workout


IS CARDIO NECESSARY FOR ABS?


by blake beckcom You’ve probably heard the old adage that abs


are made in the kitchen and you may even have believed it to be true. The idea that you can get a ripped set of abs by simply adhering to a strict diet, is not only cliché, but impossible to achieve. In order to flaunt a toned mid-section, you must perform strength-building moves to tighten the abdominal muscles. But, you also must incorporate something that most individuals wouldn’t consider...Cardio. Many fitness enthusiasts perform daily cardio exercises, but is it really necessary? And, if cardio is a necessity for envy-worthy abs, how much and what kind do you need to perform for optimal results?


Cardio For Lowering Body Fat Recently, a study was published that followed


the weight-loss efforts of a natural bodybuilder, showing the benefits and downfalls of cardio. In the last 30 days of his prep, the bodybuilder performed five 40-minute cardio sessions each week. In a 14-week period, he had shed half of his body fat, but he also lost several pounds of muscle, which made up 43 percent of the total weight lost. This amount was much higher than expected and was attributed to excessive cardio, combined with too large a calorie deficit. Many avoid cardio due to the belief that any form


of exercise which builds endurance, will prevent muscle growth and decrease their strength.


Now, don’t get lost on the term “bodybuilder.”


I know it probably drums up images in your mind of massive, muscle bound glory, which for many can be off-putting. Look at it this way, if you are in a gym, you are a bodybuilder…Okay? Now then, let’s just keep moving. A study recently published in the Journal of


Sports Medicine and Physical Fitness looked deeper at two of the main reasons of concern when it comes to cardio:


1.Both strength and endurance exercises affect and develop various muscle fibers in different ways. Only one of those ways will give you a tight, toned look.


2.Both of these types of exercise will de- plete the glycogen stores from muscles, which can severely limit a person’s ability to lift as heavily as he or she can.


Exercises such as running, can affect the size and strength of the muscles in the entire lower body, due to the fact that the intensity and impact causes higher amounts of muscle damage. Cycling and walking are safer choices as they burn calories, but do not damage the muscles as easily. Intensity can also affect a one’s ability to gain


visible muscle, because the more intense an activity is, the longer it will take to recover. Muscles that aren’t allowed to recover fully between bouts of exercise, will not tone, grow or look defined. This can also lead to feelings of irritability and fatigue. Exercise is the catalyst, but rest and nutrition are the insurance policy when it comes to body change. For most, low-intensity walking or cycling is the


best choice. Three to five hours of cycling or walk- ing spread out over four to five weekly sessions is plenty enough to get the job done. However, if you can get the results you want with less, you should try to do so. Rock hard, defined abs may indeed be


started on the treadmill, but they are finished in the kitchen with a combination attack plan. One can not understate the value of nutrition in the process, you simply can not “out exercise” poor food choices. Doing so, as mentioned in the earlier text, led to a lean mass loss at a rate too high as compared to that of fat. Portion size, frequency and quality of food and drink choices, bound by the right caloric intake are the keys here.


Fitness Together Mission Hillsoffers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. For more information, or to schedule a free fitness diagnostic or private training session, call 619.794.0014 or go tofitnesstogether.com/mission-hills.


OCTOBER 2016 | RAGE monthly 45


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