usaaaaa asked in HealthDiet & Fitness · 1 decade ago

What's good for your abs?

I have a scale at home that tells me I have 32% bodyfat. First of all, is this a lot, or average? I know I need 10% for visible abs, so what is the absolute best isolating exercise for that region? (without machines) I have an Ab-Lounge XL, but it sucks.

6 Answers

Relevance
  • Anonymous
    1 decade ago
    Favorite Answer

    On Yahoo!Answers I find certain questions being asked repeatedly which is simply a reflection of new people participating. A couple of common question amounts to "How do I lose weight," or more specifically, "How do I lose abdominal fat?" I have gotten very positive responses from my answers when I paused to reply (and now beginning to get "It works!" emails that are very gratifying. I like helping people)... so have recently decided to put a good solid answer on my Yahoo!360 Blog (September 10) that I can point people to. These are my thoughts as a physician and athlete.

    Don't target losing more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

    There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

    The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

    Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

    To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

    For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

    Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

    There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

    If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

    Aloha

    • Commenter avatarLogin to reply the answers
  • 1 decade ago

    your stomach is the last place to lose fat so you are going to have to do some exercise for at least a half an hour (an hour is better) a day that will get you gross and sweaty... sweat is like the fat dripping off you

    also, crunches are better than sit ups

    personally.. i play ddr =] and do crunches everyday

    try to east about 5 fist size meals a day instead of 3 bigs ones, and also try to pick the healthier choice

    this will make you feel better, look better and give you more energy

    tootles

    • Commenter avatarLogin to reply the answers
  • Anonymous
    1 decade ago

    crunches.

    seriously, i do about 250 a day.

    but do them correctly.

    instead of putting your hands behind your head, place them on your abs.

    that way you can feel them working, and you won't be pulling on your neck.

    another good way is to lie on your stomach, and then push yourself up and balance on your toes and forearms for a good 30 seconds. do this about 5 or 6 times.

    • Commenter avatarLogin to reply the answers
  • M. M
    Lv 4
    1 decade ago

    aside from normal crunches, sit ups, and other ab workouts cardio is the most effective by far.

    • Commenter avatarLogin to reply the answers
  • How do you think about the answers? You can sign in to vote the answer.
  • 1 decade ago

    Wind sprints.

    • Commenter avatarLogin to reply the answers
  • Anonymous
    1 decade ago

    Planks work very well

    • Commenter avatarLogin to reply the answers
Still have questions? Get your answers by asking now.