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    Thread: Abs?

    1. #1
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      Abs?

      I have hard tummy mus-kelz but my abs don't fully show through What do?
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    2. #2
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      Sit-ups where you twist sideways on the upstroke. Also, don't go all the way up to your knees, only half-way.

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      Isn't targeted fat-loss a myth, mostly encouraged by magazines intended for gullible women? I'm pretty certain you basically have to exercise more and eat healthy all over if you want to see results. Crunches and sit ups will only make your abs stronger, they won't remove the fat that's hiding them.

      So eat less fat, fewer carbs, more protein, and do lots of cardio.
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      fOrceez, if you have even a bit of fat on ur stomach, your abs cant be seen.
      As Squishdiboo said, targeted fat-loss is a myth. To actually lose fat you need to spend more calories then you consume.
      You will need cardio-exercises (exercises that make your pulse go higher) such as swimming, running, cycling, fast walking... My advice would be to avoid running.
      The good thing is that belly fat is the first one to go when you start burning it.

      Also eating healthy is the key. Snacks and drinks such as Coca-Cola must be discarded from your everyday life. Alcohol contains huge amounts of calories so skip that too.
      You don't have to go on some special diet, just eat smaller portions, chew more, dont drink anything with a meal etc. Dont eat after 21h, dont starve yourself.
      More vegetables and fruits (but this doesn't mean to eat 4 bananas after lunch)

      You can do sit-ups, that will for sure help to make your abs more defined when you lose the fat.
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      Oh yeah, you might want to cut down on sugar. It's a lot of worthless calories. I wouldn't eat too many fruits, but tons of vegetables is okay.

      And drink lots of water! Forget about flavored drinks, unless they're diet ones. But water is absolutely the best.
      Last edited by Squishdiboo; 09-15-2011 at 08:00 AM.

    6. #6
      Member Ivan452's Avatar
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      I'd skip diet drinks ones too.
      1 glass of a 100% fruit juice (no sugar added) is more then enough.
      Diet drinks, even if they don't contain much or any calories, have lots of additives which are so unhealthy that it would be better to eat a spoon of sugar then to drink that.
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    7. #7
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      Exercises for 6 pack abs are leg lifts, the plank, and the crunch.
      These exercise can be performed on the floor with an exercise mat.
      For the six pack abs, a person has not only strengthened their abs by performing exercises,
      but also follow a diet and workout routine that hilp him to have a low body fat and help to visible
      abdominal muscles.

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      all the advice above seem pretty good. i would just add doing the sit-ups or leg raises very slowly and if you can then do kicks. the higher the better. 30mins of high kicking at a good pace will burn up alot of calories and work your midsection.

    9. #9
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      Thanks for all your responses! :]

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    10. #10
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      If you actually want a great six pack with a 100% success rate the solution is easy, but a secret.
      Spoiler for click here!:
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      Abraxas

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      I murdered someone, there was bloody everywhere. On the walls, on my hands. The air smelled metallic, like iron. My mouth... tasted metallic, like iron. The floor was metallic, probably iron

    11. #11
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      As some others have said, you can only have your abs become visible by reducing your body fat. Ideally, this would be under 10% BF for the average male. Notice: I don't mean BMI.
      I reccomend cardio workouts for quick calorie burn, such as Insanity. It burns calories pretty fast, and can melt body fat with proper diet.
      Abs are made in the kitchen.

    12. #12
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      I recommend purchasing this, a ton of people have bought it and had great, almost immediate results!
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    13. #13
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      Id like to counter a few things Ivan said in his post.
      Drinking water with food keeps you feeling full longer than you would without drinking it. This is good because you will snack less. Also running is one of the best abdominal exercises you can do.

      I've also found a good exercise but is have to draw a diagram to explain it properly. I'll do that later if you want.
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      I disagree on belly fat being the first to go i'd say its the last to go, since you lose body fat all round but for males the stomach area is the main place where fat is stored so that's why you see more fat on your belly than like on your face, although it is true targetted fat loss is a myth.
      Work out, mainly cardio exercises if you want to reduce fat and avoid sugary foods, alcohol.

      Carbs aren't your enemy but it's better to eat wholegrain, this is because your body needs to expend more energy breaking the grain down.
      This is the same for non-saturated fats.

