The Science Behind Great Abdominals

If you had a penny for every advertisement promising great abdominals, you would be very wealthy indeed. In fact, you would never have to worry about your abdominal muscles because you could literally pay another person to worry about them for you. But until that day comes, attainment of toned abdominal muscle remains a goal for many as a sign of youth, vitality, and sexuality.

The Role of Cortisol

'Men's Fitness', inundated with pleas from readers, decided to set the record straight about the complex but manageable process behind obtaining the coveted six-pack. First and most importantly, they decry any notions of quick fixes. Rather, the article notes that it takes dedication, time and a sensible diet of nourishing food, as well as the right exercises following a precise methodology.

Bodybuilding is a combination of weight loss and muscle development; however, to actually see the muscle definition, the overlying fat must first be eliminated. The best way to accomplish this objective is not only by consuming fewer calories than are required by the body, but also through a workout that involves the entire body, not simply the midriff. It is also imperative not lift weights or perform a strenuous workout every day. Another rule of thumb is to limit workouts to an hour or less.

Over an hour into a heavy workout of weightlifting, the body begins to secrete cortisol, the so-called ‘stress hormone'. Cortisol is the hormone that causes the fight or flight reflex; however, an influx of excessive cortisol causes the body to begin to break down muscles.

What About Crunches?

Crunches, although excellent for toning muscles in the abdominal region, in and of themselves burn few calories. According to a study at the University of Virginia, one would have to do 250,000 crunches simply to burn just one pound of fat.

Fat is burned when a hormone called epinephrine is secreted into the body. A specific type of fat, triglycerides, are burned by an enzyme called lipase. Lipase ceases to be active when a person sits, as discovered in a recent medical study ('Sitting time and mortality from all causes, cardiovascular disease, and cancer' (Katzmarzyk, P.T., et al.; 2009)). Interestingly, crunches and sit-ups are traditionally performed in a seated position.

Core Fitness

The abdominal muscles comprise a portion of an area termed by trainers as 'the core', which stretches from shoulders to hips. To tone abs with traditional abdominal exercises, a better option would be to target the entire core by performing crunches or sit-ups on an exercise ball (sometimes called a Swiss ball) to force the body to balance the muscles while performing the exercises, thus burning more calories and toning the wider muscle group including the abdominals. Additionally, such exercises should ideally be accompanied by lower back exercises to reduce the chance of injury caused by the all too common strong abdominal and weak back muscles.

Naturally, all these exercises will be for naught if a healthy diet is not followed. Bodybuilders tend to eat vast quantities of protein for the simple reason that protein helps to build muscle. However, it is essential to understand that not all forms of protein are equally healthy or beneficial for the body: unprocessed lean proteins, high-quality protein powders or meal replacement powders are key. The equation is simple, though substantial discipline is required to follow through: the right protein and the right exercises lead to award-winning abdominals.

For all there is to know on super fitness, visit UltraFitnessDynamics