FitSugar

Why Am I Still Flabby?

FitSugar — Fri, 18 May 2007 12:30:00 -0700

You may be six weeks into your current strength training program and you've lost the weight, but how come you're still feeling flabby? Well, for some reason your weight training is not getting the job done.

One reason you may not be getting as toned as you wish could be because you're not using enough resistance to challenge the muscles and stimulate them to grow -- Developed muscles are what makes us look toned. Women have been programmed to use light weights for fear of getting too bulky. It's important to keep in mind that those lovely, muscley ladies that grace the covers of magazines like Muscle & Fitness have worked very hard to look like that. Switching your 12 pound dumbbells to 15 pound dumbbells will not make you look bulky.

You need to use a weight that will fully fatigue your muscles (you couldn't possibly do another rep) by the last repetition. If you're feeling like you could go on and on with the current weight you're using, you should definitely think about going a little bit heavier.

Fit's Tip: A good rule of thumb is to increase your weight by 5% (or less) once it starts feeling too easy.

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Where's the Muscle?

FitSugar — Mon, 18 Dec 2006 07:30:00 -0800

So you've been doing tons of crunches to get rid of your gut, and you feel the difference. But you've got to press through a layer of flab to feel it. What gives?

Even if you do your ab work out every day, you're strengthening your belly, but not doing anything about the layer of fat above your washboard stomach.

The answer? To lose the fat you have to combine all those abdominal crunches with some cardio. Do 30-45 minutes at 70-80% of your maximum heart rate 3 times a week. Curious to know what your maximum heart rate is? Check out Fit's Calculator for the answer.

Burning calories, doing your crunches, and eating a sensible diet will have you seeing your fabulous abs in no time.

You Asked: How to Get Rid of My Ab Flab

FitSugar — Mon, 12 Oct 2009 03:47:12 -0700

Dear Fit,
I'm fairly thin, have muscular thighs from running 20 minutes a few times a week and toned arms from doing yoga, but my belly is pudgy. I heard crunches won't get rid of my gut, but what exercises will?
- Jiggly Middle

We all have areas of our body that hang on to fat, so to hear my suggestions about how to get rid of the extra around your midsection keep reading

Lose Belly Fat With Intervals

FitSugar — Wed, 05 Nov 2008 13:00:00 -0800

While focusing on crunches will definitely strengthen your abs, it unfortunately won't dissolve the tire or muffin top around your waist. To get rid of ab flab, you've got to include gut-wrenching, calorie-burning cardio regularly in your routine. And not just any kind of cardio - you need interval training. Alternating between moderate and speedy bursts is the key. How do I know?

A recent study in the International Journal of Obesity revealed that "women who alternated cycling as fast as possible for 8 seconds with 12-second rest periods repeated for 20 minutes dropped 9.5 percent of their mushy middles, whereas those who cycled steadily for 40 minutes gained."

If you need some interval training ideas to beat the bulge read more.

You can do intervals with virtually any type of activity. Here are some ways to do it:

Use visual goals. Run or bike at a moderate pace, and then look ahead and sprint to the mailbox that's 50 feet away, or up the hill, or to the end of the street. Once you reach your goal, reduce back to your moderate speed. After your breathing returns to normal, choose another goal to race to.
Use time. Watch the clock and move moderately for five minutes and then zoom as fast as you can for one minute. Repeat this pattern for at least 30 minutes.
Use music. Make an interval playlist, alternating between fast-paced peppy tunes, and slower, chill tunes. Walk, run, or dance to the beat. Here are some of my playlists for intervals.
Use a FitSugar interval workout. I always find it is easier to follow a cardio routine and intervals are no exception. I have made many interval workouts, from treadmill to swimming, from stationary bike to elliptical.

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Healthy Dose Link Time

FitSugar — Mon, 24 Mar 2008 11:45:00 -0700

Some Japanese corporations are doing "flab checks" in hopes of cutting down insurance costs - Back in Skinny Jeans

Yoga is about strength and flexibility, but these poses will seriously stretch you out - About: Yoga

A quick tip on how to deal with those last few pounds that are sticking around - That's Fit

Weighing in on the social stuff of weight - Fitness Fixation

Get your exercise groove on with the 50+ minute, free music mix "Groovinator" - FitMusic

Jamie Lee Curtis reveals her shoulders and the joys of turning 50 - Weighting Game

Food that takes a little work can help curb compulsive eating - Body by Glamour

Needle your way to fertility; acupunture is a new way to treat infertility - lilsugar

Join the club and read In Defense of Food - Elastic Waist

Looking for grass-fed meat options - Mark's Daily Apple

Tips for creating the perfect workout playlist - Vital Juice Daily

FDA Issues a warning on cantaloupe - YumSugar

An early morning run is a wake-up call in more ways than one - Run DMZ

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You Asked: How Do I Strengthen My Abs?

