busy-womens-fat-loss
Common wisdom is that busy women's abs are a myth. But nothing could be further from the truth. Learn to exercise efficiently and eat healthily and even busy women can have ripped abs to admire. The even better news is that the work needed to develop those abs will help a busy woman stay busy!
Developing a busy woman's abs requires an efficient work out, these tips should help:
' Focus most of your time on resistance training rather than cardio work
' For the cardio work do wind sprints or interval training
' When weight training do multi joint exercises as much as possible
' Use free weights instead of gym machines
' Keep workouts short but intense - a hard 30-60 minute work out is the most effective
' Train every other day to maximise work and recovery
' Work abs specifically at the end of the work out
' Do ab specific training for no more than 5-7 minutes
' Ab specific resistance exercises should focus on providing as much of a challenge to the muscles as possible as opposed to something like crunches which has little resistance.
' The nest abs exercise for a busy woman is the Abdominal Vacuum. Pull your belly button in as far as you can and then hold it for 10-20 seconds, Repeat this for several holds. This is a great exercise as you can do it anywhere!
Following these tips will result in a tight and toned body. But to get the ripped and lean look then it is also necessary to reduce body fat. Women have a slight advantage here; they need to reduce their body fat to below 16-19% to give the ripped appearance. Measuring this body fat percentage can be accomplished in a number of ways, but the way I recommend for a busy woman is the bioelectrical impedance method. Simply put get a set of bathroom scales that also measure body fat percentage - they cost about the same as any other bathroom scales and can be found in the same stores that carry regular bathroom scales.
Once you have determined how much fat you need to lose these diet tips should help:
' Eat 5-6 small meals each day instead of 2-3 large meals.
' Plan your meals a week in advance and shop for them on a full stomach.
' Eat a portion of lean protein at each meal
' Eat as many un processed, natural organic foods as possible
' Focus on foods that are low on the Glycemic index
' Do not follow crash diets or fad diets, stick to a healthy long term diet.
' Aim to lose 1-2 pounds per week (as you are also going to be gaining muscle this will represent a fat loss exceeding 2-3 pounds per week)
' Avoid trans fats and high fructose corn syrup and alcohol.
I hope that you can see a busy women's abs aren't a myth, they are a product of doing things right! Put these tips into action and even someone who has no time can get great abs.
