sorry I have to be honest:

Body fat can NOT be spot-reduced. Period. This sort of "ab" routine is simply misleading. To burn fat, cardio exercises are the key, and muscles help burn more fat faster--but, here "muscles" refer to muscles of the whole body, not just the abs. To build long and lean muscles, stretching is also crucial. This is why a good workout program or routine has to have these components: cardio, muscle conditioning, stretching and flexibility.

And, it generally takes 48 hours for muscles to recover; in other words, our muscles need 48 hours of rest before they're conditioned again. This is why it's often suggested for people who'd like to do muscle conditioning every day to rotate between upper body for one day and lower body for the next. 

Looking at this 30-day program, I feel my low back even hurts. To build abs, we also need to work on low back muscles and glutes--this is along the same line as working on both biceps and triceps, on both hamstrings and quads, because we need to them to be strong enough to support each other. Another potential (and very likely) harmful effect of doing too many abs exercises is low back injuries, like SI joint dysfunction, sciatica, etc.

I'm not a professional. I have taken courses for certified fitness instructors (as a volunteer fitness instructor), so these are my two cents. I really hope that people don't get injuries from misleading workout programs.

Bambooseven, I admire and respect you. There is nothing personal. My apologies if you're offended.

所有跟帖： 

• 交流很重要，谢谢你的知识！读了你的回帖我很高兴，因为我每周2，4还和专业trainer训练。 -bambooseven- ♀ (40 bytes) () 06/26/2013 postreply 08:35:28

• 如果你有这方面的知识，或好的锻炼routine,不如有空教教我们。。先谢了：） -bambooseven- ♀ (30 bytes) () 06/26/2013 postreply 08:42:38

• I think there are two key points: -SU- ♀ (852 bytes) () 06/26/2013 postreply 12:32:10

• 非常谢谢你，仔细读了，也希望感兴趣的jm们读一读。时尚 -bambooseven- ♀ (135 bytes) () 06/26/2013 postreply 12:55:41

• does swimming help building muscle? Thanks -archer2011- ♀ (0 bytes) () 06/26/2013 postreply 08:51:39

• Sorry I don't swim, so I probabaly can't help. -SU- ♀ (180 bytes) () 06/26/2013 postreply 12:38:35