ABS - Cardio - Exercise Adaptation

[Elln]

From reading many posts, it appears that if one wants to have sculpted ABS, they must do CARDIO to burn off any fat and then incorporate an ABS workout into their program.

Questions:

(1) What form of CARDIO is best to burn off "hard-to-get-rid-of-AB fat"?

(2) How long should one perform the CARDIO per session AND how many days a week should CARDIO be done?

(3) Is it a "waste of time" to even attempt AB exercises if alot of AB fat exists? Should one just stick to CARDIO?

(4) Do you think the body ADAPTS to the SAME EXERCISE, thereby not producing any results? For example, if one does 50 mins 6x a week on the Elliptical Trainer - will one's body just get use to this form of cardio and therefore not show any results?

(5) What is your formula for a successful reduction of ab body fat and how long will it take to achieve?

Elln

 

[Aquajock]

1. There is no mode of cardio that specifically targets intra abdominal fat. Each body is genetically programmed to store fat in its own way, and there is no way to selectively lose fat stores from a given area. The name of the game is intensity, frequency and duration and consistency in using cardio to burn off fat stores;

2. The duration of cardio for fat loss is dependent on your current and desired fitness levels, and is also dependent on the intensity level of each exercise bout. IMHO cardio should be done four to five times per week, with a duration of at least 30 minutes (AFTER the warm-up) for effective calorie-burning as well as the even more important cardiovascular / cardiopulmonary improvements;

3. No, it is not a waste of time to attempt ab exercises if you have intra abdominal storage fat. Remember - or realize - that it is important to have strong core muscles (which include the abdominals) for total body stability and back health. It's not just about having a six-pack, Elln, it's far more about physical health;

4. I don't think, I KNOW that the body adapts to the same exercises if performed over and over again; that does not mean that you don't get results when the body learns that exercise, but it does mean that your body can become a tad too efficient at it, thus making exercise mode variety (for abdominal workouts as well as cardio workouts) that much more important for effectiveness AND safety;

5. The formula for successful reduction of intra abdominal fat stores is: consistent, mid- to high-intensity cardio, muscle endurance, muscle strength and flexibility workouts performed week in and week out, varying modes and routines and working toward greater exertion and strength capabilities. There is no true answer to how long it will take to achieve, and anyone who tells you there is an answer to that is trying to get into your wallet.

A-Jock

 

[Maximus]

Elln--I'm not Cathe, but for me the most important factor for good abs is diet. I do cardio 5-6 times a week & I work abs twice a week (always with weights--if you want that 6 pack you have to build your muscle, not shrink it by overtraining it with 1000 crunches a day. Also my ab exercises are similar to all my other exercises--usually 2-3 exercises, 15-20 reps each).

So, basically what I'm saying is lots of cardio, lots of dieting, & probably less ab work than you think, but with weights.