Although the weather outside may not look like it, spring is right around the corner. Spring is a great time for people to start to get out and run again, and even begin training for road races in the coming months.
I have recently gained more interest in running which seems surprising to me. Now I would never refer to myself as a seasoned distance runner that runs marathons all the time, but I did run a half marathon (21km) in September 2010 which gave me that "runner's high". I trained for the 'half' for a good portion of summer 2010 which really got me hooked, so I will probably run the 'half' again in 2011!
I have always been a pretty decent runner. As a child, my parents tell me that all I would do is run laps of our street asking them to "time me, time me". I have also played soccer my entire life which, as many of you know, is very running-intensive.
The fascination or attraction to running, as runners will tell you, is that "high" you get after a race where your hormones and endorphins are flowing, giving you a very 'feel good' response in your body. On top of that, running long distances can give an amazing sense of accomplishment when you then think back to the distance that you just conquered!
Running and swimming are great ways to measure your overall fitness as well. I am a terrible swimmer, so alas, I run. It is great to run set distances and see your times come down over time as you get faster, stronger, and fitter.
At the end of the day though, running can become very repetitive, and that is why many people can't stick with it. As with any form of exercise though, I believe that the key to staying interested is variety. I have included a list below of different ways you can train for running, as well as some tips to improve and keep things varied and interesting.
Use an Efficient Stride - Elite runners have much more efficient strides. An efficient stride is great for many reasons including reducing risk of injury, as well as reserving energy for long distance running. First of all, shorten your stride. A long stride, especially with your leading leg landing too far out in front of you creates more of a braking effect of your forward momentum. Also, keep the mindset that you have a plate roughly 2 inches above your head that you do not want to touch. In other words, you want your momentum to be moving you forward, not bouncing up and down. With those in mind, also think of quick feet. You want your foot landing on the ground, and pulling back as quick as possible to propel you forward. Your feet should be touching the ground for as short amount of time as possible!
Speed Training - Marathon runners need speed training as well, not just sprinters! Long-distance runners benefit from strengthening their legs with fast bursts of speed. Not only that, you burn more calories from sprinting as it requires more energy to accelerate and propel your body at a faster pace. Try adding some interval sprints into your longer runs. When I train, I would try and do interval sprints every so often. Try this; jog for 5 minutes at the beginning of your run as a bit of a warmup, then start your intervals. You will sprint (about 80-90% of your fastest speed) for 30 seconds, then jog for a minute. Alternate between these two time intervals until you are done your course. Intervals should not be run for too long of distances though, so I don't recommend anything over 5kms total or so.
Run Downhill - Make sure that at least some of your training is running downhill. Your legs are under more force when running down hill which allows them to better prepare for the load and stress placed on them for long-distance runs. Plus, when you go to run a road race, you will most certainly hit points where you must run downhill so you will be better prepared to handle your speed. Just don't overdo it by running down hill too fast or too often.
Build Explosive Power - Try some cross training such as plyometrics (jump training) to train your muscles on how to be explosive. This is not only a great way to strengthen your legs, but it helps train them to give you much more coordinated and efficient strides when running long distances.
Mix Things Up - Try running on different road courses around your area so you are not always running the same pattern of uphills and downhills. Challenge yourself and choose courses that have more hills to improve strength and also mix up your effort output. For example, one day you may do a flat course and run at 50% pace for an hour, the next run you may want to run a hilly course at 70% pace for half an hour.
Variety is the spice of fitness!
-Tyler Robbins B.Sc. PTS
Thursday, January 27, 2011
Friday, January 21, 2011
Plateau
"I'm eating at a large calorie deficit and exercising really hard, yet the scale isn't moving. What gives?"
Plateau, huh? When most people begin a new workout routine, especially to start a new year, many of them begin to see some pretty good advancements in their muscle strength, cardiovascular strength, and of course, dropping some weight right away from losing some body fat.
Once you start to get a few weeks into your new workout schedule, that is when you begin to plateau. Ninety-nine percent of the time, it's one of two things. If you're not dropping pounds, yet your inches are changing for the positive, odds are you are actually losing fat but also gaining muscle. That's what's balancing out the scale.
I know it's a frustrating situation, but if you've been looking in the mirror or putting on clothes, you've probably noticed that you're looking better and your clothes are fitting looser, so it's not all bad.
