Two of the main reasons people experience of back pain are obesity and weak abs or abdominal muscles. In this article, we look at 4 ways to develop stronger abdominal muscles and reduce body fat and -so you might just get your six-pack!
1.Dead lift to Build Muscle. Your resting metabolism (the rate at which your body burns energy when you are at rest) is higher if you have more muscle. So you will burn more energy throughout the day and lose more fat. Work on building the bigger muscles like the triceps in your arms, the hamstrings and quadriceps in your legs and the trapezius and latisimus dorsi in the back. In order to build muscle, you have to use resistance-weights. If you choose to exercise at home then use dumbbells-they take up very little cupboard space. Another option is to join a gym and use barbells. The exercise that uses more muscles than any other is the dead lift. Start with light weights and always be sure to use good posture-never bend your back.
2.Maintain a caloric deficit. In simple language, eat slightly less than you need to. Look at the daily energy (calorie) needs of moderately active people: A 30 year old woman, weighing 70kg/154 pounds needs 2300 calories and only 2200 calories per day by the time shes 40. A 30 year old man, weighing 70kg/154 pounds needs 2600 calories per day and 2500 c per day when hes 40. Work out roughly how much energy your meals contain-there are many calorie calculators on the Internet. Eat 250-500 calories per day less than you need to lose fat safely and gradually.
3. Use interval training during cardiovascular exercise. Swimming is a great low impact exercise. Light walking is a good choice if you’re unfit. As your fitness improves, you need to use interval training. Simply, this means alternating between exercising at a fast pace for a few minutes and a slower pace for a few minutes. So, using a 20 minute swimming session on a : 5 minutes slow pace, 5 minutes swimming fast,5 minutes medium pace, 3 minutes fast pace, 2 minutes cool down.
4. Strengthen the abs. There are many exercises for abdominals. At first, choose ones with smaller range of motion like the crunch. Exercises with larger range of motion, like the sit up can put strain on the lower back. Lie on your back, with your feet on the ground, knees pointing to the ceiling. Keep your hands by your ears or folded across your chest. Lift your shoulders off the ground as you curl your torso and feel your abs crunch.
Build your Back,Beat the Pain is a step by step plan to strengthen your back and abdominal muscles and beat back pain.