Do you really want to develop some abdominal definition? It takes time, discipline, hard work. There is no such thing as spot reducing. A million sit ups are not going to give you great abs if the rest of your body is not looked after and one of the best reasons to work your abs is to build support for your lower back.
Even when you are working your abdominals in a comprehensive weight training program, overemphasizing your abdominals while under working other body parts will only hinder your success. Muscle is a high maintenance tissue. The more you have the more calories your body will burn just to repair it. Good abdominals are usually the result of good total body training.
Many of us take in a substantial number of useless calories so, one obvious and immediate solution is to eliminate as many of these flab generators as possible.
One strategy that is doomed to failure is drastically reducing the number of calories in your diet. The quickest way to sabotage your hard work is to try and starve yourself into submission. Your body has evolved over the millennia to survive anything, including famine, and when it suddenly goes from, say, 3000 calories a day to 1,200, its first reaction is to slow down your metabolism and make up for this sudden fuel deficit by using up the energy stored in your muscles, and if that is not enough, It will go after the protein in your muscles, all the while storing as much fat as it can.
Do not think that if cutting a little fat out of your diet is a good idea, then cutting all of the fat out is an even better one. It is not. Fat plays an important role in your overall health, helps in your recovery from exhausting workouts and ensures that fat soluble vitamins like A, D and E are properly transported and utilised. The very act of eating speeds up your metabolism, so for some of you you may find four or five small meals, spread throughout the day, may be used more efficiently by your body than two or three large ones.
How do you get fat? The simple answer is that by eating more calories than you burn off, but genetics do play a part. Some people are predisposed to put on weight more easily than others – the so-called ‘fat gene’ – because you inherit a body type, a fixed number of fat cells and a metabolic rate just as you inherit other characteristics. That does not mean you will inevitably become overweight. If you eat a diet, that suits your lifestyle and take regular exercise, your body fat should stay in a healthy range, some of you may just may have to work a little harder than others.
So.. a little movement is better that none, but a lot of movement is better than a little. A good target is one to three hours a week. If at the start the most you can handle is 10/20 minutes on a stationary bike or fast walking, well that is okay to.