      If you really want to go at it eat the same amount as you would eat normally in a day but twice as much, and half the portions, this makes your digestive system work twice the amount and more frequently and it raises your metabolism.

      Plenty of water and sleep to stay hydrated and well rested, sleep is so important, and if we're talking about sleep where is a better place than dreamviews.

      Oh also make sure you have a balanced diet too, plenty of fruit and veg, fish is probably the best protein:fat ratio of any meat (correct me if im wrong) if you want just go take a look at a tin of tuna (in brine) you will see what i mean.

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      Picking up martial arts classes i would say is probably the best way to go about it, rather than just getting abs being your goal you set other goals for yourself so if your abs don't come quick enough you don't get dis heartened and give up, but all the twisting from boxing and kick boxing is extremely good on the abs.

    16. #16
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      I'm a bit late but
      instead of 30 crunch sets, its 100 crunch straight - 100 laying left - 100 laying right
      3 sets, 2x a week

      don't do sit-ups just makes your back sore
      Last edited by dreamerJon23; 05-15-2012 at 04:55 AM.
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    17. #17
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      Most of my friends say that if you're looking at losing weight and gaining abs that you should Ab Ripper X and Cardio X from P90X.

    18. #18
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      I've lost over 50 pounds and have defined a body that I am proud of today. I've read most of the comments and i think the best piece of advice is that obtaining abs requires you to workout or engage your whole body rather then targeting a specific area (spot reduction), in my opinion is a waste of time. Make sure to read and absorb all the info from all your different sources. Don't rely on one persons input, tweak it to your needs because your body reacts differently to everybody else. I'm going to break it down very simple for you.

      Nutrition:
      Nutrients are broken up into two main groups which are macronutrients and micronutrients. Macronutrients are the ones that you need in large quantities: fats, carbohydrates and protein. You get your daily energy needs from macronutrients. While macronutrients are the substances you need large quantities of, micronutrients are the ones you need small amounts of. They include vitamins and minerals. These nutrients don't give you energy but instead help assist functions within the body. Without micronutrients, you wouldn't be able to utilize the calories you take in or function properly. This is why it's vital that you eat a wide variety of foods to include whole wheat, fruits and vegetables. These foods are very high in nutrients. Taking a multivitamin can also help plug any holes in your diet. BASE YOUR DIET AROUND NATURAL, WHOLE FOOD SOURCES!! You must EAT AN AMPLE AMOUNT OF CARBOHYDRATES!!!!

      A simple plan is to just cut back on what your eating. So, find out how many calories you consume on a regular day and see where improvements can be made (improvements of cutting back around 15% - 35%, or whatever you are comfortable with). Create a simple meal plan were you consume 4-5 smaller meals through the day based on your macro and micro needs. I don't preach eating x amount of carbs or x amount of protein. It should be noted that there should be a balance between the two depending on your goals, current body fat percentage ect... I recommend making your own little plan where you consume lets say 100 grams of protien, 35 grams carbs ect... basically experiment and see what works.

      Things you should be aware of is drinking lots of water and always be hydrated. I would say consumer zero kind of sugar from candys or juice, which can be obtained from fruits. I would stay away even from organic juices because they are highly concentrated with every glass. I wouldn't consume much salt because salt retains water and creates a bloated effect.

      Exercise
      Like I said before, workout your whole body including those fatty body parts. I would recommend thinking about your workouts as a 70% - 30% ratio (70% lifting or working out and 30% cardio). I look at exercises as compound movements and isolation movements. Compound exercises are multi-joint movements that rely on the work of several muscle groups to move two or more joints through a range of motion. For example, the squat involves the work of both ankles, knees and hips and puts major stress on the quads, hamstrings, glutes, back and core, calves. With just 2-4 compound exercises, you can get a full-body workout that will build muscle fast while strengthening the whole body while also improving your overall fitness level. Isolation exercises are those which move a single joint through a range of motion. Examples of isolation type exercises include bicep curls or the triceps kickback which both involve the elbow.

      There is nothing wrong with isolation exercises, I love doing a preacher bar curl. STAY AWAY FROM MACHINES. If you're in a gym you should aim to do exercises with either dumbbell weights or bars. Some machines are great and i personally love to do them. You have to be conscious which machines take away from stress and have a small range of motion ie: a flat dumbbell press for chest vs a machine dumbbell press. The machine cannot offer the same amount of resistance or range of motion.

