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07 Aug 2007

Is 'AB' oefeninge nodig?
Hallo,
Ek gym nou al vir die afgelope 10 maande en het 'n ongelooflike 30kg verloor (ek weeg nou 73kg en is 1.76m) ek wil egter nog voor die somer hier is nog 5kg afskud.
Ek doen elke oggend 40min cardio (fiets, draf, roei of step) en dan die een oggend been oefeninge+maag en die volgende oggend arms.
Ek wil egter weet of dit enige verskil gaan maak indien ek nog 'n ekstra klas elke dag van 10min Ab oefeninge gaan bywoon (ek het nog 'n rolletjie vet om my maag)? My maagspiere is baie styf maar die rolletjie???!!!???
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Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi MM

Firstly, well done on your great achievement so far. 30 kg is magnificent, you should be very proud. Particularly because you've done it using exercise and that's always a good thing! You have managed to lose 30% of your body weight, which is quite astonishing actually! The last 5 kg will however be tough. If you look at your BMI, you are currently at 23.6, which is in the normal range. And while BMI is a slightly crude way of measuring it, it does suggest that you might not have that much more to lose. But there's no harm trying, provided we stick with exercise and healthy diet!

now, your current routine is great. 40 minutes a day, cardio, five or six days a week, great. That's just what is recommended. I actually don't think that the addition of 10 minutes of ab exercises will make a massive difference, considering that you are already doing some. A small difference yes, and so for that reason, I would suggest doing them. More than this though, just doing strength work is really important, because increasing your lean mass will make it more possible to keep the weight off. So my question would be why stop with the abs? Why not throw in 10 to 15 minutes on the gym's circuit session every second day that you go? This would be in addition to the work you do on arms and legs and abs already. The thing about the circuit is that you can do it as a really high intensity session, which means it's much like cardio, but with the lean mass effect and benefit. This will focus on arms, abs, back and legs and will help you get stronger (which decreases injury risk) and it will help you get increased muscle mass, which as I said, helps keep the weight off. But keep up the cardio, that's the key to getting rid of that little roll.

Finally, what has not come across, and what is probably the most important of all is diet. It's vital that your diet is 100% optimal, otherwise all the training in the world will have little effect. So I'd really suggest that you look at this now - I'm quite sure you have already done this, but it might be worth revisiting, now that you are so active and almost at goal weight. So I would look at this for sure.

OK, Finally, now, focus on your fitness moving forward. My worry is that having done so well, you'll now get stuck on those last 5 kg, when you should be very proud. So focus on your fitness and how you are doing in the gym, and you'll find the perfect body weight in the end!

Good luck and keep it up!
Ross
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