Smoke my abs!

[Fergie]

Okay, so I visited this topic in a previous thread, and am still having some problems.

I need some killer ab exercises to do. Right now, I can do sit-ups and crunches and all sorts of other various stomach workouts all day long, but never feel the burn and never get sore.

Maybe it is technique, or the actual workout, but I need some advice.

What all do you do for your ab workouts? What should I do to focus on the sides, and lower abs?

 

[dphillips]

I usually do 12 oz. curls of Bud Light. As a result, my abs are huge.
:cheers:

 

[srimes]

When I feel the need to work my abs hard, I make a point of putting the clicker on the coffie table instead of just holding it. That way I have to lean forward whenever I need to change the channel. It's killer, man.

 

[IllustratedXJ]

Okay, so I visited this topic in a previous thread, and am still having some problems.

I need some killer ab exercises to do. Right now, I can do sit-ups and crunches and all sorts of other various stomach workouts all day long, but never feel the burn and never get sore.

Maybe it is technique, or the actual workout, but I need some advice.

What all do you do for your ab workouts? What should I do to focus on the sides, and lower abs?

Add in some hip raises and planks.

Hip raises: lay on your back and raise your feet into the air with straight legs. Then slowly lift your feet/hips upwards using your lower abs, hold for a second and then slowly let your hips back down to the ground.

Planks: lay on your stomach and then lift your body up onto your elbows/forearms and toes keeping your body as stiff and straight as you can. You can work your obliques in similar fashion by lying on your side and lifting yourself up on one elbow/forearm and the side of your foot.

Do as many hip raises as you can, then immediately do some crunches and then go on to planks. Hold the planks for at least a minute (and work up to longer) for the front and each side.

Have fun.

 

[WVXJ]

hey don't bother with sit ups, they are a waste of time. The crunches however should do it. I like to do crunches and focus on putting your armpit, not your elbows, to your knees and opposite knees. Make sure to bend legs 90 degrees while laying on your back............(macho man Randy Savage voice on, "ooooohh Yeeaaaahhh"

 

[TunaSoda]

I have heard that sit-ups will actualy convert what fat you have to muscle, that's not what you want to do, you want crunches to burn the fat off first!

It may sound funny, but I do love my ab-lounge chair, you can feel it target your abs big-time!

 

[joshjan]

I agree with the plank exercises. To add difficulty alternate every 15 seconds by lifting one leg up. This way you bring in obliques as you have only three body parts touching the floor.

Get a stability ball...the big inflatable things. There are literally thousands of things to do on them. I set my watch for a minute and just change the exercises every 60 seconds and go for 15 minutes or so. I also like to do three things in a row that hit the same area. For instance, do 1 minute of a regular crunch, 1 minute of crunching with a slight twist (for obliques) and one minute of tiny crunches (where your shoulder blades are off the ball the entire time).

Good luck and stick with it!

 

[beakie]

For some exercies with vids check this site out, http://www.pacific.edu/AthleticPerformance/exercise%20videos/Ab%20exercise%20videos/Core%20exercises.htm

I have to say the hardest work out I have had for abs is when I did proper sit-ups. 25 full, toes together flat on the floor, knees together, elbows together, hands cup the ears, touch elbows to top of knees. Throw those in with everything else your doing, and make sure you do atleast 100 total sit-ups within about 5 minutes.
I find abs are very strong, and recover very quickly from whatever it is you do, so for me the key is to rotate quickly thru the execises I do. Instead of doing a cicuit of planks, crunches, left side planks, hip raises, right side planks and sit-ups. I cut that in half, so I can hit them with the same exercise more often in less time. You can do another circuit after the first one is complete (for me 3-4 circuits of 25 each, 1 min planks).

You use your abs for everything you do, as stated you don't need to make bulging muscles out of them, you want to burn fat when you work them out, so I only do them after a 30 min cardio, followed by my weight routine, finish up with the abs. That way they have been warmed up, burnt some fat off with the cardio, stretched by the weights (balancing, stabilizing, everything uses them) and then a specific work out on them.
But thats just me, I go for more of the 'case' pack as opposed to the 6 pack.

 

[sweetjeepxj]

OH I KNOW I KNOW.
EX-CHEERLEADER HERE.
LAY OH YOUR BACK AND LIFT YOUR LEGS UP TO A 90DEGREE ANGLE...
BRING THEM DOWN SLOWLY AND REPEAT.
THAT WILL WORK OUT YOUR LOWER ABS...
THEY KILL BUT ITS WORTH IT.

