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What people think of as ripped abs is simply enough abdominal muscle hypertrophy (size development) combined with a low enough body fat to be able to see the abdominal muscles underneath.
BTW, physiologically, there is no exercise you can do to "tone" your muscles. Same with "define". All skeletal muscle, including those of the abdominal area, can only do three things in terms of appearance... they can get bigger (hypertrophy), they can get smaller (atrophy), or they can stay the same. That's it. There's no such thing as toning or defining.
And to add to that, in order to actually see the 'six pack', one must have very low body fat. It is really hard for women especially to get that look.
What people think of as ripped abs is simply enough abdominal muscle hypertrophy (size development) combined with a low enough body fat to be able to see the abdominal muscles underneath.
BTW, physiologically, there is no exercise you can do to "tone" your muscles. Same with "define". All skeletal muscle, including those of the abdominal area, can only do three things in terms of appearance... they can get bigger (hypertrophy), they can get smaller (atrophy), or they can stay the same. That's it. There's no such thing as toning or defining.
So the girls I follow on Facebook who used to be fat, and are now toned in their arms and abs and legs simply underwent hypertrophy? And they did it by simply being active? I'm not being snarky, I'm seriously asking. I always wonder if programs like Beach Body, Cize, etc. do some magical thing that would differ from me doing the elliptical and working on weight machines.
Further, from what you are saying, it sounds like all those programs out there that boast they will tone and define your body are full of it?
So the girls I follow on Facebook who used to be fat, and are now toned in their arms and abs and legs simply underwent hypertrophy? And they did it by simply being active? I'm not being snarky, I'm seriously asking. I always wonder if programs like Beach Body, Cize, etc. do some magical thing that would differ from me doing the elliptical and working on weight machines.
Further, from what you are saying, it sounds like all those programs out there that boast they will tone and define your body are full of it?
Toning and defining, like "fat burning zones", are simply marketing gimmicks.
The girls you are talking about did two things. One they lost body fat. Two, by working out, they increased the size of their muscles. So, it was both hypertrophy and reduced body fat.
Simply by being active? Yes and no. Probably they are doing specific types of strength training that cause the hypertrophy in the muscles (although there other activities that will do this as a by product). They have also probably modified their eating habits to facilitate fat loss.
Programs like Beach Body, Cize are not more effective, than basic cardio and strength. They can actually less effective in some ways because they don't give you the range of resistance you can get from doing weights nor do they give you the ability to incrementally monitor and change your cardio. They can be a decent adjunct in a workout program, but they certainly aren't magic.
45! I think that's it. I'll just maintain max of 45 as I start feeling the burn at 20, so that gives me a good 25 quality ab-ripping crunches. Then I rest a few minutes, then hit 40. Then 35.
45! I think that's it. I'll just maintain max of 45 as I start feeling the burn at 20, so that gives me a good 25 quality ab-ripping crunches. Then I rest a few minutes, then hit 40. Then 35.
Put in your max continuous (no rest in between) crunches for the day. By crunch I mean sit-ups. So no leg raises or jack knife or what have you.
I'll start.
40 crunches
0
Crunches are one of the most overrated exercises. They make your neck sore and they just aren't that effective. I do them like once every couple of weeks just for the sake of variation
I might be a little more advance, but I can do 13 full range sit ups.
with 160lb weighted barbell on my chest.
I always knew you were a big fitness person, but gat dang that's impressive. I don't understand how that doesn't hurt your back. I occasionally do decline crunches with a medicine ball or plate on my chest but that gets pretty tiring.
I'm more of a hanging leg raises and planks guy myself.
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Btw: crunches doesn't give anyone ripped abs....diet does. But everyone probably already knows that.
It's astounding to me how many people don't know this. Abs are made in the kitchen.
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And to add to that, in order to actually see the 'six pack', one must have very low body fat. It is really hard for women especially to get that look.