Another possible reason for plateauing could also be undereating, which can force your body into starvation mode.Our early ancestors (who hunted and gathered) didn't have access to grocery stores, Burger King's or McDonalds'. Because of this, people sometimes had to go for days with little or no food. Evolution would tell us that people who survived these times of famine were the people who, well, survived these times of famine so these bodily mechanisms are now programmed into our DNA. In order to do this, their bodies adapted by slowing down their metabolisms and holding onto emergency fuel supplies (aka "fat") during lean times. This is starvation mode.
Finally, I will discuss the idea of "muscle confusion". The idea behind this concept (which has been around for many years) is that you want to be continually changing your workout plan to keep things fresh and exciting. Every few weeks, you are going to want to change up your usual plan somehow. If, for a few weeks you run on the treadmill, do some bicep curls, a few pushups, etc. Shakes things up, try a stairclimber or an elliptical for your cardio. Instead of pushups, try a bench press, etc. Also, change the order in which you do things. If you used to always do a chest and back routine on a Monday, switch it up to a Friday. The idea is that you want to keep your body constantly guessing. The more variety you keep in your fitness, the more you challenge it, and the less likely your body will become accustomed to repetitive actions. The more you do something, the easier it becomes, so why not change things up?
Just like with everything though, everyone is different. Some people come out of the gate on a new exercise/diet regimen and see results fast and plateau later. Some people plateau at first, then see results after a few weeks. The key thing here is to stick with your plan even through tough times like a plateau!
Diet and fitness should become a full-time job for you for the rest of your life. Plateaus will come and go, and that is normal. But when they do hit, it takes a dedicated person to realize and understand the plateau, and then do something to change their course to continually challenge themselves.
If you attend any of my fitness classes, you will notice that I have new moves and new combinations every week. I like to keep things fresh and interesting because I hate boredom. The more I look forward to trying new things and experimenting with new fitness trends, the more likely I am to stick with it!
-Tyler Robbins
B.Sc. PTS
Plateau, huh? When most people begin a new workout routine, especially to start a new year, many of them begin to see some pretty good advancements in their muscle strength, cardiovascular strength, and of course, dropping some weight right away from losing some body fat.
Once you start to get a few weeks into your new workout schedule, that is when you begin to plateau. Ninety-nine percent of the time, it's one of two things. If you're not dropping pounds, yet your inches are changing for the positive, odds are you are actually losing fat but also gaining muscle. That's what's balancing out the scale.
I know it's a frustrating situation, but if you've been looking in the mirror or putting on clothes, you've probably noticed that you're looking better and your clothes are fitting looser, so it's not all bad.
Another possible reason for plateauing could also be undereating, which can force your body into starvation mode.Our early ancestors (who hunted and gathered) didn't have access to grocery stores, Burger King's or McDonalds'. Because of this, people sometimes had to go for days with little or no food. Evolution would tell us that people who survived these times of famine were the people who, well, survived these times of famine so these bodily mechanisms are now programmed into our DNA. In order to do this, their bodies adapted by slowing down their metabolisms and holding onto emergency fuel supplies (aka "fat") during lean times. This is starvation mode.
Finally, I will discuss the idea of "muscle confusion". The idea behind this concept (which has been around for many years) is that you want to be continually changing your workout plan to keep things fresh and exciting. Every few weeks, you are going to want to change up your usual plan somehow. If, for a few weeks you run on the treadmill, do some bicep curls, a few pushups, etc. Shakes things up, try a stairclimber or an elliptical for your cardio. Instead of pushups, try a bench press, etc. Also, change the order in which you do things. If you used to always do a chest and back routine on a Monday, switch it up to a Friday. The idea is that you want to keep your body constantly guessing. The more variety you keep in your fitness, the more you challenge it, and the less likely your body will become accustomed to repetitive actions. The more you do something, the easier it becomes, so why not change things up?
Just like with everything though, everyone is different. Some people come out of the gate on a new exercise/diet regimen and see results fast and plateau later. Some people plateau at first, then see results after a few weeks. The key thing here is to stick with your plan even through tough times like a plateau!
Diet and fitness should become a full-time job for you for the rest of your life. Plateaus will come and go, and that is normal. But when they do hit, it takes a dedicated person to realize and understand the plateau, and then do something to change their course to continually challenge themselves.
If you attend any of my fitness classes, you will notice that I have new moves and new combinations every week. I like to keep things fresh and interesting because I hate boredom. The more I look forward to trying new things and experimenting with new fitness trends, the more likely I am to stick with it!
-Tyler Robbins
B.Sc. PTS
Friday, January 14, 2011
"Should I just work through the pain if I'm injured?"