 

[jforse]

I have heard that sit-ups will actualy convert what fat you have to muscle, that's not what you want to do, you want crunches to burn the fat off first!

It may sound funny, but I do love my ab-lounge chair, you can feel it target your abs big-time!

Fat does not turn into muscle. Muscle does not turn into fat.

You can burn fat. You can build muscle. You can get fat. You can loose muscle.

 

[yardape]

Keep your mouth closed. There's lots of folks that have great stomach muscles but don't know it because they eat enough to keep a layer of fat ontop. It IS possible. Not saying its you at all but fat and muscle can live in the same body in the same place depending upon one's eating habits, genetic makeup and exercise routine.

 

[jforse]

Okay, so I visited this topic in a previous thread, and am still having some problems.

I need some killer ab exercises to do. Right now, I can do sit-ups and crunches and all sorts of other various stomach workouts all day long, but never feel the burn and never get sore.

Maybe it is technique, or the actual workout, but I need some advice.

What all do you do for your ab workouts? What should I do to focus on the sides, and lower abs?

By: Kris Gethin​

The winter months are almost upon us and it is time to shed the winter coat and show off that summer six pack like a diva parading her new poodle. Unfortunately, following countless of hour's spent on abdominal excises you find that you are still holding enough insulation to live through another winter with Alaskan penguins.
If you are not a slouch when it comes to aerobic exercise and a Spartan warrior in terms of abdominal obliterating, I can guarantee that your diet is spelt out by a dyslexic once interpreted.

Step 1:
Differentiate Healthy Eating & Healthy "Fat Loss" Eating.

• A common misconception amongst dieters is distinguishing the difference between healthy eating and healthy "fat loss" eating. Agreed, many antioxidant fruits and free radical fighting vegetables are beneficial to the human body but in most case their calorific values spill over the restrictions that should be in place for a fat burning environment.
  
  
  .​
  
  Calorie dense carbohydrate vegetables such as yams and potatoes should be restricted to the earlier portion of the day so you have adequate time to burn off the energy that is stored in these foods. For obvious reasons if these calories aren't utilized through physical movement you can bet your bottom dollar that the insulation covering those asphyxiated abs will get even thicker than Joe Weider's wallet.
  Fat Loss Diets:
  • Fat Loss: Simple Math. - By James Kohler
  • The Top 5 Fat Loss Myths. - By Craig Ballantyne
  • Resolve To Shed That Fat. - By BiologyBabe
  • Other Fat Loss Articles...

Step 2:
Keep Clear Of Anything That Ends With "ose".

• "An apple a day keeps the dentist/doctor away" are words that have been echoed for years by health conscious parents trying to educate children that fruit is good for our bodies.
  This bears true for the most part but the fructose found in fruits is an insulin spiking ingredients which bear the similar consequences of eating table sugar - you can get fat. Sucrose (table sugar), Lactose (sugar found in milk) and fructose (sugar found in fruit) are all adversary's that should be eradicated from the fat loss battle field to be victorious of soldier worthy six packs.

• All foods contaminated with these sugars are shuttled into the blood stream at such a rate that they excessively spill over into the fat stores waiting to be burnt if by its master. If you are such an individual that already has enough fat deposits to mask your hard earned muscle, then why add more ammunition against your cause.

Step 3:
Eat Heartily Whilst Accumulating Less Calories.

• A pizza and coke can add up to the whole daily requirement of calories in one sitting, now if you tried to splurge on the equal amount of calories by eating chicken and salad you may feel as sick as a bulimic sufferer after consuming a double Big Mac meal, therefore with these kind of healthy food options you can eat heartedly my friends.

​

• Every time the body is stressed with the burden of digesting food the core temperature raises mimicking a thermogenic effect. Much like a kettle element heating up, this requires energy or in our case - calories.

• In essence, every time we eat we are burning fat so it makes sense for us to eat small, low calorie foods at frequent intervals to provide an environment where the body can burn fat much more efficiently.​

Less Calories In + More Calories Burned = Fat Loss


Step 4:
Eat Right For Your Type.

• Various foods can affect the body differently for various blood types so I recommend eating right for you type. Some foods can prove as beneficial, neutral or high on the avoid list so I would suggest purchasing the book "eat right for you type" and incorporate some of the beneficial and neutral foods whilst eradicating the "avoid" nutrients.
  I have trained many clients that are almost in contest condition for a bodybuilding show only they are covered in thin layer of fat and/or water and as soon as I exchanged chicken for fish - e.g. b blood type, the striations that were there all along started to reveal themselves. Try this for several weeks and you may be surprised on your positive mental and physical transformation.
  Relationships Between Blood Types:

Blood TypeCan Donate Blood ToCan Receive Blood FromAA, ABA, OBB, ABB, OABABAB, OOA, B, AB, OO​

Step 5:
Eat Fat To Lose Fat.