      Where to start
      Remember to never over train but give it your all in every workout and never give up. After doing a bit of research and asking around, you should have found a proper little diet you can easily follow that consists of this many meals and so on. I am going to give you a simple routine as an example. When you start off you want to ease into it and not go everyday 7 days a week, you will quit. I would say starting off with 3 days and working up to 5 days not including your 20-30 minute runs you should consider every sat and sunday. Monday is Chest, Triceps, Shoulders. Wednesday is Quads, Hamstrings, Calves. Friday is Back & Biceps. Each day of working out you should do a fair amount of crunches as well. So, lets say its Monday. Do 1 chest exercise like a bench press from light to heavy weights for 3 different reps. Go from a lighter weight and more repetitions to a heavier weight and less repetitions. It would look like 15pounds at 12 reps, 25pounds at 8-7 reps, 45pounds at 5-6 reps. After your last rep do a superset, which is WITHOUT RESTING you drop the weight from 45 pounds to 25 pounds and do 20 repetitions or go to failure. After chest we would do one triceps exercise, following the same formulas as chest, light to heavy weight ect...
      I RECOMMENDING DOING A STAIR MASTER OR STAIR CLIMBING MACHINE AFTER YOU FINISH ABS AND EVERY WORKOUT. Do about 10 minutes of intense non stop stair master and this will greatly target that stubborn midsection.

      When doing abs i would say doing it for about only 20 minutes after every workout. So, your weight lifting takes up 30 minutes, abs for 20 minutes, and finish it with blasting the stair master for 10 INTENSE minutes. I would say you should find whatever ab exercises and crunches target your abs the best and do them back to back without resting to much. This may be hard at first but try your best to minimize rest periods. Create an ab routine for yourself that includes some leg raises, obliques, core strength like planks, crunches ect... Make sure to do a higher repetition when targeting abs. For example we can do a regular flat ground sit up for 3 sets of 15 reps. The higher reps will make your abs more washboard rather then trying to do less reps with heavier weights that promote more muscular growth. I highly recommend the weight training in combination with abs and running/cardio, becasue you will form a much fuller, sexier, complete body rather then just running all day. Which will make you look tall and thin.


      Find a workout plan or create your own that best suits your needs. never listen to one persons advice, always take away with a grain of salt.

      I know its a lot to read but I tried to summarize it as best as possible.
      I hope you are more informed and on to a healthier and richer lifestyle. Work hard and hope you gain your results.
      Last edited by EricB; 09-23-2012 at 08:17 AM.

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      Treats and beverages such as Coca-Cola must be removed from your lifestyle. Liquor contains a lot of calorie consumption so miss that too. You don't have to go on some unique diet........

    20. #20
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      Nutrition is the key, but it also helps to heat up your core by using a waist trimmer and applying Sweet Sweat cream to speed up fat burning. I use it every time I do my Insanity workouts, which targets your abs with almost every exercise. I also use the waist trimmer under my lifting belt while lifting weights but don't apply the Sweet Sweat due to it tends to move the waist trimmer out of place.

    21. #21
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      Get your diet on track. Lift erry day... I do abs 3 times a week. I do cardio twice a week only burning 400 - 450 cals per session. Diet is 50%, training is 25% and the other 25% is genetics... Well if your trying to get aesthetic as fuark!! I'm sure anyone can at least get a four pack.

      Find out what your maintenance is and subtract a couple hunnid cals and you'll be good. Watch your sugar and salt intake. It'll take a bit and its hard work... I'm not sure how much fat you got on ya, but stick with it. It'll be worth it in the long run. Good luck broooooo!!!

    22. #22
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      Appreciate it, but I'm really surprised people are still replying to this. This thread was made almost 2 years ago back when I was in high school, hahah. Now that I've had the time, I have been juggling swimming (2-4times a week), uni, and work, and it's going swell

      Cheers to all that replied.
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    23. #23
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      Quote Originally Posted by fOrceez View Post
      Appreciate it, but I'm really surprised people are still replying to this. This thread was made almost 2 years ago back when I was in high school, hahah. Now that I've had the time, I have been juggling swimming (2-4times a week), uni, and work, and it's going swell

      Cheers to all that replied.

      Pics or it didn't happen!
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