I’m sure you would agree that when it comes to the human body, nothing beats the look of a great set of abdominals. Not only do they look great, but they are valuable muscles that assist your body with balance, speed, strength, mobility and protecting the spine and lower back, by reducing tension in those areas.
To begin, I have a few program questions for all you fitness enthusiasts to ponder. Are abdominal and lower back training included as a priority in your fitness training?
How are the old abdominals developing this new year? Can you see a two-pack, four-pack, or six- pack developing? Do you sit up tall and straight as you go through your day, or do you catch yourself slouching or hunching? Well, depending on the amount of training you include for the abs and low back the answers to those questions may be very good or very bad.
If you haven’t guessed, it is very important to include abdominal and low back training into your regular routine just like every other muscle.
If you are working your abdominals on a regular basis great job keep up the good work. If not, I challenge you to get started because there is certainly time for you to begin making improvements today.
The most important thing here is to start slow with low impact exercises that involve decreased range of motion, maximum back support, smooth and controlled movements including peak contractions coming from the abdominal area alone. While performing abdominal work, it is important that we refrain from fast movements involving pulling on the neck and using the low back with momentum. We need to work on eliminating these “abdominal enemies” because it not only takes tension off the area you are trying to work and decreases effectiveness, but it places unnecessary strain on the neck and back that increases chances for injury.
Now that our form guidelines are in order, we are ready to challenge the abs like never before. To develop a set of great abs it is important to include regular cardio into your fitness program and work on developing all major muscle areas of the midsection.
Training should include exercises for upper, lower, and both sides of the abdominals (obliques), followed by low back training so that a strength imbalance is not created.
Your strong set of abs should always accompany an equally strong lower back. That will happen with regular training, proper rest and recovery for both areas.
Another important and necessary component of a trim and shapely midsection is your nutrition. That’s right... you may have the strongest, most developed abdominals in Shawnee, but you will never be able to see them if you don’t eliminate the fat covering them up.
Typically building great abs will consist of providing your body necessary protein to build and maintain the muscle, moderate to low carbohydrates to promote energy and feed the brain, and a small dose of the good fats. Using this concept and decreasing calories slightly and progressively will start the process for you.
Of course never go below 1200 calories for women and 1500 calories for men, so that you don’t create any nutrient deficiencies. Of course, if you are aging, or dealing medically with health concerns, any modifications to your nutrition intake should go through your health care professional first. Please remember, my guidelines are always for the healthy American that has full clearance from their doctor to participate in a physical fitness program.
For optimal abdominal development I encourage you to challenge your abs just like you would any other muscle. Use a variety of repetition and resistance schemes to promote endurance, strength, and definition.
So now you have it. Information to lead you down the path to a thinner midsection. The rest is up to you, and I know you can handle that challenge, right?
Until next week’s column, good luck with developing your super set of chiseled “spring abdominals”. They will look great when you’re done.
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I’m sure you would agree that when it comes to the human body, nothing beats the look of a great set of abdominals. Not only do they look great, but they are valuable muscles that assist your body with balance, speed, strength, mobility and protecting the spine and lower back, by reducing tension in those areas.
To begin, I have a few program questions for all you fitness enthusiasts to ponder. Are abdominal and lower back training included as a priority in your fitness training?
How are the old abdominals developing this new year? Can you see a two-pack, four-pack, or six- pack developing? Do you sit up tall and straight as you go through your day, or do you catch yourself slouching or hunching? Well, depending on the amount of training you include for the abs and low back the answers to those questions may be very good or very bad.
If you haven’t guessed, it is very important to include abdominal and low back training into your regular routine just like every other muscle.
If you are working your abdominals on a regular basis great job keep up the good work. If not, I challenge you to get started because there is certainly time for you to begin making improvements today.
The most important thing here is to start slow with low impact exercises that involve decreased range of motion, maximum back support, smooth and controlled movements including peak contractions coming from the abdominal area alone. While performing abdominal work, it is important that we refrain from fast movements involving pulling on the neck and using the low back with momentum. We need to work on eliminating these “abdominal enemies” because it not only takes tension off the area you are trying to work and decreases effectiveness, but it places unnecessary strain on the neck and back that increases chances for injury.
Now that our form guidelines are in order, we are ready to challenge the abs like never before. To develop a set of great abs it is important to include regular cardio into your fitness program and work on developing all major muscle areas of the midsection.
Training should include exercises for upper, lower, and both sides of the abdominals (obliques), followed by low back training so that a strength imbalance is not created.
Your strong set of abs should always accompany an equally strong lower back. That will happen with regular training, proper rest and recovery for both areas.
Another important and necessary component of a trim and shapely midsection is your nutrition. That’s right... you may have the strongest, most developed abdominals in Shawnee, but you will never be able to see them if you don’t eliminate the fat covering them up.
Typically building great abs will consist of providing your body necessary protein to build and maintain the muscle, moderate to low carbohydrates to promote energy and feed the brain, and a small dose of the good fats. Using this concept and decreasing calories slightly and progressively will start the process for you.
Of course never go below 1200 calories for women and 1500 calories for men, so that you don’t create any nutrient deficiencies. Of course, if you are aging, or dealing medically with health concerns, any modifications to your nutrition intake should go through your health care professional first. Please remember, my guidelines are always for the healthy American that has full clearance from their doctor to participate in a physical fitness program.
For optimal abdominal development I encourage you to challenge your abs just like you would any other muscle. Use a variety of repetition and resistance schemes to promote endurance, strength, and definition.
So now you have it. Information to lead you down the path to a thinner midsection. The rest is up to you, and I know you can handle that challenge, right?
Until next week’s column, good luck with developing your super set of chiseled “spring abdominals”. They will look great when you’re done.