• The speed in which the body digests food can result in an insulin spike and an overload of calories to be transported into fat. The correct fats have a role that can prove very beneficial to the dieter if consumed in the right amount at the right time and for this purpose I recommend Flaxseed oil.

Body fat usually results from an inadequate diet and is comprised of carbohydrates and unhealthy fats. Get facts about the good and bad fats, their effects on the body, and tips to keep body fat in check.​

[ Click here to learn more. ]​

• Flaxseed oil taken with carbohydrates can slow down the digestion of these calories entering the blood stream thus minimizing the risk of fat inducing insulin spikes. One teaspoon is recommended for an individual that is under 20% body fat whilst ½ spoon is advised for people who are over this amount.
  This can be added to meals as a dressing or can be added to your favorite protein shakes. When purchasing Flaxseed oil, be sure to choose one that requires refrigeration and is packaged in a dark bottle to prevent light damage.

Step 6:
Glycemic Index.

• The Glycemic Index is the chart that measures the rate a calorie is released into the body. This should also be adhered to in order to minimize the possibility of an unwanted insulin spike. Carbohydrates are the nutrients that should be chosen carefully from the Index chart below in order to fully benefit from the foods that can assist you with your weight loss potential.

Desirable FoodsModerately DesirableLess Desirable FoodsBreads:​

Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat​

Cereals:

Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)

Pasta, Grains and Starchy Vegetables:
Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.
Milk Products:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)
Meats:
Shellfish, "white" fish (cod, flounder, trout, tuna in water), Chicken, turkey, Cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese​

​

Breads:​

100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker
Cereals:
Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety)
Pasta, Grains and Starchy Vegetables:
Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets.
Milk Products:
2% milk, cheese, Regular plain yogurt
Fruit:
Banana, Kiwi, Mango, papaya, orange juice.
Meats:
Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.​

Breads:​

White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh
Cereals:
Corn flakes, puffed rice, puffed wheat, flaked cereals, instant "Quick" or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli.
Pasta, Grains and Starchy Vegetables:
Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips.
Milk Products:
Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream.
Fruit:
Pineapple, raisins, watermelon, fruit juices sweetened with sugar.
Meats:
Most cuts of beef, pork, lamb, hot dogs (including "low-fat' versions) cheese, luncheon meats, peanut​

Conclusion

If you combine the six step ingredients that I have listed above and providing that the correct exercise program is in place, there is no reason that you can't concoct a fat free physical appearance this summer worthy to show off your efforts and discipline. Remember, the world is full of excuses, you just need to exchange them all for the only ones advised in bodybuilding.com. Good luck!



This is from bodybuilding.com
link: http://www.bodybuilding.com/fun/krisgethin28.htm

For anything nutrition, exercise related this site is great. Do some reading! If you have any questions PM me. I'm a personal trainer.

-J



​

​

 

[Fergie]

I actually don't need diet advice. While most gain over the holidays and the winter, I've shed about 30 pounds since Thanksgiving(220-190).

I monitor my eating habits and diet carefully.

Keep the ab stuff coming, great ideas so far.

 

[KarlVP]

I went to boot camp.

My abs were fabulous after boot camp.

 

[SCW]

About 2 years ago I bought a training regimen booklet on Ebay specific to biking. As a part of the book there was an "Ab Blaster" regimen included for core strengthening. It ripped me apart, but worked wonders.

I lost the book but some of the excersizes I remember were laying flat on your back, legs straight up. Keep the ankles together and lay them over to one side then the other for sets of 12, keeping the legs at 90* to the body.

Then legs out, 4" off the floor. Keep the ankles together and bring them up to 90* on one side (rolling onto that side) and then the other side. Keep them 4" from the floor the whole time.

Flat on back, bicycle kicks, then leg lifts. The book had these in a specific order and completely WITHOUT a break. Gut busters after a few minutes and I never could complete the regimen.

 

[jforse]

I actually don't need diet advice. While most gain over the holidays and the winter, I've shed about 30 pounds since Thanksgiving(220-190).

I monitor my eating habits and diet carefully.

Keep the ab stuff coming, great ideas so far.

