The Secret To Tone Your Abdominals
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The Secret To Tone Your Abdominals
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In order to tone abdominals, sometimes referred to as the core muscles, a number of different exercises have been used. Some experts say that special exercises are not necessary, because you use your core muscles in everything thing that you do.
Whether you want a six pack, so that you will turn heads on the beach, or you suffer from frequent back pain, strengthening your core is the right thing to do. Now, if your goal is to lose belly fat, crunches and other abdominal exercises will have little effect.
Diet is the real key for fat and weight loss, although building muscle anywhere on the body will help you burn more calories. Muscle tissues and fibers are active even when they are not working. They need more fuel than other cells of the body.
Calories are fuel for the body. Although we often think of calories as the enemy, a lack of good caloric intake, results in decreased metabolism. Using a super-low calorie diet, for a long period of time, results in muscle loss. A lack of nutrients, such as protein and calcium in the diet, will result in loss of muscle and bone.
In order to tone abdominals or other muscle groups, you need to be sure to get enough protein every day. Basically, you are building new muscle fibers. In order for the body to do that, it needs protein.
An adequate amount of protein is equivalent to about a half gram per pound of body weight. Some body builders go as high as a gram per pound. That is safe, as long as you choose lean protein choices, such as beans or lentils.
Once you have chosen a diet, choosing the right exercises is the next thing to do. All of them put some force on the lumbar portion of the spine. If you have problems with your back, you need to be careful which exercises that you choose.
The most effective exercise to tone abdominals is the bicycle crunch. It is nearly two and a half times as effective as a traditional crunch, in terms of the amount of activity it produces in the rectus abdominus, otherwise known as the six-pack.
In terms of the amount of activity produced in the oblique abdominal muscles, the bicycle crunch is nearly three times as effective as the traditional crunch. The Captain’s chair or the hanging straight leg raise is slightly more effective.
Although the commercials claim that it will tone abdominals, the least effective form of exercise for the rectus abdominus and the oblique abdominal muscles is the rocker. Sold on TV and in stores around the world, found at every garage sale and in every thrift store, the rockers are 79% less effective than a standard crunch for building a six pack.
So, you cannot always believe what you see on TV. You can easily tone abdominals with regular crunches, no equipment required. If you need to lose fat, you just need the right diet. How simple is that?
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