How many sit ups have you done this week?500?200? Been doing the best ab workouts at home for men or best ab workouts women?Or how many month have you been following the YOUTUBE best ab workouts and still look like a pregnant women? Come on, stop this ridiculous nonsense now and start to get real results.
WARNING:THIS ARTICLE IS NOT MEAN FOR SOMEONE THAT IS LOOKING FOR EASY WAY TO GET A RIPPED SIX PACK.LEAVE NOW IF YOU ARE ONE.
Before you start a weight loss programme, do some research first la.If you are lazy , visit my web site every so often to get updated information about weight loss .OK lets get started
The Basic Anatomy about our Abdominal ,Muscle Fibers and Repetition Best Triggers This Muscle Groups.
The mid-section muscles consist of the rectus abdominis and the internal and external obliques.And this is the legendary so called “wash board” area.
The external oblique muscles are the outermost fibers of the trunk, and are located on each side of the rectus abdominis.
The deepest layer of abdominal muscles, The transvearsus abdominis, according to Rasch& Burke(Rasch & Burke, 1978) is not involved in movements of the trunk. However,this muscle plays an important function in forceful expiration of air from the lungs and also the compression of the internal organs.
Ok Next,lets look at the muscle fibers that constructed the abdominals muscle.
The range of fiber type percent was 26-32% Type I, 21-22% Type II A, and 46-52% Type IIB.(NCBI)
Muscle Fibers Type 1:
This type of muscle fibers is also called slow twitch fibers .Type I fibers are used in lower-intensity exercises such as very light resistance work aimed at muscular endurance and long-duration aerobic activities .
Muscle Fibers Type 11A:
Type 11 A muscle fibers is also called fast twitch fibers.This type of muscle fibers will be used during sustained power activities such as velocity and are more resistant to fatigue than Type IIB.(athletics.wikia.com)
Muscle Fibers Type 11B:
Type IIb fast-twitch fibers, or fast glycolytic fibres (also known as Type IIx), are recruited for very short-duration high-intensity bursts of power such as maximal and near-maximal lifts and short sprints.(athletics.wikia.com)
What Repetition Best Trigger These Muscle Fibers by bodybuilding.com
|Overview||Growth In Muscle Fibers Below|
|Repetition Range||Type I||Type IIA||Type IIA||Strength Gains|
|1-2 repetitions||Very Low||Low||Low||Excellent|
|3-5 repetitions||Very Low||Low||Decent to Good||Excellent|
|6-8 repetitions||Very Low||Good||Excellent||Good|
|9-12 repetitions||Low||Excellent||Very Good||Good Within Rep R.|
|13-15 repetitions||Decent||Very Good||Decent to Good||Endurance|
|16-25 repetitions||Very Good||Diminishing||Low||Endurance|
|25-50 repetitions||Excellent||Low||Very Low||Endurance|
YES YOU GOT ALL THE ESSENTIAL KNOWLEDGE THAT YOU NEED TO KNOW IN BUILDING YOU WASH BOARD SIX PACKS.
All of these information is not going to burn YOUR abdominals fat and get the result you want.
“In a landmark study by researchers at the University of Massachusetts, it was conclusively shown that sit-up exercise training DOES NOT decrease the diameter of abdominal adipose cells, abdominal subcutaneous fat (skinfold thickness) or abdominal circumference (Katch et al., 1984). Therefore, you cannot use ab exercises to selectively lose abdominal fat. Instead, to reduce fat content at a given body site, your total body fat will have to be altered.”-unm.edu
Therefore, a weight loss programme that is able to burn your body fat is the ULTIMATE SOLUTION to get your ripped six pack.
The Best Abs Workout for Men & Women that really burn your fat -HIGH INTENSITY INTERVAL TRAINING
What is HIIT?
HIIT, or high-intensity interval training, is a training technique in which you performed a given exercise in an intense bursts and followed by a recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
“In a 6-week training study, Burgomaster et al. (2008) showed similar increases in oxidative enzyme levels (proteins in mitochondria that accelerate biological reactions to liberate ATP) among subjects who performed a HITT program with four to six 30-second maximal cycling sprints (followed by 4.5 minute recovery bouts) on 3 days/week and subjects who completed 40-60 minutes of continuous endurance of steady cycling at 65% VO2max on 5 days/week. An increase in these mitochondrial oxidative enzymes leads to more effective FAT and CARBOHYDRATE breakdown for fuel.” –(unm.edu)
Ok what does “effective FAT and CARBOHYDRATE breakdown for fuel” mean? It simple means that our body is much more efficient in turning our stored FATS and carbohydrate into energy ;therefore fat loss occur!
Sit Up Exercise VS HIIT
According to livestrong.com we burn 46 calories in 10 minutes of moderate-paced sit ups.That will be 4.6 calories burn in 1 minute sit ups.
According to fitclick.com you will burn 6 calories in a minute of doing leg raises.
Side to Side Bend
According to fitclick.com you are able to burn 5 calories in a minute of doing side to side bend.
What About HIIT Fast Fat Loss Exercises?
IN A 1 MINUTES OF HIIT SPRINT PROGRAMME ,SCIENCE SAYS THAT YOU ARE ABLE TO BURN 80 CALORIES!
AND THIS EQUAL TO 17 MINUTES OF NON STOP SIT UPS,13 MINUTES OF NON STOP LEG RAISES AND 16 MINUTES OF NON STOP SIDE TO SIDE BEND !
Why waste your time in burning the calories that you can do it in 1 minute?
Well, i hope that i give you a clear picture on how fat loss works.Feel free to share this with your friends that is struggle in losing weight.TQ
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