Traditionally, to get sexy flat abs most of us would have been down on the ground pounding out crunch after crunch.
Or you find men in the gym spending entire training sessions only focusing on isolated ab exercises.
I’ve been telling you for 1 year now that this is not the best method for flattening your abs or getting a 6 pack for that matter.
The fact is, the amount of damage that can be done to your spine from doing crunches far out weights the benefits to the strength and endurance of your core.
And using isolated ab exercises doesn’t get rid of the pooch you have covering them.
So, you might be wondering, if you shouldn’t do crunches to get flat sexy abs then what the heck DO you do?
It’s easy and so much more enjoyable then endless, pointless crunches.
Here are the three things you need to do for flat sexy abs:
1. Stop eating crap.
You literally are what you eat. If you continuously ingest chemicals, additives, artificial sweeteners, preservatives, high fructose corn syrup, and trans fats your body will get its revenge and you will get sick and constantly be tired. Your body will hold on to every ounce of fat it has to buffer the acidity and toxicity it contains just to keep you alive!
Ah, didn’t know fat actually had a use besides being an energy source, huh?
Remedy: get rid of all the junk in the house and start making your meals consist primarily of fruits, vegetables, and raw nuts. I dare you to see how much energy you have after eating only those three things until noon each day!
2. Stop lifting girlie weights and focusing only on your abs during your workouts.
Women – stop lifting light weights. It isn’t doing you any good and it might just be wasting your time.
Men – stop wasting time doing isolated muscle exercises such as leg raises or twisting exercises. They are also wasting your time since you really aren’t burning that much fat while you’re doing them.
And both of you – get off the machines at the gym!
Remedy: What you need to start doing is a full body Metabolic Resistance Training program for fat loss, aka, cardio with weights. You have to lift enough weight for it to be an effort (without hurting yourself please) and/or increase the amount of work you do altogether (i.e. do more reps within a given time period).
For example, deadlifts followed by a plank on a stability ball. Or push presses followed by renegade rows. Make sure you move from one exercise to another without a break and you use a weight or a repetition level that will cause you to sweat – you must feel like you are giving a huge effort, a 7 or 8/10 for effort.
By the way, don’t think your abs are working hard during these types of exercises?
Research shows that core stabilization exercises such as these, where the abs and other core muscles work to stabilize your body by resisting rotation, prove to be much more effective for increasing the strength and endurance of your core.
This type of training not only boosts your metabolism for 24-36 hours after you exercise but it stimulates fat burning hormones in your body to be released.
So, for example, you will get adrenaline, growth hormone, lactic acid, and testosterone (for the men) all running through your bloodstream breaking down fat on your behalf.
3. Stop doing long, slow cardio.
Yo MUST start incorporating some form of high intensity interval training (HIIT) into your workout routines.
HIIT has been shown in scientific research studies to scare the fat right off your body!
In fact, you might be familiar with the saying we commonly use in the fitness industry, “there is no such thing as spot reduction” when it comes to losing fat in only one nasty area.
For example, if you wanted to lose fat on your stomach region well, too bad because you would have to settle for losing it wherever your body feels like giving it up.
However, there is a research study that shows that when women did HIIT they lost way more belly fat then when they performed any other type of activity.
They lost a ton of fat on their stomachs!
Now tell me that isn’t, in and of itself, a compelling reason to give HIIT a shot.
Remedy: start using HIIT to blast away body fat!
Try alternating higher intensity intervals with recovery intervals on the bike or rowing machine.
Or if you are working out at home, try running stairs, hills, sprints, doing shuttle runs, or doing bodyweight cardio such as burpees or bodweight squats for time.
The bottom line is you must eat better and incorporate HIIT and metabolic resistance training into your workout routines.
If you would like a done for you fat loss system incorporating all three of these important fat loss aspects then you may want to grab your copy of Ultimate Home Workouts.
It incorporates healthy nutrition, metabolic resistance training, and HIIT that you can do at home without pricey gym memberships or bulky home equipment.
The best part is the workouts are quick and can be done whenever you can sneak them in.
You can get Ultimate Home Workouts here: Home Workouts
Your Personal Trainer,
Susan Campbell, MS, CSCS