working those abs

[sage]

Okay -

I have a question. I recently read in one of those newspaper "write in to the Dr." columns that if you are trying to tone/firm your abs but are also trying to lose weight that you should hold off on your ab work until you've lost weight as that fat you carry in your midsection could get converted to muscle - the gist of which is that you would have a BIG muscle-y stomach area. Has anyone else heard this? True not true?

I've started exercising (cardio + some weight work). I am about 5-8 pounds above my goal weight but have held off on any ab work as I want a flatter stomach, not a big one - even if it's muscle. I improved my definition in my legs/arms/back but feel my midsection now needs some attention. Unfortunately - this is the area my body likes to carry it's weight. I collect fat there the easiest and consequently it's the last place I lose it. Also, this seems to hardest place to target for toning (at least for me). How many situps/crunches can a person do?!

Anyway, any advice will be appreciated. Wait til I'm at goal weight to start the ab work or go ahead and get started?

Thanks,
S. Sage.

[BevP]

Here's what I heard somewhere. Fat doesn't convert to muscle but what happens is the fat already there sits on your newly firming tummy muscles. That gives the appearance of a larger tummy area. But muscle burns fat so I would (and do) go ahead and do the ab work along with everything else. As the fat is melted away, the tummy will be small and tight.

[lisad]

BevP--
You're right. Fat doesn't convert to muscle, but if you have a rather thick layer of fat, the muscle can bulk up underneath it and make you look bigger than you are. But Sage, if you're only 5 to 8 pounds over your goal, you shouldn't have a problem--that advice really applies more to people who are carrying a great deal of extra weight in the stomach area (pot-bellied types). You sound like you've been doing all the right things, and could benefit from some toning. My advice: Start training your abs with combinations of crunches, oblique work, and lower-ab crunches. It's best to work out a couple of ab routines and rotate them, rather than doing the same thing every time--your muscles get used to exercises repeated over and over again. We've done lots of ab/torso exercises in our Good Moves column, and a whole story on abs back in our October 98 issue. Post your fax number and I'll get it to you ... Lisa D, CL.com

[sage]

Thank for the advice---

Guess I don't have any good reason to keep stalling on the ab work. May even start tonight. What you guys said makes sense. Finding a whole new body (and attitude) under this layer of fat is pretty fun stuff. I like my new muscles. Now I'm psyched to get those abs whipped into shape!

Lisa D - thanks for the info on the articles. I've been getting CL since 1997 so I should have the Oct 98 article on abs. Oct 98 came during my "who needs excercise? not me!--denial" phase so I don't exactly recall the article but will definitely hunt it up tonight. If I can't find it or loaned it out, I'll let you know.

Thanks all,
S. Sage.

[Pat58]

Courtesy of one of my favorite aerobics instructors who is certified in many disciplines of nutrition and physical fitness:

There is ONE abdominal muscle, there are no lower and upper "abs". (Well, there are smaller internal ab muscles that come into play during childbirth and, um ... personal functions.)

The abdominus rectus is a very important muscle. It provides a shield for your internal organs and adds stability to your spine. It should not be neglected until you lose fat! Start toning it now. Aerobic activity is important to reduce weight and improve health, but your abdomen is your "core". My instructor always reminds us that the length of your ab workout is not as important as your FORM and INTENSITY. She also stresses you should not do this more than 2-3 times per week and give the abs a chance to recoup and strengthen.

Start just by lying on a mat, legs bent and feet on the floor if you have a bad back. Just visualize the ab muscle, from ribs to pelvis, and contract. It's one muscle but has many fibers, that's why people feel they have upper and lower abs. When you feel a good contraction, poke yourself with two fingers ("two-finger test") and make sure you're tight in upper and lower abdominal areas. Just hold the contraction, then release and breath. Get familar with that "total contraction" feeling and then add some simple crunches. Always mind your spine and stop if it hurts.

By the way, I see a gadget on the info-mercials, I don't know the name but you kneel and roll (a new take on an old gadget) - don't waste your money. It looks like it was invented by a chiropractor to ensure new clients! I have a bad back and it gives me spasms to look at it.

[This message has been edited by Pat58 (edited 09-12-2000).]

[MrsReber]

Yes, Pat58, that thing they advertise on t.v.- ha! Yes, in just 5 minutes a day, you can look like this model in a bikini in no time! It's just a way for someone to get rich since everyone will buy it and then toss it in the closet to gather dust. I think Suzanne Sommers even uses it!

I go to the gym and do crunches about twice a week. I got lax with them and then my abs got flabby again. I will never have a flat, firm stomach, I am genetically designed to have a little gut. However, the crunches really do help out. I found that doing crunches does strenghthen my lower back. It used to hurt much more often from sitting in the car or at my desk. I agree, it's never too soon to start working on those muscles! Thanks for the great info you posted.

[Laura]

I have a great exercise if you work out at a gym. Use a roman chair (big chair that has no seat but footrests) or hang from a bar and do knee raises. Crunches tend to work your upper and mid ab but knee raises work the lower. Reverse crunches work the lower but not as well. When I started doing this I could barely do 15. Now I can do 3 sets of 20 and really can see the difference.

[BevP]

There's a bit on abs on the home page of our lovely cooking light right now!!!