Articles  & Research

 Body not quite beach ready? Myths & Tips for a flat toned stomach ..

By: Dianne Villano, CPFI
 When discussing fitness goals with clients (particularly during this time of year) , one of the most requested objectives is "a 6 - pack or flat toned stomach like ...(underwear model, athlete...take your pick) Here is a start towards getting your stomach summer ready .
 Myth #1: You need to train your abs everyday. When it comes to training, your abs are like every other muscle.

Fact: In order to get the most benefit, you have to train them hard and allow sufficient rest between sessions. You also have to make them work harder. They also grow just like any other muscle and training them disproportionately will cause them to grow disproportionate to your other musculature.
Myth #2 : Doing sit ups, twists & sidebends  will trim your waistline.
Fact : You can’t reduce waistline fat simply by doing ab exercises. Spot reduction just does not happen! You need to do ab exercises to develop the abdominal muscles. They need to be strengthened just like your glutes or your biceps but in order to actually see those ab muscles, you need to strip the fat that's covering them.
Myth #3: You need to do many more reps for ab exercises.
Fact Not so. The most common training mistake when it comes to the abs is poor technique. Not feeling it even after 100 sit ups? You’re probably working your hip flexor muscles instead of your abs. You may also be using too large a range of motion and failing to keep tension on the abdominal muscles throughout the entire set or may be using momentum .

Quick tips -

  1. 20 - 30 minutes of cardiovascular (aerobic) exercise  3-5 x a week (depending upon your fitness level and lifestyle) will help you strip the fat covering that flat, defined stomach that you are looking for
  2. Limit sodium intake  - this will  reduce bloat and water retention - (sodium comes from surprising sources so it pays to read the nutrition labels)
  3. Watch Your Portions - Americans typically eat 2-3 times a true serving size - Keeping track of the amount of food that you eat will yield amazing results
  4. Drink plenty of water - to help kick in your body's fat burning mechanism and help to eliminate water retention
  5. It's quality not quantity - focus on keeping constant tension on your abdominal muscles while performing each exercise
  6. Avoid form mistakes such as letting your shoulders touch the floor or ball during crunches, arching your back, using momentum or bending at your hips instead of your waist 

         Copyright © Custom Bodies, Inc.  2005   

 Article written by Dianne Villano, President of Custom Bodies in Tampa Bay, Fl. Custom Bodies has been serving the bay area since 1996 with weight loss & fitness programs. Dianne is a personal fitness instructor certified through the National Academy of Sports Medicine and a frequent speaker on health and fitness related topics with articles published in over 20 media outlets. Grab Your Free Copy Of Her Special Report "22 Big Fat Lies That Are Keeping You From The Body You Want" here:  www.mypersonalfitnesscoach.com/22bigfatlies.htm

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Certified: National Academy of Sports Medicine