the muscles above the belly button.
Choose the lower abdominal exercise first and complete 4 sets of slow, high tension work. Each set should be done to muscle failure; in other words, you can't do any more repetitions. Rest only a
minute between sets.
After finishing the lower abdominal exercise, move on to the upper abdominal work. Follow the same directions for this exercise.
Don’t be surprised if your lower abs fatigue far more quickly than your upper abs. And do not be disappointed if in the first couple of weeks you are only able do a few repetitions for each set. Your
abdominal muscles respond quickly to training and in no time you will begin to feel your muscles getting far better tone and increased endurance.
Feel free to change the exercises that you do daily or you may stay with the ones that seem to work the best for you. And, after a while, start adding oblique isolation exercises.
Do genetics have an influence on the amount of fat that you store in the mid-section? AB-undantly yes! You can certainly blame your ancestors for excess flesh in the middle, but that doesn’t AB-solve you (does David EVER quit?) from the responsibility of reducing it! You just have to work a little harder than others. You can still sculpt out a slimmer silhouette with cardiovascular exercise, a healthy, balanced, low fat diet and whatever bonus activities you throw in.
DO IT!
Learn to strengthen and tone your abdominals! It's not easy, or quick. But the benefits will not only show, but you’ll stay fit and spry for many more years. In other words, strengthen your core, and your wellness will AB-ound!
BOX ONE:
FIFTEEN CORE EXERCISES:
Sit -Ups Twisting Situps Roman Chair Sit-Ups Twisted Roman Chair Sit-Ups Crunches Machine Crunches Pulley Crunches One Arm Pulley Crunches Leg Raises Flat Bench Leg Raises Hanging Leg Raises Hanging Frog Kicks Reverse Crunches Side Bends Weighted Dumbbell Side BendsBOX TWO:
Principles of Effective Abdominal Training:
END