There is much debate over the best ways in which to reveal
your abs. Everyone wants flat abs at the very least. I have never met anyone
who has said, “Nah…I like my round paunch. The way it oozes over my jeans is
awesome!” Whether you want is 6-pack is
debatable, but flat abs at least! With all the research that goes on in the
fitness and health industry, for every new study that says to “do it this way
for fast results!” there is always a rebuttal study that says “wrong! This way
is best!” So which way is right?
All about Fat
The subcutaneous fat on the top of your tummy (you know, the
stuff covering your rectus abdominus, aka 6-pack) is more responsive to diet
than training. Sorry to tell you, you have to eat clean, unless you’re a genetically
gifted god or goddess, then everyone just wants to shoot you (J/K!…kinda). Jade Teta, CSCS and Registered Dietician, has been
doing numerous studies about hormones and belly fat. The subcutaneous fat has more alpha adrenergic
receptors, which block fat release. Without
getting into crazy scientific detail, Dr. Teta is finding that a diet rich in
protein, water and fiber elicits the best hormone response in regards to losing
subcutaneous fat because these diets block the alpha adrenergic receptors (ever
hear the phrase abs are made in the kitchen?). The fat underneath your rectus
abdominus is called visceral fat. This is the “beer belly” fat, the stuff that
makes your stomach bulge outward but still appear hard (sorry, it’s not muscle). This
type of fat is richer in beta adrenergic receptors, which enhance fat release and
is therefore more responsive to exercise, namely high-intensity exercise
(HIIT!), as well as diet.
Fiber Types
There are so many debates about whether your abs are
primarily fast twitch (Type II) muscle fibers which are bigger, more powerful,
anaerobic, but easily fatigable; or slow
twitch (Type I) which are more aerobic, and fatigue resistant. Your fiber type
determines which training might be best for you. One argument claims that the
abdominals are slow twitch dominant, since your abs need to be active all day
without fatiguing in order to support your spine and the connection between
your upper and lower body. Other
arguments claim that the abs are primarily fast twitch, and that a strong core
and abdominals make heavy lifting, throwing and other functional movements
possible. Some claim that the transverse (deep) abdominals are slow twitch for
spinal support, and that the obliques and rectus abdominus are fast twitch, for
movement.
The truth of the matter is that everyone is different. In general, sprinters have a high volume of
type II muscle fibers in their body, thus eliciting their power and speed.
Endurance athletes like marathoners and cyclists have a greater distribution of
Type I fibers, which have a greater mitochondrial density and are fatigue
resistant at slower speeds. So, this
still doesn’t answer the question on how which kinds of workouts are best for
the abs.
Well, type II muscle fibers respond well to heavier, more
powerful exercise. They have more potential for growth and development, so for
more defined abdominals, add some high intensity exercise into your routine!
High intensity exercise also releases growth hormones, which has HUGE fat
burning properties. Steady-state, moderate-intensity cardio has its place, and
is definitely fat burning, but not when it comes to the abdominals. That steady
moderate cardio (such as light jogging) is actually shown to increase cortisol
stores, which is a hormone that packs on the pounds around the midsection.
Precisely what you DO NOT want to do. However, long SLOW cardio, such as long
walks on the beach, decreases cortisol levels by reducing stress.
So, what do I do?
1.
Getting your abs to show is a combination of
developing the abdominal muscles along with manipulating hormones and fat loss.
Basically, grow the muscles and get rid of the fat. General total body weight
training increases insulin sensitivity better than traditional sit-ups. Being
insulin resistant can pack on those pounds, especially in the belly, so
sensitivity in the muscles is a good thing! Weight-lifting also increases Human
Growth Hormone (HGH), a muscle builder with huge fat burning properties.
2.