"Should I just work through the pain if I'm injured?"
This is the time of year when many of us have made New Year's resolutions to make this your fittest year yet! Unfortunately, this may also become dangerous in the way of an injury. Often times, people feel as though missing some workouts to heal an injury will just make their road to success take that much longer. Here are my thoughts on this:
Sometimes it is difficult to differentiate between a muscle pain that is from exercising, or a pain from an injury. When in doubt, you are better off to err on the side of caution. If you have a sore bicep and wish to still go for a run on the treadmill, you are probably ok as running shouldn't really exacerbate the injury. You are far better off to give an injury several days to rest before getting back to full-blown exercising than to injure yourself longer, or permanently.
When you do in fact begin to get back to full exercise, make sure to warm-up your previously injured body part more than usual and to stretch it out post-exercise, and always remember to ice to reduce swelling. Absolutely 100% of the time, if your pain persists for more than a few days, you should see a doctor and potentially a physiotherapist.
Getting back to the idea that a few days rest may 'derail' any progress should be looked at. Many people go through these cycles of months or even years of inactivity, and then once they get back onto a workout plan, they feel that their 8 or 10 week program is their time to get back into shape. That is when an injury may make them feel depressed or frustrated because they are only now losing their opportunity to get healthy. These are the same people that seem to forget that they neglected their bodies and the health for weeks, months, or years at a time, so staying inactive for a few more days to rest an injury really should not be anything different.
Ideally, if you overhaul your lifestyle and vow to become a healthier person, eating well and exercising regularly, taking a few days off for rest and recovery will not even matter in the larger picture. I used to be the same way, trying to accomplish so much within a short period of time, feeling that I am missing out or compromising my results if I missed even one workout. I quickly began to realize that if I exercised consistently for 5 or 6 days a week, every week of every year, then getting a cold or flu, or having a sore shoulder that sidelines me for a week or two seems so minuscule.
Just some food for thought!
-Tyler Robbins B.Sc. PTS
This is the time of year when many of us have made New Year's resolutions to make this your fittest year yet! Unfortunately, this may also become dangerous in the way of an injury. Often times, people feel as though missing some workouts to heal an injury will just make their road to success take that much longer. Here are my thoughts on this:
Sometimes it is difficult to differentiate between a muscle pain that is from exercising, or a pain from an injury. When in doubt, you are better off to err on the side of caution. If you have a sore bicep and wish to still go for a run on the treadmill, you are probably ok as running shouldn't really exacerbate the injury. You are far better off to give an injury several days to rest before getting back to full-blown exercising than to injure yourself longer, or permanently.
When you do in fact begin to get back to full exercise, make sure to warm-up your previously injured body part more than usual and to stretch it out post-exercise, and always remember to ice to reduce swelling. Absolutely 100% of the time, if your pain persists for more than a few days, you should see a doctor and potentially a physiotherapist.
Getting back to the idea that a few days rest may 'derail' any progress should be looked at. Many people go through these cycles of months or even years of inactivity, and then once they get back onto a workout plan, they feel that their 8 or 10 week program is their time to get back into shape. That is when an injury may make them feel depressed or frustrated because they are only now losing their opportunity to get healthy. These are the same people that seem to forget that they neglected their bodies and the health for weeks, months, or years at a time, so staying inactive for a few more days to rest an injury really should not be anything different.
Ideally, if you overhaul your lifestyle and vow to become a healthier person, eating well and exercising regularly, taking a few days off for rest and recovery will not even matter in the larger picture. I used to be the same way, trying to accomplish so much within a short period of time, feeling that I am missing out or compromising my results if I missed even one workout. I quickly began to realize that if I exercised consistently for 5 or 6 days a week, every week of every year, then getting a cold or flu, or having a sore shoulder that sidelines me for a week or two seems so minuscule.
Just some food for thought!
-Tyler Robbins B.Sc. PTS
Thursday, December 23, 2010
Staying Sensible Over the Holidays
Well, this is the time of year that we all enjoy indulging a bit. That is fine, that is what makes us human. Hopefully you have worked hard for most of the year keeping your diet relatively clean and exercising regularly, so why not go a little overboard for the holidays and celebrate! The problem that some of us run into, is that we may completely throw our inhibitions out the window at this time of year and can erase much of the progress we have made throughout the year.
Below are a few tips and ideas on how stay sensible.
