How Much Does The Average 6 Year Old Female Weight Ab Workout and Fat Loss Mistakes You Must Avoid

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Ab Workout and Fat Loss Mistakes You Must Avoid

If you want to discover some areas where you can go wrong in your ab workouts and attempts to lose stomach fat, here’s an interview you’ll want to read.

In the interview, we discuss the topic of abdominal training and the biggest myths and mistakes we see in this field.

Here is a copy of the training portion of the interview below. In another article we will discuss the nutritional aspects needed to lose enough body fat to cut those six pack abs.

CB: Okay Mike, where does the average man or woman go wrong when it comes to training their abs?

MG: Most people will probably be surprised by this answer. In their quest for ‘six pack abs’, the biggest mistake I see people make is wasting too much time training their abs directly…pumping themselves up with all kinds of ab-specific exercises.

I’m sure you know what I mean. The person is trying so hard to show their abs that they spend almost all their time in the gym doing hundreds of repetitions of various sit-ups, leg lifts, twisting exercises, etc. Meanwhile, all that wasted time straight up. Abs training could have been better spent on a properly designed full body workout program that would elicit a much better metabolic response and also increase the levels of fat burning hormones in your body.

At the end of the day, losing the stomach fat that covers the abs is the MOST important aspect of most people finally being able to make their abs visible. Unfortunately, pumping yourself up with hundreds of crunches and leg raises does NOT cause a huge metabolic or fat burning hormonal response.

That’s the main focus of my book Truth about Six Pack Abs…total body workout programs and proper nutrition to shed stubborn belly fat and reveal the six pack hiding underneath!

Of course, it wouldn’t be an abs book if I didn’t also focus on abdominal development, but first I make sure the most important concepts for lasting body fat reduction are understood.

CB: Do you see any gender differences in the mistakes they make? And more importantly, do you see any gender differences in response to various types of ab training?

MG: To be honest, I don’t really see any need for men or women to train differently. Bottom line… the best exercises are the best exercises regardless of gender.

However, in terms of the mistakes I see between genders… Yes, I tend to see women more often than not are deathly afraid of using weight training with anything but really light weights. That’s a shame, because THE most effective way to achieve lifelong body fat control is to maximize the lean muscle your body carries, as well as work it hard through intense resistance exercise on a regular basis.

It’s important for women to realize that regular strength training with heavier resistance will NOT “bulk” them (as long as caloric intake is controlled) but is one of the key secrets to losing body fat and keeping it off lean throughout the year. In fact, some of the leanest women I’ve trained over the years are the ones who aren’t afraid to work hard with the weights.

I also notice that most women (and many guys too) spend too much time doing slow cardio. This is simply not necessary, and the way I combine high-intensity resistance training with full-body routines usually provides a sufficient “cardio” workout. We’ll come back to that in a minute, though.

CB: What about old school crunches? Do you use them? Are they good, bad or “it depends”?

MG: Abs are a controversial topic. I don’t think they are good or bad per se, but “in between”. I did not include them in my training programs. I just don’t think they’re necessary, and I think there are far more effective abdominal exercises to focus on. Personally, I hardly ever do crunches, except occasionally for a little variety every now and then.

CB: Give us a weekly sample of the abdominal training program. How many days a week? What are the best exercises you would choose? How many sets? Representatives? Rest?

MG: Well, first I’d like to point out that the full body exercises that make up most of my programs indirectly work the abs and the entire “core” area to a pretty decent extent. However, I do include specific ab exercises in the routines, usually twice a week. The “ab specific” part of the workouts generally only takes about 5 minutes max with very little rest between exercises.

Once people get past the initial phase of building some initial abdominal strength, I try to steer them away from exercises that are too easy, where someone can do 50 or 100 reps, as is often the case with standard crunches. Instead, I like to focus on higher resistance exercises that stimulate the muscle fibers to a much greater degree.

An example of a higher resistance abs exercise is hanging your legs with a proper “pelvic roll”. It’s funny, but usually someone who has been wasting so much time doing hundreds of crunches can only do a few solid reps when they first try some of these higher resistance exercises.

We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles such as the transverse abdominis.

CB: What do you use for fat burning, interval or slow cardio? Or both? Are there gender differences here? Or differences between fitness levels (beginner vs advanced)?

MG: In most cases, my answer is definitely intervals… or as I like to call it “variable intensity training”. In general, I think slow and steady cardio is a waste of time, especially if long-term fat loss is the goal.

I think people need to get away from this thinking about “fat burning zones” and calories burned during the actual workout, and look at the bigger picture of what you’re doing during your workout to stimulate your body’s greatest metabolic response. . and the best metabolic and hormonal response is achieved through variable-intensity training and strength training, not slow, steady-paced cardio.

Now I will say that if someone is really deconditioned and still can’t handle higher intensity exercise routines, that still doesn’t mean they can’t simply use lower intensity routines, they still use it in a “variable intensity “. , alternating higher and lower levels of effort throughout the workout.

That wraps up the “ab workout” part of the interview. We will discuss the nutritional aspects needed to lose enough body fat to achieve visible six pack abs in a separate article.

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