30 Days of Motivation: The Truth About Training Your Abs

AppId is over the quota
AppId is over the quota

In yesterday’s blog I talked about how it would take 8,250 sit ups to erase one cheeseburger. Why did I pick sit ups for the exercise? I didn’t choose it because it’s the most effective exercise. I chose to use sit ups as my example simply because many people are still under the impression you can work your belly off with ab exercises.

While many people would say it’s a “no-brainer”, that you need to do cardio to burn calories (or stored fat) over doing a specific exercise to target one area, tell that to the millions of people who spend their hard-earned money on silly ab-flattening devices. Why? Because dumping money on a chance to get abs with ease is a lot more tempting than trimming down the hard (and right) way.

If you want to lose your belly fat, tighten your midsection, and see a six-pack, here are 25 ways to waste your money.

Ab RocketAb GliderAb LoungeSix Second AbsAb RollerAb RockerAb WheelAb DoerAb FlyerAb ForceAbs of SteelAb CoasterGo-Fit Core Ab BallFlex Belt Abs TonerWaist TrimmerThe Crazy AbsAb EnergizerAb Circle ProSemi-Recumbent Ab BenchAbmat Abdominal ExerciserSlendertone Abdominal Muscle TonerBody by Jake Abs ExerciserAb Rocket TwisterVelform Sauna BeltMulti Core Flex Pro Ab Gym

NOTE: If you are bowing up right now, and about to post a comment telling me how much you love your Ab Wheel, hold your breath. I’m not saying that some of the ab devices don’t actually work your abs (although most of the items on the list are junk). What I’m saying is, you don’t need them to get great abs – plain and simple!

If you REALLY want to get rid of all those past mistakes stuck to your belly, you need to improve your diet and do cardio. There’s really no other way around it. You can’t target fat, and isolate what you want to lose, and what you don’t. Answer is No. You can’t target belly fat.

For instance, you can’t hop on the Ab Wheel and lose just belly fat, just as much as you can’t do a bunch of cardio to just lose belly fat – but here’s what you CAN expect.

Ab Machines: Tighten, strengthen, build, and tone specific muscles.
Tip: Ab machines are great for tightening stomach muscles, which can make it easier to hold your stomach in, and keep your tummy flat. They also can help build each individual abdominal muscle (the “cube-like” squares) so your abs have that six-pack appearance. The leaner you get, the more definition you will see.

Cardio Machines: Burn calories, burn fat, and improve overall muscle tone. 
Tip: Cardio helps melt the fat that covers your abdominal muscles. If you do cardio that incorporates upper body movement, like boxing, running, elliptical, and aerobics, you can increase calorie burn and tighten the core from the rotation in your upper body. However, the primary reason most people do cardio is to burn calories to manage weight.

Diet: Controls body weight, body fat, and muscle mass.
Tip: Even if you do abs exercises, and do a ton of cardio, none of that matters if you replace the calories burned by just eating more food. That’s why diet is SO important while on the quest for six-pack abs.

Here is a great workout that will get your heart rate up, as well as tone your core!

Do each exercise for 60 seconds each, back to back, with little to no rest between exercises. I use the Gymboss Interval Timer to track my time.

1. Burpees
2. Sit Ups
3. Oblique Crunch (L)
4. Oblique Crunch (R)
5. Plate Crunch 25lb plate or 15lb-25lb dumbbell

Repeat 3 – 5 times

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

30 Day of Motivation: The Truth About Muscle Gains

AppId is over the quota
AppId is over the quota

Ok, so I’m actually giving you 31 Days of Motivation! Consider this a bonus day! I hope you’ve enjoyed this month’s theme of daily motivational mantras and encouragement. Yesterday, in “Fat Will Surrender“, I talked about why we struggle with weight loss at the beginning of a fitness program. We talked about fat vs muscle, and I explain how there’s a lot going on inside the body that the scale will not report initially.

