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DISPELLING MYTHS: IN ORDER TO LOSE BELLY FAT I NEED TO DO LOTS OF AB EXERCISES

This is a common belief among people that have just entered the world of fitness. It’s therefore quite common to enter a fitness room and see lots of people doing series of ab exercises, usually abdominal crunches, most of them being badly executed due to lack of abdominal tone, which does not allow them to do the trunk flexion correctly, which will eventually lead to an injury. Not to mention the people who go straight to the ab machines and do them with added weights.

In order to lose belly fat it is necessary to get rid of the layer of fat between the rectus abdominis muscle and the skin. This is not achieved by only doing ab exercises, as if we do many ab exercises, and on top of that we also add weight, in the end we will only achieve is an hypertrophy of the rectus abdominis muscle, that is, it will gain volume and, consequently, our belly will be even bigger. To become aware of this fat we only have to take a look at some bodybuilders, who do not have any fat at all in their abdomen, but it looks as if they had a pot belly. This is due to the fact that their abdomen is hypertrophied.

abdominal crunch

If you’ve just entered the world of fitness and your aim is to lose belly fat, the first thing you have to do is to combine muscle-building training and cardiovascular training.

First of all, you should do a type of muscle-building training that involves many muscular groups (the more, the better) in the same exercise, placing great emphasis on big muscles (pectoral, dorsal, quadriceps, etc.), which are the ones that will force your body to increase its caloric expenditure.

Additionally, you have to complement that training with cardiovascular training. To begin this type of training, you should start by doing light aerobic exercise, that is, at a moderate pace that will allow you to sustain that effort for more than 45’. You may well be asking, how do I know if I’m going too fast? An easy way to know is by doing the “talk test”, which consists of being able to maintain a minimally fluid conversation during the exercise. In this way, you’ll prevent hyperventilation and shoot up of the pulse, which would force you to stop exercising in a short period of time.

If you haven’t exercised in a long time, start by walking fast (just to the point before your body demands you to run around), as if you start by running you will probably damage your joints, and you won’t be able to last long enough.

As you make further progress and lose weight, you’ll be able to go faster and eventually run.

Do not hesitate to contact us for any queries you may : www.wellnesspersonal.com , your personal trainer at home.

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