FitSugar — Mon, 24 Mar 2008 02:30:00 -0700

You're asking and I'm answering . . .

"Hi Fit,
I am frustrated with my abs. Although I am pretty active, eat well, run a lot and pretty toned and all, my abs are a mess! I have very weak abs and that is the only area where I am completely flabby and loose. Not only does the appearance bother me, but mostly because I want strong abs so that my back is strong too. My question is how do I improve the strength of my abs? I try all sorts of things, but thought if I had a little more guidance on how to strengthen them, I can be on my way to being healthier, stronger and having a tight stomach. If you could help I would greatly appreciate it. Thanks!"
– Miss Frustrated

This is a great question and I know you are not alone in this quest, so to see my answer read more.

The abs seem to be a difficult area to tone and while "six pack" abs may be aesthetically pleasing they don't necessarily translate to a strong torso or healthy back. Since we cannot pick and choose the area of our bodies where fat is lost, the best bet for losing belly "flab" is cardio, for all over weight loss.

While you can't spot reduce, you can spot tone (this is important for preventing back problems) and when it comes to abdominals you need to work all four layers of abdominal muscles. Here's a quick run down on the layers going from outermost layer, you have the rectus which turns into the six pack, the external and internal obliques, and the transverse. And you are right you need strong abs to help your back, and here's the run down on what your ab muscles do and exercises for each layer, plus a bonus exercise for your back.

Rectus:
Controls the tilt of the pelvis and can affect the curvature of the lower spine, bends the torso forward
Exercises: Bicycle Crunches and Ball Crunches

Obliques:
Creates intra-abdominal pressure to stabilize the spine, side bending and twisting torso
Exercises: Twist Oblique Crunch and Ab Crossover

Transverse:
Flattens the belly, creates intra-abdominal pressure to stabilize the spine
Exercises: Elbow plank and Side elbow plank

Back Extensors
Stabilize the spine, as well as extend (arch), side bend and twist spine
Exercise: Superman and Flying with an exercise ball

To work your abs you need to do enough reps of an exercise, or variety of exercises, until your abs really burn and feel exhausted. Then repeat the set two more times. Just like strength training, you want to give your ab muscles time to recover, so work them at the most every other day. Your abs, especially your transverse, should engage before you move your arms or your legs to provide stability to the spine. So you should be working them all the time, so if you use the elliptical or stair stepper try not using your hands to force your abs to engage so your time on cardio machines will be doing double duty.

Wow . . . I had no idea I has so much to say about abs.

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Healthy Dose Link Time!!!

FitSugar — Mon, 25 Feb 2008 11:45:00 -0800

Here's a great yoga pose to work your core - About: Yoga

What's the deal with the home visits on The Biggest Loser - Elastic Waist

Talk about cross training; you need to check out Cross Fit - Mark's Daily Apple

Body checking ain't just for hockey players - The Weighting Game

Looking to work out with others? Here's tips on finding a class-y place - Fitness Fixation

Fast and easy salad with apple, pears, and cheddar - YumSugar

Not just for the ladies, breast reduction surgery on the rise for teenage boys - That's Fit

Healing from a relapse of bulimia - Back in Skinny Jeans

Take your arms from flab to fab - Vital Juice Daily

I just got back from the dentist, so I am loving this slideshow for a healthy smile - Women's Health

How and why your body changes when you start running - realbuzz

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I Don't Buy It: Excel Body Gym

FitSugar — Fri, 05 Oct 2007 15:45:00 -0700

With a name like Gadget Universe, this site might not be the most reliable source for exercise equipment. I found this machine that is just over-the-top enough to share. Called the Multi-Core-Flex Excel Body Gym, it promises that for only $69.95 "you’ll be able to get 6-pack abs while simultaneously getting a back massage."

I do believe it will give my back a general, all over kind of massage, but the claim that you can get six-pack abs from using it gives me serious pause. I'm not saying this crazy machine doesn't work your abs, but the text gives the impression that it's a quick fix - that all you need to do is "ride" this machine and voilà! Instant washboard belly.

This makes me think of Leg Magic, another stupid piece of exercise equipment. That along with Suzanne Somer's Thigh Master just makes me laugh and cringe at the same time. These machines just work to isolate certain muscle groups, but guess what? The toned muscles will just be hidden under a layer of flab.

If you're trying to lose or maintain your weight, using just these "gadgets" isn't enough. You need cardio in your routine to exercise your heart and to burn fat (so you can see your flat abs). You also need to do weight bearing exercises that challenge your muscles and stimulate them to grow.

So don't fall for this scam, ladies. There really is no easy way to work your entire body, other than to work your entire body, and unfortunately the Excel Body Gym just doesn't cut it.