Today, I will talk more about muscle. I’ll talk about what the mysterious muscle weight gain is all about, and give you some red flags to look for as well. Hopefully, by the time you are done reading, you are fired back up to hit it even harder in the gym, and tackle February with the same fever as you had in January. Now, let’s get to it!

The balancing act I talked about yesterday, between fat and muscle, typically only happens in the beginning of a program. Another words, you won’t continue to keep gaining 4lbs of muscle every few weeks. It is not that easy to gain actual muscle (without the help of serious supplements – and drugs). Also, don’t think of this weight gain as truly muscle – like a bodybuilder tries to “bulk up”. This weight gain is from loose, flat, out-of-shape muscle (picture a deflated balloon) filling back up and coming back to life (picture a fully-inflated balloon).

You see, the increased muscle weight comes from storing more glycogen and water in the muscle cells from the increased activity. It’s basically an initial gain of increased water weight – but the good kind. We want our muscles full because that’s what makes our muscles firm and shapely. That weight will level out and, then eventually as you lose weight, you should start to see your weight drop on the scale as your fat loss outweighs your muscle gain. If you don’t (red flag), then somethings wrong.

People LOVE to find a reason for why they are where they are. They want solution without making changes or working any harder. As a result, many people that read this will hear what they want to hear, and all they hear is “muscle weighs more than fat“. They lock onto that truth, and use it every time the scale doesn’t budge. Before you know it, they’ve used “i’m probably just gaining muscle and losing fat” as their ongoing excuse all year long – but this isn’t an ongoing process. Yes, it happens, but it won’t continue to happen all year long, so don’t use that as an excuse to convince yourself you are doing good, when you know good and well you need to crack down a little more. If your scale has been stuck for over 30 days, you are likely doing something wrong.

Unfortunately, people also LOVE to use that phrase to encourage people when the scale doesn’t move. Many times they are just wishing the person would shut up and quit their complaining, but telling someone what they want to hear isn’t helpful. That only enables them to continue doing what they are doing, and feel better about it. If you truly want them to quit complaining, tell them to do whatever it takes to figure out what they can improve on. While this weight plateau can definitely happen during a course of the first 3-4 weeks of a program – if the scale is sticking after that, it’s time to do some major troubleshooting. They may not want to accept they are doing something wrong, especially when they are doing so much right, but they will thank you later.

To give you an idea of what to expect, for an average person taking one of our 6-week boot camp programs, we often have people gain 4-6lbs of muscle and lose anywhere from 6-15lbs of fat (depending on how much they have to lose). Since we do a midterm analysis, we can see that the majority of the muscle gain is already happened in the first half of boot camp. So, by the midterm weigh-in, they normally have lost 5-6lbs of fat and gained 3-6lbs of muscle – but the scale might only show a small drop in weight – or none at all. However, after they see what’s REALLY going on inside, they get encouraged to push through to the end for the next step, which, normally, is primarily all fat loss. If they continue through boot camp at the same rate, they might end boot camp with another 3-6lbs of fat lost, but their muscle weight will be the same – resulting in 10-12lbs of fat lost overall.

1.) If you have ALREADY been training hard, you may not experience this muscle increase because your muscles are already full and tone. So, you should experience fat loss (and weight loss) pretty soon in the program compared to someone who might just be starting out.

2.) If you have a LOT to lose, you should experience fat loss pretty quickly in the program. If you aren’t, then you are likely replacing the calories burned with eating more. Since exercise does boost your metabolism, it’s easy to also boost eating without even realizing it. That’s why I preach counting calories. The fact of the matter is, if you have a lot to lose, you will lose a lot more than someone who has a little to lose – so expect bigger numbers.

3.) If you are NOT consistent with your exercise, your muscle weight can go up and down as you muscles fill back up when you exercise, and then “deflate” when you aren’t working out. If you want consistent results, you need to stay consistent in your routine, or the scale will be all over the place and drive you crazy!

The more muscle you have, the more calories you burn through out the day and the more energetic you’ll feel to go out there and burn even more calories. So, embrace that muscle  - and know it will only help you to seriously kick fat’s butt!

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.