worked or do I give it a days break in between?
Also, is it best to do as many as you can at once or small amounts throughout the day?
This is such a great question! Within any form of exercise the rule of thumb should always be less is best and adding compound moves to your workout will give you better results.
Your body has three distinct energy systems to supply your muscles with ATP (adenosine triphosphate), which is a high-energy compound found in all cells that directly fuels muscular work.
The three energy systems are:
The ATP-CP system which is for short (10 seconds), powerful, and intense bursts of energy. This energy system fuels your body to get it moving. If you keep moving your body will need it's second energy system to kick in which is...
The Anaerobic system. This system fuels your body for a slightly longer duration (up to 2 min.) Your Anaerobic or Lactic Acid system operates without the need for oxygen, your body at this point will be using the glycogen already stored in your muscles. Using this system will create the "burn" you feel when pushing your muscles. If you continue on with your workout, your body will move into the third and final energy system...
The Aerobic system. This system will use everything you have stored in the body; carbohydrates, fat, and protein to replenish and fuel your workout. The Aerobic system needs oxygen. When you reach the point where you are breathing hard, you are now operating at an aerobic level.
The trick to an effective and superior workout is to 'confuse' your muscles; keeping them in a state where they are pulling from every energy supply source available to them to keep up with you.
When you are working at an aerobic level, your body is working hard to replenish and restore glycogen levels so that you have the fuel to continue. When you consume glucose (carbohydrates) your body converts it to glycogen and stores it throughout your body.
****Carbohydrates are the only fuel your brain will use. It does not run on protein or fat. Not consuming carbs will leave you feeling swirly and hungry.
****Simple Carbohydrates such as refined sugar in candy and processed foods supply very little long term energy because they are broken down and used quickly. The sugars in fruit are simple sugars with the difference being that they offer fiber and vitamins which will satisfy your bodies needs. Using a protein such as peanut butter with an apple will leave you feeling satisfied for longer and will give you more energy to work with than if you consumed the apple alone.
****Complex Carbohydrates, unrefined grains are the best choice because they offer the fiber your body needs as well as a sugar that offers more energy and stability.
****When you consume to much of either carbohydrate whether it be simple or a healthier complex one, your body has specific needs, when those needs are meet it will take all the excess sugars, turn them into fat cells and stick them where ever it can for future use. Your bodies goal is only to keep itself fueled. If you put to much fuel in it will save it for later, just in case. Add in excess protein and fat when you are already sufficiently fueled, that to will instantly convert into fat and put into storage.
When you are working out and you have reached an aerobic state your body will pull energy from where ever it can find it. If you are working your abs, your body might be fueling those muscles from the fat storage in your hips! Your body will create the energy it needs to keep up with your demands in the most effective way possible.
Isolating specific muscles is important work but it also needs to be combined with other movements for the best results. If you are working a particular muscle the same way over and over, it will get comfortable and gains will take longer to reach. If you work a particular muscle while demanding it to do other things as well, it will work harder and the gains will be quicker.
Overworking a muscle group provides no extra results. Your muscle gains are caused from working a muscle to fatigue, then letting it rest so that it may heal. The healing process is where your gains are created, the gains are not created during the actual workout. The healing process takes 24-48 hours. If you work a muscle group to fatigue, let it rest and then repeat, you will see the benefit of your work. The one and only muscle that offers a positive gain to working in short bursts many times a day is your heart. Providing your heart short bursts of aerobic (must reach a level of heavy breathing) energy through out the day will lead to great improvement in your cardiovascular health. All other muscles need only intense, short and effective work and rest to see improvements in muscle tone.
Finally back to our original question regarding ab work!
Your abs are one of your main powerhouse (core) muscle groups. The muscles of the abdominal wall are:
Rectus Abdominis, External Oblique Abdominal, Internal Oblique Abdominal, Transverse Abdominis, and Quadratus Lumborum! Every time you move and breathe your abs are working. Our abs are a very deep, layered muscle group.
Your body will store excess sugar in your belly area because we have natural pouches located there just for that purpose!
The absolute best way to work your abs is to combine many movements that will target its many layers.
Working aerobically targets your abs because your obliques are attached to your rib cage so when your lungs are expanding and contracting due to the aerobic state your body is in, the abs are working hard as well.
Crunches on the ball are superior because your lower back is supported, you are using your ab muscles to keep yourself stabilized on the ball and the lengthening back onto the ball after your crunch is more work for the muscles.
Any and all combo moves (front kicks, back kicks, side kicks, french press w/ squat) are working several different layers of ab muscle at once & in combination, bringing fantastic gains to the ab group.
There are many myths regarding abdominal work, the old sit up on the floor is really old school and not very beneficial to many of us due to the strain it puts on other parts of the body. Working a crunch is targeted and specific, bringing greater gains, working crunches along with other combination movements that bring all ab muscles into play, and working them to fatigue, will bring ultimate gains.
Over the next few weeks I will continue to add in intense and productive ab work. The workout we are currently using is targeting the deep core ab muscles that will form a solid base for future increases.
Tamra
