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Crunches are great- for toning and bdliuing muscle, but watch you still include some cardio work in there too (cardio work is stuff that makes your heart beat fast and puts you out of breath) and do at minimum 5x 30 minute sessions a week (or 3x 1 hour sessions a week). The reason for that is, if you don't get rid of any fat on your stomach, your abs simply will not show. They will be toned, but fat lies on top of muscle. They wont show unless that fat layer/s is not there or reduced.With regard to muscle bdliuing, you want to start off small and simple- and build yourself up. Do as much as you can for 15 minutes, this will hurt- its meant to, the fact is, to build muscles, what you are doing is causeing many micro-tears in the muscles. (But not so much you damage the muscle beyond repair) its the repair of the micro tears that cause the muscles to be built. Build up your times until you hit 1 hour at the most (only if you really want to spend an hour doing this!)Follow the advice in the book about posture and method, its best to follow it to the T, even if you think otherwise. The book is often right. But watch you do not strain your neck- its very common to have your neck to all the work and you end up with a resulting builders neck. The thing is, once your stomach is tierd, your neck takes over, so the first sign of pain in your neck and you must stop- it means your stomach has stopped working and your neck has taken over. Rest for a bit, and when you can work out again with no neck pain, your safe to go on.Don't do the ab stuff every day: your body needs to rest to rebuild the muscles, and rest days are when it does that. Aim to workout every other day in regards to muscle areas.Cadio work to do beforehand will get the results you want. Running, cycling, aerobics classes, andything that boosts your heart rate and brings you too out of breath to have a conversation is cardio. 30 minutes per day is great and enough to do. You can do more if you want but remember to take rest days: two per week.
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