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It is a cool guide for muscle groups.
It is not a cool guide for bikini season, one all of the photos are people who wouldn’t wear bikinis, and two seeing those muscle groups which is the implied goal of bikini season, is not about muscle mass but body fat percentage…
Came here to say exactly that. In general, abs are a muscle group you shouldn’t bother about in your workouts.
Do more complex, full body exercises rather than training such small, specific areas. If you do dead lifts, push ups, pull ups, squats etc. your abs will be involved everywhere implicitly and grow proportionally.
Crunches, curls, shrugs, shoulder press etc. that target small muscle groups are all only relevant if you want to max out an already well-trained body.
one all of the photos are people who wouldn’t wear bikinis
I personally think they should.
Or distention. Easy on the Brussels sprouts before heading to the beach. Lol
If your fat percentage is high enough then no amount of training will give you visible abs. On the other hand; if it’s low enough you’ll get visible abs with zero training.
Let’s say it all together. Abs are made in the kitchen.
I get that diet is the most important thing for abs but, are there excercises to burn fat specifically in the abs area? I’m pretty fit and my weight is ok, or even a little below what I would want, but my abs are not visible
No.
Fat burns evenly throught your entire body. It’s pretty much impossible to focus that on any specific part.
I see, any advice on burning fat then?
Eat fewer calories.
But that makes the body not accumulate any more, but what about burning the already present excessive one?
A calorie deficit is literally the only way to burn fat. Your body won’t touch its fat deposits if it’s getting enough energy from the food you eat. Working out has a limited effect on the amount of fat you burn. It’s all about how much you eat. If visible abs are what you’re after, that means dieting so that your body fat percentage gets low enough. The reason we lift while dieting is to preserve the muscle mass. By just dieting you’re going to lose both fat and muscle.
Eating fewer calories is by far the main thing. Under your daily calorie burn. Even most sedentary people burn 1800 calories a day or so.
That can be coupled with exercise that burns calories.
That’s like 90% of it.
Fat is your body’s energy store. When you need energy, your body will consume it from your bloodstream. If there isn’t enough there, it’ll break down fat to create more.
So what consumes energy?
- Moving
- Thinking
- Being alive
The last one is what uses up the most energy and you’re already doing it.
I don’t really care about downvotes, but those of you doing so… you might want to actually look into the research behind it. I picked a couple of random links for it because there’s literally nothing special about any of it, along with an NIH article about brown fat recruitment. The science is solid. It’s not a magic bullet; it’s not a replacement for healthy eating or real exercise; it does work for raw calorie burning and for making your body system more efficient at staying warm through calorie burning long term. That’s what our bodies are made to do. It’s a great calorie balancing supplement with very little actual effort.
Shivering is a great easy way to burn calories, and increase the rate you burn calories later through beige fat recruitment.
This should NOT be used to replace healthy eating or proper exercise, but shivering burns gobs of calories to produce heat, and the brown fat (located mostly in your back around neck and shoulders, used just for producing heat from fat) recruits surrounding white fat and transforms it into beige fat (basically converts normal fat into leaky heat-generating fat) to increase the heat generation, and thus calorie burn, of subsequent shivers.
Here’s some links about it, if you are interested. It may not be actionable in the summer, but if you have a basement floor you can lay on, a tub of cold water, or access to a walk in freezer, you can get a healthy shiver going any time.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8341719/
https://www.discovermagazine.com/health/shiver-yourself-thin-can-being-cold-help-you-lose-weight
This comment is the reason why they teach us how to structure essays in school. I should not have to read this far into your comment before getting any hint of what you’re trying to say.
Couldn’t be bothered looking for Saddam, but 9/10 for effort.
From the look of this, it was most probably stolen from darebee.com. E.g. see the similar https://darebee.com/muscle-map.html
Is the vertical for variety, or does one need to do all?
It’s not really a proper guide, like, it doesn’t make sense anatomically. Upper and lower “sixpack” muscles aren’t different muscles, the squareness of them is just fascia on top holding things together. I don’t know what definition of “core” they have here, it also makes no sense. If you want to exercise, good, but find a better guide.
The objectively best workout is doing burpees until you pass out from exhaustion.
I broke a toe doing a burpee.
Do you hate yourself? Do you enjoy suffering? Do you like being sweaty and never seeing any return on investment? Have you heard people say that it can make you feel good but never experienced any evidence to prove it? Try exercise today!
