Ab work and fat loss

[Lost Dog]

I'm curious how different types of ab work effect a fat loss routine.

I do a little of the static hold type ab work (plank, etc.), but I don't like it.

I prefer the faster, more dynamic stuff. Medicine ball throwdowns, leg raises, barbell rollouts, etc.

Not that I don't think the static stuff is good stuff, but it seems like the dynamic stuff effects more muscle, and burns more calories, to boot.

[Lou Schuler]

Dog, I'm sure you're right about caloric expenditure. Dynamic, total-body movements are always going to burn more calories than static exercises. And, since the abs have a small amount of muscle mass, crunches and other exercises directly targeting them aren't going to burn a lot of calories.

You just have to weigh the benefits of each type of exercise. If you're pretty good at the static holds, and find them unchallenging as well as boring, then you probably aren't getting a lot of benefit from them.

I've seen guys who couldn't hold a plank for 10 seconds, and those are the ones who are going to get the real benefit. If you can hold a position for 60 seconds, or even 30 in the more difficult variations, it's hard to see how continuing to train those exercises will give you anything you need and don't already have.

[Chris Correia]

Lou: I've seen some tests/guidelines that call for higher timeframes for those holds in order to be considered strong enough in them. I think somewhere I read Bill H. (golf conditioning stuff, probably) note 2 minutes on the front plank as the time to shoot for, and perhaps longer on other core holds as well.

[Lou Schuler]

I've never gone longer than 60 seconds, but I won't disagree with Bill.

[Bill Hartman]

I use a modified Biering-Sorenson back extension test in my assessments, so the static equivalent with the spine/pelvis in neutral is the plank. Each is tested for up to 2 minutes.

If a client can't achieve the 2 minutes, all external loads are limited to <20% body weight until they pass. It helps identify potential lower back issues and assures me that a client will be able to maintain neutral spinal alignment as loads progress.

Once they achieve this level, I will use more intensive core exercises, but I will occasionally return to extended static holds.

The boredom associated with such training is incentive enough to achieve the testing level and move on. [img]smile.gif[/img]

Bill

[Chris Correia]

What do you know; Bill always pops in just when needed. Kind of like Superman. Care to let us see what you're wearing under those clothes, Bill?

[Lost Dog]

Okay, Bill! I don't know what this Beiring-Sorenson gibberish is. My anatomy chart doesn't even list those muscles! Anyway, I was able to do a few things for two minutes... That doesn't sound right...

So, last night, I did the ol' plank for two minutes, moved to the side plank, two minutes on each side.

I could have gone longer on each. On the side planks, it was my arms that were giving out. I didn't think to rest at all between the various planks...

Could you explain your test? I'd like to try it out the next time I've got two minutes to spare.

[Lost Dog]

I did a fun one yesterday. Something from an article by Alwyn from a while back, although I can't remember the exact name. Something like wide grip overhead siff lunge...

wide grip overhead siff lunge
Hold a barbell overhead with a wide grip
Keep your elbows locked
Do lunges on your tip toes

The challenge is that it's tough on all sorts of places. It's hard just staying upright and keeping that barbell overhead with locked elbows. I think my obliques are the worst off from these (a bit sore, today).

[kmfisher]

Here's a core question: For some reason, I look like I have a distended gut. I'm pretty skinny, but sometimes my stomach bulges out when standing naturally. It is predominantly my upper ab area. It looks like I have a beer gut. Like I have a small distended gut. If I flex, it all goes nice and flat (lower abs go out, upper abs go in).

Here's the kicker for me: I add core work in to correct this, and from what I understand it could be a weak transversus abdominus. Yet, I can do planks easily for 2 minutes, I can hold vacuums forever. I just don't understand how to get my abs to stop doing this.

Any suggestions and possible explanations to this? It bugs me like crazy. Thanks.

[Lou Schuler]

Just to follow up on what Bill said about being able to hold a plank for two minutes:

I tried it before my workout yesterday.

Two bits of advice:

1. Bring a book to read. You can't believe how slowly the clock moves when you're trying to hold a plank for 120 seconds. (I don't know how you'd turn the pages, but still, you'd have something to look at besides the clock.)

2. Use an extra pad for your elbows. I thought one pad would be enough on a wooden floor in an aerobics studio. I really wish I'd used two.

I managed it, but like Bill says, the boredom is enough to make you want to pass the test and move on.

[Lost Dog]

Lou,

That's why God put carpet in front of TVs.

[galya]

LOL

[gregl515]

God, I hate planks. But, as Lou says I'm the person who will benefit most from them. Damn it CB and Lou!