BBBB: working the problem areas
What is it ?
‘
BBBB’ is a form of
aerobics used in Belgium. It centres on four main
muscle groups; the abdominal muscles, the buttock, the breasts and the legs. The main goal is to strengthen the classic problem areas. These kind of exercises were developed especially for women. Their anatomy is clearly different from men. Women lack relatively high concentrations of testosterone which makes it harder for them to develop their muscles. Generally women are interested in doing BBBB because they want to
lose fat in these areas.
Goals
Burn fat
This will happen if you do certain exercises which give your body a chance to get its energy from the oxygen system. Before you start training, make sure you do a general
warm up to prevent damaging any muscles.
Natural fat burning can only happen if you have long and frequent trainings. You’re advised to train 4 times a week if your goal is to burn fat. Gaining muscle mass is important because it helps burn calories. This of course facilitates the weight loss process. The fat burning is especially effective if you train 3 times a week at low intensity. This can be done by training with weights as well as by cardiovascular training. Every training session should not last longer than one hour.
Muscle toning
By training on a
higher intensity you can
tighten certain
muscles. These session should be kept to a maximum of two to three times a week.
A typical BBBB programme
You should always start with a ten minute warm up. If you want to focus on
burning fat, you can cycle minimally 30 minutes at a
low intensity. However, if you want
tighten your
muscles, it’s better to cycle for 10 minutes at
high intensity. After warming up you can start the actual exercises. Again the approach depends on your goal. To burn fat, do 2 to 4 sets of the exercises when repeating 20 to 30 times at low intensity. For muscle toning do 2 to 3 sets of 8 to 22 repetitions at high intensity.