1) Eat before you go - Many of us will be attending holiday parties and family get-togethers where there will be plenty to consume. Drinks and snacks, not to mention large meals are a staple at this time of year. There is a tip, that you should never go grocery shopping on an empty stomach, you should also never attend a holiday event on an empty stomach. Try having a healthy snack and few glasses of water right before you go to try and fill your belly. I recommend some vegetables because they are high in fibre and will give you that 'full' feeling. Protein and some healthy fat also goes a long way to keeping you feeling 'full'. Have some yogurt or a handful of unsalted almonds or peanuts to hold you over longer. Going to a party feeling ravenous will end up causing you to go crazy on the junk food.
2) Aim for veggie platter - If you feel like grabbing some food when you arrive, head straight for the veggie platter. This is for a couple of reasons; one, this way you will start to fill up on healthy foods high in fibre first. Also, they are high in water content and low in calories so you can fill up your stomach with little calorie hit, so that when you are grabbing some cheese balls, you won't be eating as many.
3) Protein - Aim for snacks that are higher in protein but low in carbs. Try and avoid starchy snacks that are drizzled with sauce, instead aim for the turkey slices or cold meat platter. Just not too many because cold meats tend to be pretty high in salt.
4) All calories add up - People tend to forget that alcohol counts towards your calories as well. For example, an average bottle of beer has around 150 calories. So if you are having a drink or two, you may want to stay away from the foods, and vice versa. If you plan on having a few snacks and a drink, remember to cut back on both or they can really add up!
5 ) Be a chatty Patty - The more time you are socializing, the less time you are probably going to be snacking. Try and mingle and catch up with people that you may not have seen all year so that you are talking as much as possible. This works for your dinner as well. Talk and enjoy the company during dinner and take your time eating. Savor the foods you are eating and enjoy every bite. You will start to fill full sooner and not need to unbuckle your belt.
6) Plate size - At your meal, if you have a choice, choose a smaller plate. Studies have shown that people consume less if they have less room on their plate to put their food. Not everyone has that choice though, so another option would be to, *GASP* put less food on your plate. You can still enjoy all of your holiday favorites, just try them in small quantities instead.
7) Get back on the horse - There is nothing better than following a cheat day up with a really good workout and diet day. Everyone gets those post-holiday blues where the holidays are over and all you are left with is a credit card bill and a larger waistline. Get your feel good hormones flowing by doing a workout on Boxing day or the day after, then continue that trend for the days following. Many of us have some time off over the holidays, there should be no reason why you can't fit a workout in!
This is the time of year that we all cheat, so don't beat yourself up too badly about it. Just don't let things get out of hand. I will leave you with some parting stats on how much exercise it would take to burn off the following indulgences:
Below are a few tips and ideas on how stay sensible.
1) Eat before you go - Many of us will be attending holiday parties and family get-togethers where there will be plenty to consume. Drinks and snacks, not to mention large meals are a staple at this time of year. There is a tip, that you should never go grocery shopping on an empty stomach, you should also never attend a holiday event on an empty stomach. Try having a healthy snack and few glasses of water right before you go to try and fill your belly. I recommend some vegetables because they are high in fibre and will give you that 'full' feeling. Protein and some healthy fat also goes a long way to keeping you feeling 'full'. Have some yogurt or a handful of unsalted almonds or peanuts to hold you over longer. Going to a party feeling ravenous will end up causing you to go crazy on the junk food.
2) Aim for veggie platter - If you feel like grabbing some food when you arrive, head straight for the veggie platter. This is for a couple of reasons; one, this way you will start to fill up on healthy foods high in fibre first. Also, they are high in water content and low in calories so you can fill up your stomach with little calorie hit, so that when you are grabbing some cheese balls, you won't be eating as many.
3) Protein - Aim for snacks that are higher in protein but low in carbs. Try and avoid starchy snacks that are drizzled with sauce, instead aim for the turkey slices or cold meat platter. Just not too many because cold meats tend to be pretty high in salt.
4) All calories add up - People tend to forget that alcohol counts towards your calories as well. For example, an average bottle of beer has around 150 calories. So if you are having a drink or two, you may want to stay away from the foods, and vice versa. If you plan on having a few snacks and a drink, remember to cut back on both or they can really add up!
5 ) Be a chatty Patty - The more time you are socializing, the less time you are probably going to be snacking. Try and mingle and catch up with people that you may not have seen all year so that you are talking as much as possible. This works for your dinner as well. Talk and enjoy the company during dinner and take your time eating. Savor the foods you are eating and enjoy every bite. You will start to fill full sooner and not need to unbuckle your belt.
