What are the best exercises to flatten my mid-section?
“What are the best exercises to flatten my mid-section?” This is a question that I have heard over and over again from clients and potential clients alike. If it were only as easy as picking a few exercises to do on a regular basis, my job would be so much easier. While it is possible to achieve this goal, it takes strength training, cardiovascular exercise and great nutrition.
Why don’t all of those crunches help? Well, while it might strengthen your abdominal muscles, crunches are not enough exercise to help get rid of the fatty layer that lies above them. Until you are at a healthy body fat level, it may be impossible to have that flat abs of your dreams.
So the question then becomes, “How do I reach a healthy body fat level?” This is a complex question. While the actual program may differ from person to person, the basic components of fitness are crucial to reducing body fat.
Strength Training
Strength Training is key to creating additional muscle. Why is this so important? Muscle burns more calories than fat. For every pound of muscle you have, you will burn approximately 6 calories per day. Fat, on the other hand, burns only 2 calories per day. While this may seem small at first, if you crunch the numbers, it does make a difference.
For example, if you weigh 150 lbs and have a body fat percentage of 35%, you will have 52.5 pounds of fat and a lean mass of 97.5 pounds. This means that your muscle and fat will burn approximately 690 calories per day. If you were to take another person who weight 150 lbs, but this time wit a body fat percentage of 25%, there would be only 37.5 pounds of fat and a lean mass of 112.5 pounds. That person’s body would burn 750 calories per day from the needs of the muscle and fat. While that is only a 60-calorie difference, it does add up. When you consider that strength training burns calories (204 per hour for a 150 pound person) and will also help to reduce body fat levels, it makes it a must for anyone looking to burn fat. To up the ante even more, try doing circuit training (doing all of your exercises in a row with minimal rest) to burn the maximum amount calories (544 calories per hour!) with your workout. Aim for 3 to 5 strength training workouts per week of 30 to 60 minutes for optimal results.
Cardiovascular Exercise
Running, walking, biking, swimming, stair climbing, hiking, elliptical, aerobics are just a handful of ways to do cardiovascular exercise. No matter whether you are looking to drop lots of weight or just decrease your body fat levels, it will be necessary to do some type of cardio to reach your goals. What kind should you do? Well, that depends. The best kind of exercise is the exercise that you will do. No matter what you choose to do, try to exercise at a moderate to moderate-high level (or on a scale of 1 to 10, stay between a 6 and an 8). Aim for 30 to 45 minutes of cardiovascular exercise 3 to 6 days per week.
Nutrition
A healthy diet is crucial to maintaining a healthy body fat level. There is no way around it. You will need to eat a healthy diet to achieve your goals. And while a calorie may seem like it’s always the same, they are not. 500 calories of candy or pizza will simply not react the same way in your system as a balanced meal of 500 calories that contains lean protein, whole grains and plenty of vegetables. You don’t have to constantly calorie count to make your food work in your favor. Just start planning your meals around vegetables, fruit, lean protein and whole grains, and you will see a huge change in your body. Add a large salad with lots of vegetables (skip the creamy, calorie laden dressing in favor of a splash of lemon or vinegar and a touch of olive oil) to your lunch or dinner and you will automatically eat less of everything else. You will feel full sooner and longer because vegetables are high in fiber. Try eliminating empty calories, like those found in soda and other soft drinks. Opt for water with lemon or green tea instead. There is a lot more about nutrition than I can cover here, but this will be a great start to healthy eating.