First of all I want you to take into consideration that these strategies are just a complement to the metabolic pathways used in Parts 1 and 2 of this series. Because the topic of abs and belly fat is an extensive (There are several books devoted solely to this topic) I'll keep this short and to the point.
I have found that there are 3 effective ways to train the abdomen.
1. Within the routine - within metabolic pathways or using an exercise despite working a muscle group, also requires a large abdominal activation. Examples of these exercises:
Squats regular or front with the bar (if you use your abdomen, your back will suffer) If you do the front squat, you will feel your abdomen to contract or you will not go down unless you have a strong stomach.
Dumbbell row (A equals a weak stomach so bad in this exercise and others) If you do high reps with high weight and fitness can only do 8 to 10 reps but try 12, you will feel your obliques (abdominal side) activated during the exercise. This does not work with a weight less than 20 pounds, in fact I'm using a 75-pound dumbbell or more.
Biceps Curl with Bar and Standing (It's amazing how a person who uses a leash to walk back to the gym told me to do this exercise standing is bad for your back, my answer - if you can not use your abdomen). Any exercise that requires having weight on your hands while you're standing, it will work your abs, traps and forearms.
Deadlift (all variations) This exercise requires practice and lots of crunch. If you want a small waist and a butt, legs and shoulders that shape your body in a sexy way, this exercise and its variations are required.
However I have some exercises that work the abdomen in a more advanced and secret. Nobody would think to do with 1 Chest Press Dumbbell Single work your abs in a strong way. Try it with half the body in the air (half of the body with the dumbbell is in the air and half of the body without the dumbbell on the bench). There are more ... but those I leave for another day for now try this and tell me how you feel your abdomen.
2. Activation exercises and concentration exercises . This is where using exercises that concentrate on the activation of the muscles of the abdomen. Exercises such as "Planks" or plates and concentrated abdominal exercises as events slowly, breathing deeply and with great control. These I can use in the routine or a specific circuit (Circuit Abs).
In the circuit I like to combine abdominal activation with concentration. This helps you get your abs properly and protect your neck and back. From 3 to 6 exercises with 8 to 15 repetitions in exercises in concentration and 10 to 90 seconds of activation. Mike in " The Truth About Abs "uses these two, along with any additional nutrition information.
3. My Secret Weapon, combine cardio with calisthenics or abdominal exercises . I use them to create what I call "Cardio Abs." Perfect for when you want to lift heavy weight or train very hard, but if you want to do something to help you increase your metabolism and work your abdomen.
You only need 2 exercises, but you can use more than two to increase the variety and avoid monotony. Here I give you the recipe that I like.
First an exercise or cardio calisthenics like jumping jacks jump rope or jumping.
Second activation as an exercise of plates.
Third calisthenics exercise (can be the same as the previous or different).
Fourth as a concentration exercise crunches or leg lifts.
Fifth term with a calisthenics exercise (same as above or different).
Repeat the circuit 3 to 5 times using the same exercises or changing the exercises to focus on different areas of the abdomen. The number of repetitions of abdominal exercises is similar to strategy 2. The number of repeats in calisthenics varies from person to person, from 8 to 12 for beginners, 15 to 25 for intermediate and 30 to 50 for people advanced in very good physical condition.
Do I have to do this to mark my abdomen ? No, but you must choose the number one and between the latter two just pick one at a time. You can also use the 2 or 3 if you do a traditional routine in the gym where you work only one or two muscles a day. I would recommend the 3 for the days you do not do legs and 2 for the days you do legs.
How many times a week I can train the abdomen? I personally would do 1 to 2 times, however Abdominal Cardio circuit one or two additional times per week may help some people who need additional work.
I over-trained easily my abdomen because I use many exercises that work. That's why I train only 1 to 2 times a week. Some of my clients train your abdomen for 2 to 3 times a week, at most 4 times a week. We must take into consideration the full program when deciding how many times a week you're going to concentrate on something specific, like I do with arms, shoulders, back and legs to some of my clients.
Why not do it alone better cardio (running) and abs? I've heard that only I have to do that ...
First I want to say that this is the council that my clients always receive. I do not know because when a person says under 30 or 40 pounds with strength exercises without weights, using metabolic pathways and nutrition strategy, the response of many is "Ah, but if you only do cardio (running) and abs you to mark the abdomen, that's all you have to do to lose fat. "
If that worked, I would not work. Another interesting thing is that people who do are those seeking supplements or a magic pill because it can not be that what they are doing is not working. According to them is that they need a supplement.
I have only one advice if that's your question: Do it, if it works, congratulations, if you do not work try something different. Unable to get different results doing the same all the time. I'm serious, if not turn results in 3 to 4 weeks, change the strategy.
The next will talk about nutrition ...
Remember that nutrition allows you to get results or prevents you results, so take note of everything you eat and what foods help you recognize and what foods do not help. The reason why I do not put nutrition as the most important thing is I do not want to give the impression that diet is all you need. Dieting without exercise is like driving a car with only 2 of the 4 wheels, you can put one in front and back but can not be going in the right direction at the speed you want. The same applies to exercise and overeating.
Nobody likes to go against their own goals, however we are creatures of habit, bad habits and we certainly do not want change. Well it's time to replace them with things that work.
In the next and final part I will talk about what I have found it more effective in the real world, what I found to be effective but not easy to apply to the real world and what has proven effective research. Try not to be very scientific.