Two of the leading causes of back pain are obesity and weak abdominal muscles. In this article, we look at 4 ways to reduce body fat and develop stronger abdominal muscles. In the process, your 6 pack might be revealed!
1. Build Muscle By Dead lifting. Even when your body is at rest, it burns energy. The rate at which it burns energy is called your resting metabolism. Your resting metabolism is higher the more muscle you have. This means that you will burn more energy during the day and lose more fat, even when you’re not exercising. You need to concentrate on the bigger muscles such as the triceps in your arms, the hamstrings and quadriceps in your legs and the trapezius and lats in the back. To build more muscle, you need to use resistance-weights. If you choose to exercise at home then dumbbells are a good choice as take up very little space. Another option is to join a gym and use barbells. The exercise that uses nearly all of the body’s muscles 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 abdominal muscles. There are many exercises for the abdominal muscles. If you have any lower back pain, choose exercises with a smaller range of motion such as the crunch. Exercises with a larger range of motion, such as the sit up can put a strain on your lower back. The crunch: lying on your back, with your feet on the ground and knees pointing to the ceiling, place your hands behind your head or folded on your chest. Curl your torso forward, lifting your shoulders off the ground