Can I get six pack abs going on the elleptical trainer 20 hours a week?
I am 13 years of age and i want to know if I go on an elleptical machine for 3 hours a day, everyday, burning 1,500 calories will it give me abs if I eat healthy with diet, water, no junk or pop and vegies and stuff. I also include an 8 minute abs workout video in there everyday. How long to see six pack abs? I weigh 108 pounds and am 5 foot 1
I highly suggest you stop doing what you are doing. It will cause you to lose weight, yes, but your body will start to look so limp and weak. You will not get a six pack by doing that. You are correct in thinking you need to lose weight to help your abdominal muscles show, yes, but cardio (what you are doing) is one of the worst ways to go about it.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities.
Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session, most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.
On the other hand, highly variable intensity training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t’t train it to respond to various every day stresses. On the other hand, highly variable intensity trains the heart in a much wider heart rate range and teaches it to respond to and recover from a variety of demands making it less likely to fail when you need it.
The important aspect of variable intensity training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable intensity training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
Basically, STOP doing 3 hours a day of cardio! It is dangerous, and burning that many calories a day will in fact LOWER your metabolism (unless you eat A LOT more). You need to start focusing on diet and weight training more. Keep to your ab training work out, but focus most of your energy on full body weight training and lowering your body fat through healthy dieting.
One of the best full body weight lifting exercises you can do are dead-lifts and squats.
There is a lot that can be said in this area, but I am talking from experience. I suggest you take a long careful read of http://sixpacksecretsrevealed.blogspot.com and read the information there and take their advice. It is extremely helpful and informative and will reveal a few things you probably never knew.
August 29 2009 12:36 am | six pack abs
August 29th, 2009 at 6:03 am
DAMNN 3 hours a day? people do that?
References :
August 29th, 2009 at 6:10 am
Probably not. It does work you abs some but not enough for a 6 pack. You will need to work different abs muscles in different areas and differently to get that six pack. I would look around and different techniques and see what all is being done then combine them. I mean use them all at different times, also in varying ways. You also probably need to spend some time holding your contractions (crunches etc) to get the maximum benefits to help build your 6 pack. I have no doubt if you learn all techniques to working abs from standing to sitting to lying on the floor and different moves you will develop what you are looking for. Just do not get into a route of the same old exercise every single time because your body will stop responding. So make sure you change it up.
References :
August 29th, 2009 at 6:56 am
I highly suggest you stop doing what you are doing. It will cause you to lose weight, yes, but your body will start to look so limp and weak. You will not get a six pack by doing that. You are correct in thinking you need to lose weight to help your abdominal muscles show, yes, but cardio (what you are doing) is one of the worst ways to go about it.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities.
Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session, most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.
On the other hand, highly variable intensity training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t’t train it to respond to various every day stresses. On the other hand, highly variable intensity trains the heart in a much wider heart rate range and teaches it to respond to and recover from a variety of demands making it less likely to fail when you need it.
The important aspect of variable intensity training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable intensity training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
Basically, STOP doing 3 hours a day of cardio! It is dangerous, and burning that many calories a day will in fact LOWER your metabolism (unless you eat A LOT more). You need to start focusing on diet and weight training more. Keep to your ab training work out, but focus most of your energy on full body weight training and lowering your body fat through healthy dieting.
One of the best full body weight lifting exercises you can do are dead-lifts and squats.
There is a lot that can be said in this area, but I am talking from experience. I suggest you take a long careful read of http://sixpacksecretsrevealed.blogspot.com and read the information there and take their advice. It is extremely helpful and informative and will reveal a few things you probably never knew.
References :
http://sixpacksecretsrevealed.blogspot.com
http://weightburningsecretsrevealed.blogspot.com
http://fastfatlossproductreviews.blogspot.com