Slim abs are sexy and good-looking. Regardless of men or women, abdominal muscles are a symbol of a good figure and are also the goal pursued by many people. This is understandable, but unfortunately many people may never develop abdominal muscles with the way they exercise.
Why? Because too many people’s training is too limited to abdominal muscles.
A netizen said: "I do XXX sit-ups every day, but why do I still have no abdominal muscles?" Someone forwarded a set of P90X's fitness videos. , a lot of people’s comments are “I only do the abs rippers inside.”
Recommend a four-minute family quick fitness series.
Abs
Pictures, animations, and videos on the Internet, as long as they are related to abdominal muscles, will be circulated like crazy. Recent pictures and animations of planks have been circulated on Weibo like sex movies. Someone started competing to see who could do the most Plank poses and for the longest time.
Animation tutorial ~ 8 abdominal muscle training methods: //www .jianshen8.com/jirou/yaofubu/3923.html
Unfortunately, abdominal muscle exercises such as sit-ups and planks can enhance core strength, but when it comes to building abdominal muscles, they are basically useless, even if you hold them for an hour. Why?
First of all, most people have abdominal muscles, but the abdominal muscles are covered by fat and cannot be seen. Don’t believe it? Tighten your abdominal muscles and try pinching the fat covering your abdominal muscles? So the fastest and most effective way to build abdominal muscles is to lose fat. There is less fat covering the abdominal muscles, and the abdominal muscles are naturally revealed.
The essence of fat is the body's excess energy reserves, so if you want to lose fat, you must consume the excess energy. Plank support does little work. Even if your abdominal muscles are sore from training, the energy consumption is very little. Abdominal muscle exercises such as planks and sit-ups consume too little energy, so the fat loss effect is extremely poor.
Some people will say: "The more you practice, the abdominal muscles will grow, right?" Yes, through exercise, the abdominal muscles may become a little bigger. However, abdominal muscles are endurance muscles and contain more type I muscle fibers (red muscles), so their hypertrophy and proliferation potential is very small. This is one of the reasons why we rarely see anyone with abdominal muscles as big and bulging as biceps or quads. It is true that some people have more obvious abdominal muscles than others, but this is mainly related to body fat ratio. The lower your body fat is, the more obvious your abdominal muscles will be. Basically it can be said that abdominal muscles are not developed by training, they are "exposed".
How to effectively remove abdominal fat and "expose" abdominal muscles? The answer is: full-body exercise + diet adjustment
Exercise
Full-body exercise, especially high-intensity full-body exercise, consumes a lot of energy and has a good fat loss effect. Regarding exercise methods, running,Swimming, etc. are all good whole-body exercises. You can also do aerobics at home. Pump it Up (moderate intensity), Insanity (high intensity) and other aerobics can be done at home without equipment. There are many free videos on the Internet, you can search for them.
My own four-minute home fitness series is high-intensity, including: bodyweight squats, jump jumps, abs, chest and back, buttocks, etc. Each set of movements only takes four minutes. You can choose two or three movements to do in series. You can get a good exercise effect in ten minutes. It is suitable for people who have a certain sports foundation and don't have much time to go to the gym.
It takes about 3,500 calories to lose one pound (about 0.9 pounds) of fat. For a person weighing 150 pounds (about 135 pounds), walking at a speed of 7.2 kilometers per hour for one hour will consume about 500 calories. Walking like this for seven days can probably help you lose about a pound of fat.
Doing Plank in a standard posture consumes about 211 calories for one hour, which is much less than running (about 544 calories). Therefore, even if someone can do Plank for an hour every day, it will take about 20 days to lose one pound of fat. Moreover, most people can only plan for a few minutes. Who can do it for an hour? So it’s no surprise that relying on Plank alone to train your abs has little effect.
Diet
About dietary adjustments, what to eat? How much to eat? How to eat? I have already explained it very clearly in the video - Principles of Healthy Eating for Changing Body Shape (http://t.cn/zYr6Nzh), so I won’t repeat it here. I just want to say one thing: Many people think that if they exercise, they don’t need to control their diet. Some people even eat whatever they want because they exercise. However, many people overestimate the energy consumed by exercise and underestimate the calories consumed by food. As a result, body fat increases instead of decreasing. A combination of exercise and diet modification can achieve long-term and effective fat loss results. A good body shape, three points of training, seven points of eating, is by no means empty talk.
Actually, the principle of fat loss is very simple. Many people know that if you consume more than you consume, you will lose it. However, simple does not mean easy. Simple does not mean easy. For many people, running for tens of minutes is much more painful than doing sit-ups or Plank for a few minutes, so they want to take shortcuts and only exercise their abdominal muscles.And ignore the whole body exercise. However, there are scientific methods to change your body shape, but there are few shortcuts. As the saying goes, haste makes waste. 
I emphasize the importance of whole-body exercise for alkali lipids , does not mean not to do abdominal muscle exercises. Sit-ups or Planks are great for strengthening core strength and maintaining posture. But we must be clear: the main purpose of abdominal muscle exercise is to enhance core strength; to develop abdominal muscles, or "expose" the abdominal muscles, fat loss through full-body exercise combined with dietary adjustments is the key.