- 300 crunches - what is it about?
- 300 sit-ups - effects of the program
- 300 crunches - watch out for the spine!
- 300 sit-ups - comparison with other exercises for a flat stomach
- 300 crunches - is it worth starting the program?
The effect of the 300 sit-ups program is to be a flat, firm and muscular stomach. How much truth is there in that? By following the 300 sit-ups program, you will definitely strengthen your abs, but you will not burn calories or get an impressive six-pack. However, it is very likely that you will strain your neck and develop back pain. Check the effects of the 300 sit-ups program and see how it compares to other flat stomach workouts, incl. A6W and fat burning.
The 300 sit-ups programis advertised as a training that gives versatile effects: it is supposed to slim the abdomen and reduce the abdomen, strengthen the muscles around the waist, and also help in obtaining the desired six-pack. The purported advantages of the program are so many that people who want to lose weight often obscure the potential harm that can be caused by using it. And there can be a lot of these, especially when the goal of doing 300 sit-ups is set by a person who has very weak muscles and starts completely from scratch.
Checkis it worth joining the program of 300 sit-ups and what effects you can count on .
300 crunches - what is it about?
The program of 300 sit-ups is about doing a certain number of sit-ups every day for about 20 weeks. 6 days a week is dedicated to training, and on the last, seventh day, we check our progress. Then you have to make as many shortcuts as possible. If we performed more sit-ups during the test than at the end of the previous cycle - we can move on to the next stage of the program. The ultimate goal is to get 300 sit-ups in one day.
300 sit-ups - effects of the program
The 300 sit-ups program is assumed to be:
- burn fat on your stomach;
- firm your belly;
- strengthen the abdominal muscles;
- carve your abdominal muscles.
Each of these points is worth looking at separately.
Does the 300 sit-ups program make you slimmer?
NO. By performing up to 200 sit-ups every day, you will burn the minimum amount of calories. You will get the slimming effect if you follow a proper diet and exercise aerobics. This is because fat burning only takes place when your daily caloric balance is negative, so the body is forced to draw energy from the stored fat stores. An additionalThe stimulus that accelerates weight loss is cardio training, which stimulates the metabolism and additionally intensifies the consumption of energy from fats.
However, it must last at least half an hour a day, and while it is being performed, the heart rate should fluctuate in the range of 60-70% of the maximum heart rate (HRmax).
Does the program of 300 sit-ups firms the stomach?
Crunches, just like other exercises based on muscle contraction, increase the production of collagen, thus firming and elasticizing the skin. By using the 300 sit-ups program, you will get rid of the shaking "jelly", but the effect will not be as good as if you regularly exercise on different parts of the abdominal muscles, including the transverse muscles. They are the most responsible for the appearance of the waist area, making the abdomen tight and flat. To strengthen them, more variants of short-circuits should be introduced into the training.
Does the 300 sit-ups program strengthen your abdominal muscles?
Straight crunches, on which the 300 sit-up program is based, significantly strengthen the rectal abdominal muscles. But this is only one of the three muscle parts in this area - they are also oblique and transverse. These won't get any stronger with the usual tensions. For the abdomen to really become strong and tough, all the muscles must be put to work. Only comprehensive exercises that activate slants, transverse, straight and deep muscles can achieve such an effect.
Check out: 6 simple habits to help you lose belly weight
Does the 300 Sit Ups program help you get a six pack?
Exercising according to the program of 300 sit-ups, unfortunately, you will not get a six-pack. The muscles will scratch a little, but a variety of exercises are needed to carve a real radiator on your stomach. Besides, if you are struggling with the tire, you first need to burn off the fat that covers the muscles. Only then can you start with the sculpture.
- Exercises for a radiator - exercises for abdominal muscles hard as steel
- A flat stomach in a week - diet and exercise for 7 days
- 8 most common slimming mistakes
300 crunches - watch out for the spine!
The 300 sit-ups program requires dozens of abdominal stresses every day, and even several hundred in the final stage. You have to remember that this exercise puts a lot of strain on the cervical spine. Even if done correctly, the neck will be strained with so many repetitions.
Worse, the program doesn't have a single day to rest! This means that the overloaded spine and muscles do not have enough time to spendregeneration. The effect of such strenuous training can be pain, exhaustion and loss of motivation for further exercise.
300 sit-ups - comparison with other exercises for a flat stomach
Below you will find other examples of abs workouts that may prove to be better than the 300 sit-up program. Most of them are better at sculpting and strengthening muscles, and are safer at the same time. Here is a comparison of the effects you can get by choosing individual workouts:
| burns fat | versatile strengthening of the abdominal muscles | shapes and firms the abdomen | shapes the abdominal muscles | strengthens the deep abdominal muscles | |
| 300 crunches | no | only straight muscles | yes | only straight muscles | no |
|
ABS fast crunches | no | yes | yes | yes | no |
|
Aerobic 6 Weider (A6W) | no | only straight muscles | yes | only straight muscles | no |
|
Challenge: flat stomach in 30 days | no | yes | yes | yes | yes |
|
Fat burning | yes | yes | yes | yes | yes |
|
Six-pack workout | no | yes | yes | yes | no |
|
Training for deep abdominal muscles | no | yes | yes | no | yes |
300 crunches - is it worth starting the program?
Doing several hundred abdominals in one day seems like an impressive accomplishment, which is probably why so many people join the 300 sit-ups program. Everyone thinks that by reaching this level they will be able to show off a flat, muscular belly without a single fold.
It is worth realizing, however, that although the name of the program sounds attractive, performing only one exercise all the time does not really bring any benefits other than strengthening a single muscle group. And the body is made up of 500 muscles! Their work is complementary, so it is impossible to get into a satisfactory form, let alone lose weight, working on only one area of the body. To get a flat, firm stomach, you need to use aerobic workouts that will stimulate the whole body to work, and strengthening workouts for various partsabdominal muscles.
For this reason, the 300 sit-ups program is not the best training for people who want to burn fat and shape their stomachs. It can be an interesting challenge for someone who is fit and wants to test himself, but for complete beginners it will not bring much results.
Read also:
- Exercises for a flat stomach - what mistakes to avoid?
- Exercises for sagging belly skin
- Exercises for abdominal obesity