6) Plate size - At your meal, if you have a choice, choose a smaller plate. Studies have shown that people consume less if they have less room on their plate to put their food. Not everyone has that choice though, so another option would be to, *GASP* put less food on your plate. You can still enjoy all of your holiday favorites, just try them in small quantities instead.
7) Get back on the horse - There is nothing better than following a cheat day up with a really good workout and diet day. Everyone gets those post-holiday blues where the holidays are over and all you are left with is a credit card bill and a larger waistline. Get your feel good hormones flowing by doing a workout on Boxing day or the day after, then continue that trend for the days following. Many of us have some time off over the holidays, there should be no reason why you can't fit a workout in!
This is the time of year that we all cheat, so don't beat yourself up too badly about it. Just don't let things get out of hand. I will leave you with some parting stats on how much exercise it would take to burn off the following indulgences:
2,100 jumping jacks: This exercise will sweat off the calories in 1 cup of egg nog
280 pushups: Sheds the calories in one glass of wine
1 hour, 30 minutes of calisthenics: Burns off a serving of nuts
2 hours of moderate walking: Eradicates one slice of pecan pie
13 minutes of jumprope: This activity will make that shot you took last night a distant memory
280 pushups: Sheds the calories in one glass of wine
1 hour, 30 minutes of calisthenics: Burns off a serving of nuts
2 hours of moderate walking: Eradicates one slice of pecan pie
13 minutes of jumprope: This activity will make that shot you took last night a distant memory
-Tyler Robbins B.Sc. PTS
Thursday, December 16, 2010
Mind-Muscle Connection
A slimmer, more fit body might be the reason you join a gym, but your best gains may depend on mental strength. Brazilian researchers have found that participants in a study were able to train harder and more effectively with the help of a fitness professional such as a personal trainer. A personal trainer is able to give the support and motivation needed to help a person push through those last few reps.
The psychological reinforcement that new participants received from their trainers helped them lift more weight than those who worked out on their own. We all know that the human brain is a powerful tool, but not many of us realize just how much our thoughts affect what goes on in the rest of our bodies.
This is also a two-way street. The more motivation and support your mind receives to work hard, chances are, the better your workout is going to be. Then, your muscles work hard during either a cardio, resistance or circuit routine, and signal the brain to release those "feel good" endorphins and hormones into your blood system that give you that tremendous feeling at the end of a workout, also referred to as "runner's high".
For years, doctors and researchers have thought that it was impossible for the human brain to grow new brain cells or to make or repair connections within the central nervous system. New studies are now being conducted where studies are showing an increase in brain activity in participants who exercised regularly, and even combating mental illnesses such as dementia.
You can read more about exercise and its positive effects on dementia here
To give personal training a shot, don't be afraid of attending my Tuesday evening class at the Orangeville Women's Health club from 6:30-7:15pm weekly. I also have an advanced athletic bootcamp workshop beginning in January 2011 that will run for 6 weeks. Information for both can be attained in person at the Club, or on the OWHC Facebook page.
Tyler Robbins B.Sc. PTS
To give personal training a shot, don't be afraid of attending my Tuesday evening class at the Orangeville Women's Health club from 6:30-7:15pm weekly. I also have an advanced athletic bootcamp workshop beginning in January 2011 that will run for 6 weeks. Information for both can be attained in person at the Club, or on the OWHC Facebook page.
Tyler Robbins B.Sc. PTS
Thursday, December 9, 2010
Motivation to Exercise
Many people need that extra push to exercise. Especially at this time of year when things start to become very busy and hectic. I have listed some motivation tips below on how to keep yourself motivated no matter what time of the year!
1) If you think you’re too busy to exercise, try this little trick. Most people try to jump into an exercise regimen full-force and quickly become overwhelmed. Don’t start out by thinking, “I am going to exercise 4 days a week, an hour each time” right out of the gate, baby steps is the key here. Make one day of the week your absolute no-excuses day. Lets say, you make that day Tuesday. No matter how busy you are, get a workout done on Tuesday, even if you only do 10 minutes on the treadmill. At the end of the day, ask yourself if you were any less productive than usual. Chances are, your answer will probably be no, and your favourite excuse will be gone! You can then build on your momentum and make yourself accountable to more days or time of “no-excuses” exercise. I highly recommend either a personal trainer in a 1 on 1 situation or in a class. Trainers are great at maximizing the efficiency of the time you have.
