You have no idea how many questions we receive on the part of readers, the main subject: the belly, the abdominal training, the waistlines. To answer once and for all the many requests for help from the readers we have compiled a series of questions and answers, with the help of expert trainers, in the hope that there may be helpful. Begin.
I’ve never trained your abs, but now I decided to start. I just do not know where to start. Any advice?
If you are not yet included in any gym, you can start at home, with simple exercises of sit-ups. Be careful to execute properly. If you have never done exercises for the abdominals the risk of a tear or a contracture should be borne in mind.
When you do sit-ups on the floor just raise your torso off the floor a few inches and it is important to keep your back straight, without inarcarla. A little trick: if the chin during the entire movement is always pointed toward the ceiling, then it is likely that you’re performing the exercise correctly.
How often should I train abs? How many times a week?
The advice is to train them from one to three times a week. In addition to a small layer of fat to show off a nice ‘six-pack’ you must also develop the abdominal muscles properly.
To stimulate them properly, it is important to increase the intensity each time. Leaving the muscles at least one day of rest between workouts and the next you leave them time to grow (muscle hypertrophy). The muscle can be trained well only after it has fully recovered from previous training efforts. But if you spend too much time between training and the next (more than a week) the results are what you want because the muscle has not received a sufficient stimulus.
If they work out every day, going to risk overtraining?
It depends on the intensity with which they train. If each time increases the intensity yes, the risk of going into overtraining is present. The muscles can not rest and recover. This risk is not there but if it does not increase the intensity to every workout.
How long should I devote to abdominal training them properly?
Even a ten-minute workout per week, if done correctly and with proper nutrition you can already get results.
It can train your abs at home?
Of course. At home we recommend sit-ups on the floor by placing his arms and legs in different ways you can reach and adequately stimulate all the muscles of the abdominal area, and increase or decrease the degree of difficulty of the exercise.
Train your abs also helps to burn the fat that covers them?
No, this is a fairy tale. There is the possibility to selectively burn fat with exercise. Indeed, the advice is not to be fascinated by this kind of advertising that promise results.
Should I use weights to train your abs?
Every muscle after some time needs to increase in the intensity of the workouts in order to continue to grow, even then the abdominals. The use of extra weights can be one of the ways to increase the intensity. But there are other ways, taking different positions during the exercise, to achieve the same results.
How important is diet if you want a sculpted six-pack?
Important. And then it depends on your metabolism. A fast metabolism will respond more effectively to exercise and diet of a slow metabolism. For a visible six-pack you inevitably have little fat on the abdomen. Since the stomach is one of the areas in which the body tends to store fat, it is clear that to have a nice six pack you should have a low percentage of fat throughout the body. This percentage may be reduced only by consuming more calories than you take with food.
I lost a lot of fat, but now the belly skin is too loose … help!
In most cases the skin regains its elasticity or part of it. If the situation is serious … in some cases it has to resort to cosmetic surgery.