Total body high-intensity exercise raises your
post-exercise oxygen consumption for up to 24 (some studies show 48!) hours
post exercise, as well as HGH levels. This means you’re still burning, burning,
burning calories while your body fights to return itself to homeostasis. You do not get these results from steady
state moderate aerobic exercise. Also add in stress-reducing long SLOW cardio,
such as walking (maybe some laughing in there) once or twice a week. This
decreases cortisol levels further.
3.
Incorporate fast twitch muscle exercises to
stimulate growth in the abdominals, making them more defined while still
burning fat. These exercises include
various medicine ball throwing, plyometrics, heavy lifting, Kettlebell swings,
Olympic lifting, and other fast movements through the trunk, obliques and abs. When
you are doing your weight training, keep the abs tight and braced with whole
time.
4. Get off the floor! If you are stuck in the rut
of doing 5 sets of a billion crunches, then knock it off. Incorporate hanging
exercises (like leg lifts hanging from a bar, Roman chair, or Ab Slings),
twisting exercises, stability ball
exercises, and planks.
Try Some New Exercises
Try these intense exercises that work the total body (for
calorie burn), but focus on the core (for muscle development) once or twice a
week on non-consecutive days.
1.
Tuck Jumps (focus on bringing your knees to your
chest and landing softly). Do one at a time to start, working on stabilizing
the landing and really focusing on good form. Once you have mastered the
movement, do sequential tuck jumps with a quick rebound in between each one. Do
3 sets of 15
2.
Medicine ball crunch throws. These can be done
with a partner, but I like to do them against a wall. Grab an 8-12 lb. medicine
ball (not too heavy because you’re working on speed of movement, not heavy
lifting). Lie on your back, knees bent
with toes about 12 inches from the wall. Start fully extended with the ball
overhead on the floor. Grab the ball with both hands, and using your abs,
crunch up quickly and at the same time, throw the ball forward to the wall as
hard as you can. DO NOT SIT ALL THE WAY UP. Keep your low back on the floor.
Immediately catch the ball, and bring it back overhead so it contacts (not
slams) the floor, and finish in the same position you started. Do 3 sets of
10-15.
3.
Oblique Medicine Ball Throws. Sit with knees
bent, about 2-3 feet away from the wall. Turn so that your right side is next
to the wall. Lean back halfway, but remain sitting up. Tap the ball on the
ground to your left, then, using your abs and obliques, throw the ball hard
against the wall. Immediately catch it and turn back to the left and tap the
ball. Do this for each side, 3 sets of 10-15.
4.
Push-Up to Tuck. This is basically a burpee
without the jump. Get on the floor in push-up position. Do a push-up, then jump
your feet in to land in between your hands. Immediately jump them back out to
push-up position. You can do this with or without the push-up, but really
focusing on brining your feet in between your hands, don’t neglect the quality
of movement. Also try this in a frog position, by bringing your feet to the
outsides of your hands instead, and then jump back out to push up position.
5.
Mountain Climber Up-Downs. Do 10 standing high
knee runs on each leg, the drop to the floor and do 10 mountain climbers.
Repeat this sequence for 45-60 seconds. For added intensity, hold a medicine
ball at ribcage level and try to tap your knees to the ball. When you drop,
keep both hands on top of the medicine ball and try to get your feet as close
to the ball as you can, or try and touch your knees to the ball.
(I will be adding a video shortly with demonstrations of all these exercises!)
Other Tips:
Drink plenty of water! Dehydration can cause water retention
in lower abs
Eat Clean! Lots of fiber and lean protein
Include Fish oil and CLA in your supplements for added fat
loss benefits
Brace your abs during all resistance training
Len Kravitz Ph.D and Aaron Bubbico, B.S.; Eccentric Exercise: A Comprehensive View of
a Distinctive Training Method; University of New Mexico
Len Kravitz, Ph.D; SuperAbs Resource Manual; University of
New Mexico
Jade Teta ND, CSCS; Facts
about Belly Fat; The Metabolic Effect
Jade Teta ND, CSCS; FAQ on Belly Fat: The Metabolic Effect