2) Make a wager with someone either you work with or a family member that you do not get along with all the time. You don't want to wager with someone that you don't mind losing to, someone who will create that drive and determination in you to work harder. Make a bet to see who can come out of the holiday season with the most weight lost. With all of those extra indulgences around at this time of year, you will be less likely to eat too much of something you know you shouldn't. If you do treat yourself, you know that you have to hit to gym to work those extra calories off!
3) Make a deal with your family. The rule: You get 1 hour to yourself every day, provided that you use it for exercise. So there's no pressure to do household chores, play marathon games of Monopoly, or do the cooking, dishes, laundry or anything else you may use as an excuse as to why you are too busy. Since it's for your health, it's a deal they can't refuse. And that will allow you to exercise guilt-free while acting as a role model for your children.
3) Make a deal with your family. The rule: You get 1 hour to yourself every day, provided that you use it for exercise. So there's no pressure to do household chores, play marathon games of Monopoly, or do the cooking, dishes, laundry or anything else you may use as an excuse as to why you are too busy. Since it's for your health, it's a deal they can't refuse. And that will allow you to exercise guilt-free while acting as a role model for your children.
4) Plan a vacation for the New Year. I know this one will seem a bit more far-fetched, but it helps. If you are planning on going to a sunny destination, try and plan it for the New Year, most specifically right after the holidays. You know you are going to be strolling around in a bathing suit soon so you will be more conscious about what you put in your mouth as well as not missing your workouts.
To summarize everything here, just remember that something is always better than nothing. If you only have 10 or 15 minutes to exercise, that is fine. That short amount of time getting your heart rate up and getting a bit of a sweat going is still better than sitting around doing nothing. Also, having a little treat here and there is not going to kill you. We are all human, and to be human is to indulge from time to time. This is a great time of year to get together with friends and family to enjoy some food and drink. Just keep in mind that you have worked hard through the year to stay fit and healthy, no point throwing that away with a few weeks of bad choices!
Thursday, December 2, 2010
Flat, Toned, Defined, Abs!
"I want a flatter stomach and more defined abs. I try and work my abs every single day but I can’t seem to get my abs to show, what gives?"
On the same topic as this week's column in the Orangeville Citizen, I will detail below the contributing factors to having a sculpted, toned, "6-pack" that so many of us strive towards. What many people don't know, is that this will take effort in many different aspects such as diet, resistance training, and cardiovascular training.
There is a saying in the fitness industry, “Abs are made in the kitchen.” The truth is, most of us already have a “six-pack” but it may just be hidden under some unwanted body fat. Diet is a very large contributing factor here. Eating a diet high in fruits and vegetables, healthy fats, and lean proteins can go a long way to helping the cause.
Most people feel that eating "fat" makes you fat, when in fact, there are many different causes that cause body fat, and health fats are actually healthy for you, and needed for your body to function properly. Speaking with your doctor, a nutritional adviser, a dietitian, etc. can help you structure a diet guide that fits your needs.
Overall though, we can all benefit from some simple diet tips. The more vegetables you consume, the more full your belly will feel from the water content and fiber found in your veggies. A diet high in protein helps balance blood sugars, rebuild body tissues (muscle) as well as keeping you feeling "full" longer. Whole grain carbohydrates supply your body with needed energy. Also, try and cut out "junk" whenever possible such as foods high in salt (your body retains more water), sugary foods and drinks (pop, including diet), and any other "empty calories".
Many people feel as though to get good abs, you must work your abs. Well, that is only partly true. It is impossible to spot-reduce fat so you can do crunches until you are blue in the face, but if you do not also have a balanced exercise program that also includes some cardiovascular activity and resistance training, your abs will never begin to show.
We all see those commercials on tv that promise a "slim, sexy tummy" by just 10 minutes a day rocking in an ab chair. Now I am not saying that those things don't work your core, because they might. But that, and that alone will not make you "slim and sexy".
Your body must burn calories in order to shed excess body fat. In order to burn calories, you must follow a program that combines both cardiovascular training and resistance training. Women should not neglect resistance training, as a properly structured resistance routine can actually burn more calories than a cardio routine, not to mention keep your metabolism firing for up to 24 hours after the workout is completed.
Lastly, and I cannot stress this enough. Your abdominal muscles are physiologically like any other muscle in your body. They need sufficient rest time after you work them so doing abs to exhaustion every day of the week is not benefitting you in any way, 2-3 days a week is sufficient.
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