The 30lbs. you lost...was it lean muscle with fat loss or just fat loss?
The only way your abs are going to be visable is to get to 10% bodyfat or less. Which comes from diet and cardio. (If your diet is on track then up the cardio.) Not crunches or side raises, or situps. If you want to strengthen your core do leg raises, decline weighted situps, heavy deadlifts, heavy squats, and heavy standing barbell military presses. You will be working other muscle groups as well but this is the best way to build core strength. Remember yours abs are already there you just need to burn the layer of fat covering them!

 

[Fergie]

The 30lbs. you lost...was it lean muscle with fat loss or just fat loss?
The only way your abs are going to be visable is to get to 10% bodyfat or less. Which comes from diet and cardio. (If your diet is on track then up the cardio.) Not crunches or side raises, or situps. If you want to strengthen your core do leg raises, decline weighted situps, heavy deadlifts, heavy squats, and heavy standing barbell military presses. You will be working other muscle groups as well but this is the best way to build core strength. Remember yours abs are already there you just need to burn the layer of fat covering them!

Mainly fat loss.

During the past months, I changed my cardio from short hard runs, to longer less intense runs, with more bicycling and walking(10000 a day, at least).

When I joined the Army at 18, I weighed 260, in September, and was down to 200 in January. That loss was muscle and fat from too much running and crash dieting.

I carry most of my weight in my stomach, and since November, I've gone from a 38" waist(belly button) down to a 33.5" waist the other day, same area.

I see my abs, and some definition of the muscles, but still have some fat on the sides and such, but not too much up front. I want to trim the sides down, and bring out the muscle in the front.

 

[TunaSoda]

Remember yours abs are already there you just need to burn the layer of fat covering them!

Well, that explains why the ab-lounge makes me feel like I have a nice strong punchable six pack, but it don't look like it!

 

[srimes]

Mainly fat loss.

During the past months, I changed my cardio from short hard runs, to longer less intense runs, with more bicycling and walking(10000 a day, at least).

When I joined the Army at 18, I weighed 260, in September, and was down to 200 in January. That loss was muscle and fat from too much running and crash dieting.

I carry most of my weight in my stomach, and since November, I've gone from a 38" waist(belly button) down to a 33.5" waist the other day, same area.

I see my abs, and some definition of the muscles, but still have some fat on the sides and such, but not too much up front. I want to trim the sides down, and bring out the muscle in the front.

Congrats on you weight loss. Sounds like you want to lose more fat, and if so you can forget the ab exercises. There's no such thing as targeted fat loss. Ab exercises are good for other things, like healthy abs. It sounds like things are going well, so just keep up the good work and focus on loosing fat. Once you get the fat down to a level that you like you'll probably like how your abs work. And if not, then you and worry about building them up.

 

[jforse]

Mainly fat loss.

During the past months, I changed my cardio from short hard runs, to longer less intense runs, with more bicycling and walking(10000 a day, at least).

When I joined the Army at 18, I weighed 260, in September, and was down to 200 in January. That loss was muscle and fat from too much running and crash dieting.

I carry most of my weight in my stomach, and since November, I've gone from a 38" waist(belly button) down to a 33.5" waist the other day, same area.

I see my abs, and some definition of the muscles, but still have some fat on the sides and such, but not too much up front. I want to trim the sides down, and bring out the muscle in the front.

Keep on track. You are on your way. It just takes some time. For most men that is the hardest area to trim down. Seems like the fat hangs on for dear life in that area! How tall are you? Your waist is only an inch bigger than mine. But I'm 6'2" @ 196

If I was you I would do cardio for 30min three times a week. Weight training three times a week, not on cardio days or at least 8 hours from a cardio session. One day off.

Get in the weight room and do the big three! Flat barbell bench, barbell squat, romainian deadlifts/or deadlifts. When doing these lifts pick a warm-up weight usally half of your total max. Do 20-25 reps for warm-up. Then put 80% of your max on the bar and do 5sets of 5reps. This would apply to all exercises. Then the following week add 5lbs to the total weight and do your 5x5. This is a sure fire way to shock your system. If done properly it will also help burn that stubborn belly fat and love handles! This is a great program for beginners. It will add lean muscle mass very quickly. After doing this program for three months hit me up and I will change things around for you. (your body will get used to the same workout)

I would also do your ab workout on cardio days, after cardio is done. If possible try and do cardio in the morning on a empty stomach. Never lift on an empty stomach though. Don't overdo the ab work.

-J