Posted on

ABS Myths | Mistakes You Must Avoid | ABS training for definition

ABS Myths
ABS Myths

ABS Myths | Mistakes You Must Avoid

Here are facts from Arnold’s book

Arnold Schwarzenegger and Joe
Arnold Schwarzenegger and Joe


Since most oft he top bodybuilders today, regardless of stature, are massively developed for their body size, the most important goal of abdominal training has become definition. This involves two things-training and developing the abdominals and reducing body fat sufficiently to reveal the muscularity underneath.

When I got into bodybuilding most competitors believed in something called spot reduction, and there are a lot of people who still think this is possible. Spot reduction refers to training a specific muscle in order to burn off fat in that particular area. According to this idea, to develop abdominal definition,  you do a lot of ab training, lots of high reps, and burn away the fat that is obscuring the development of the abdominal muscles. Unfortunately, this doesn’t work. When the body is in caloric deficit
and begins metabolizing fat for energy, it doesn’t go to an area where the muscles are doing a lot of work in order to get additional energy resources. The body has a genetically programmed pattern by which it determines from what adipose cells to access stored fat energy. Exercise does burn
calories, of course, but the abdominals are such relatively small muscles that no matter how much ab training you do you won’t metabolize nearly the energy you would by simply going for a walk for the same amount of time.
But this is not to say that training a given area like the abs doesn’t increase definition. As I said, the abdominals get a hard workout when you do heavy exercises, but what they don’t get is quality training – that is, isolation, full-range-of-movement exercises. Movements that do this bring out the full shape and separation of the abdominals instead of just
making them bigger. So although training the abs like this doesn’t do a lot to reduce the fat around the waistline, it does create very well defined muscles that are revealed once you are able to reduce your body fat sufficiently by means of diet and aerobic exercise.

Posted on

The best exercises to melt fat | short training program


The best exercises to melt fat | short training program

Almost all people have at least a small amount of fat deposits positioned in the stomach , and that regardless of their total body weight . Whether it is a fairly thin or completely obese people , the stomach is a place just like fat and with which it is most difficult to melt .

All this would not have been such a problem that stomach muscles are not as attractive muscular group , which desires to better express both sexes , and ” hose down ” around the stomach for many of them is a real nightmare .

Because of that , we bring you a short training program , which consists of three exercises that can be performed at home and that you do not need any additional equipment .

For a list of exercises with which everyone should hang out more often included are:

– Reverse crunches for lower abs ( leg lifts , but distorted to avoid injury) , 20 reps

– Tapping fingers for upper abs , 20 reps

– Plank – 30 seconds

Key to the success of this program is that it can pass through all the exercises without rest , and that is all that repeated four times !