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From: Wndy (60.178.252.64.snet.net)
Subject: A Long suggestion
Date: April 4, 2005 at 12:27 pm PST

In Reply to: ab question posted by Risua on March 26, 2005 at 3:12 pm:

Hi Risua:
I'm new to this forum. Since no one else has offered any suggestions I'll offer my own, FWIW.

You asked for exercises that would trim your waist and presumably tighten your abs. On this subject there's good news and bad news.

The bad news is that no amount of crunches or other ab exercises, even done to an extreme, will necessarily trim your waist. There is abundant studies which demonstrate that simply performing hundreds targetting a certain body part won't thereby reduce fat from that area alone.
One simply can't spot reduce.

The only effective means of trimming your waist and/or gaining some ab definition, is to lower your bodyfat. I know this from personal experience when I tried to shrink down form a 12 to an 8 by doing a hundred crunches/situps daily. Doesn't work.

All that will happen is you'll have muscular abs hidden underneath a layer of fat. And a thicker than desired waist.

The only way to reduce your abs/reduce your waist is by lowering your body fat. This is where the good news comes in.

Rather than doing endless crunches a far more effective approach is
to employ weight bearing exercises and use multi-joint movements that are most effective in the burning maximum calories.

In my experience no exercise is as effective in altering your shape/trimming your waist as weight lifting. The whole objective is to lower your body fat while maximizing your lean muscle mass. This is the correct way to trim your waist and improve your form and fitness level.

I had a pear shape body with a pronounced belly. I tried a steady and heavy diet aerobics laced with Astanga yoga to not great affect. It wasn't till i got seriously involved in weight training that i was able to lower my body fat from 22% = 16% and drop four inches off my waist.

Doing the basic exercises such as squats, dead lifts and bench press will raise your metabolism and melt those pounds away.

But no need to rant on when others have already explained it far better.

The first excellent site is devoted to women's weight lifting ==>

http://stumptuous.com/weights.html

The second is the ab faq which will go over everything you need to know about developing your abs and trimming your waist ==>

http://www.timbomb.net/ab/ab.faq.html

If you're already spending an hour a day, more or less, you're probably going to have to rethink and restructure your whole workout routine. You'll need to develop a program with discrete objectives and definable goals. Periodization, in other words. But forgive me if i'm starting to rant.

In addition there is the issue of nutrition and insuring that your energy expenditures exceed by a healthy measure your energy intake. In short , if you're eating more than you're burning you'll never get that trim waist we all desire. But you didn't ask about that.

I hope this helps a little. Let us know how you're doing.

Good luck!

Wndy




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