Sie machen keine Erwähnung von Ihrer Aktivität. Dies ist ein wichtiger Faktor in die Fettverbrennung. Es hat weniger Volumen, aber für mich fügt hinzu, dass der Vorteil des Hinzufügens von mehr Hilfe zu Aufzügen ohne übertraining. Ich bin nicht tun es jetzt, aber mein Vergleich war mit anderen "starter" - Programme und nicht alle Programme im Allgemeinen. Vielen Dank, ich habe das Gewicht, das ich will get to. Ich habe beschlossen zu gehen auf 50% protein, 40% carbs und 10% fat auf high-carb-Tage und 50% protein, 35% Kohlenhydrate und 15% Fett bei low-carb Tagen. @JohnP ok... und wenn wir Total vergessen Rücken für eine Weile? Hat jemand wissen, jede übung konzentriert sich direkt auf "crawl-gegenüber" Muskelgruppen?

Dr. Stuart McGill schlägt vor, jeder sollte in der Lage sein zu halten die Planke position für zwei Minuten.

Sobald Sie sind komfortabel mit diesem, ich variieren meine routine mit

  • erhöhte Planken
  • single leg Planken
  • gymnastikball Planken
  • Seite Planken,
  • erhöhte seitliche Bretter
  • Bretter mit Füße an der Wand
  • Planken mit den Füßen auf Wand heben Sie ein Bein zur Brust alternativ (ich finde diese sehr hart im nehmen).
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