How you do really flatten your stomache?

  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2008 1:49 AM GMT
    We have all read the blogs, articles, etc. on how to "tighten" our stomachs and abs and get those 6 or 8 packs, but how do you even flatten it before you can rip it?

    I've been exercising doing cardio 4x a week and using a variety of machines and lately some free weights. I've been able to lose some weight, though I can't see where it went, and my arms and shoulders are looking better. BUT for crying out loud, I can't flatten my stomach and get rid of the love handles! Summer is here guys... I want to look good (I'll worry about looking hot next summer). HELP!

    Also, I've been drinking this chocolate flavored Whey protein shake by Naturals (it's in a green can) right after every workout. Should I be drinking something else to help me build muscle or is that okay? I'm such as dork.

  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2008 2:01 AM GMT
    Flattening your stomach is different from building a 6 pack. They are different sets of muscles.

    If you want to flatten your stomach, try this exercise described here on RJ:

    Clean Up Your Abs with the Vacuum

    Want to build a tighter, more defined midsection and significantly reduce your waistline? Then add the shockingly simple and effective vacuum exercise to your abs routine.

    http://www.realjock.com/workout/1096/
  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2008 2:16 AM GMT
    RealJock provides lots of information on all sorts of topics pertinent to fitness.

    Nutrition:
    http://www.realjock.com/splash/11/

    Gaining and Losing Weight:
    http://www.realjock.com/splash/30/


    This is a book I recently read and like very much because it explains ingestion, digestion, absorbtion, metabolism and storage of fat. From it I got to understand HOW to eat to lose fat, so now I dont have to follow anyone diet, but can make the decisions for my own food and eating to lose fat and put on muscle.

    youonadiet.jpg
  • bigguysf

    Posts: 329

    Jun 17, 2008 2:22 AM GMT
    Hey man, check out my posting on the ab work that I do. I definitely was aiming for 6-8 pack looks, but all of that begins with really engaging and pulling up the core and ab muscles. I have some listed in my post that you can find here: http://www.realjock.com/gayforums/100946/.
    Scroll down the page a bit to find the list of what I do in terms of ab work.
    Whatever you do, just do it consistently. That is where most people fail to achieve their ab goals. Also, with any exercise you do remember to keep the abs engaged and pulled up. I see tons of guys doing crunches and other kinds of ab exercises at the gym -- with their abdominals all bunched up and even sticking out. That will only achieve the goal of a firmer distended stomach, not a flat one.
    Good luck.
  • GQjock

    Posts: 11649

    Jun 17, 2008 10:29 AM GMT
    The answer is all in one word that you used

    ... and that word is "Some"
    You stated that you were using some free weights
    and doing cardio 4 x a week
    To see any real difference you're going to have to hit the training WITH weights 3-4 x a week and cardio on the other days

    It's Simple just not that Easy icon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2008 12:04 PM GMT

    So it's a mix of stuff. Here's another question. How do I know if I am taking in enough protein? I was scouting around the forums last night and saw people saying you need to take in something like 140g a day. Right now I'm only having a shake after each workout (4x a wk), which is about 23g. At 150lbs, is that not enough? I'm not seeing much muscle building, some though.

    You guys are great, thanks.
  • bigguysf

    Posts: 329

    Jun 17, 2008 2:16 PM GMT
    Just having a shake is not good enough IF the shake provides you more sugar than protein. Really take a look at what you are using as protein sources and adjust your diet accordingly.
    I thought I was okay with my diet until I talked to someone at the gym that I trusted. Now I use Isokool and have many smaller meals during the day with lean proteins. That has helped me achieve the lean ripped look I was looking for. I'm sure you can optimize it for your desired results too man.
    Good luck.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2008 2:25 PM GMT
    Adopt a strict low-fat, high protein diet. Then find a good pilates class. It is like a one hour ab workout but VERY slow (no cheating with momentum) and deliberate... largely focused on the transverse abdominus. You will learn to use your breath correctly as well.

    Similar aims to RJ "Vacuum"... less comical approach IMHO.


    PM8
  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2008 2:33 PM GMT
    The ripped abs to bloated belly and back again is the weirdest thing I have ever seen regarding body building . It just unbelievable.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2008 2:42 PM GMT
    OK, this is going to take some digesting (pun intended). I have the same issue as Dunross, I've peaked and the stomach seems to be reluctant to change. I'm sure part is my diet since I have not cut out all carbs and fat and gone solely protein but I do cardio 4 - 5 times a week, eat 5-6 small meals a day. My workout usually includes the machines at the gym and not free weights (I'm new to all that and going to "that" end of the gym is way too scary ).

    I'm working on that phobia though! LOL Thanks for the input guys and thanks Dunross for the posting, you're not alone in trying to figure this one out!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2008 2:43 PM GMT
    Here is that amzing ripped to bloated to ripped vi.

    http://www.youtube.com/watch?v=WNrAvMhasDc&eurl=http://www.realjock.com/workout/1096/http://www.youtube.com/watch?v=WNrAvMhasDc&eurl=http://www.realjock.com/workout/1096/
  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2008 2:55 PM GMT
    Awhile ago i came across the ab work-outs and they have helped me out abit

    http://ourworld.compuserve.com/homepages/meriam/asciiexers_.htm
  • Posted by a hidden member.
    Log in to view his profile

    Jun 17, 2008 5:32 PM GMT

    Wow, great info. I don't usually have much fatty foods and have totally boycotted fast food, fried, and nearly all sugar (except for an iced coffee here and there). So I think I just need to up my protein. The whey shake I drink (and just checked this) only have 14g + 8g for the milk, means I'm only getting 22g a day roughly, unless I have a steak for dinner. I'll either have two scoops (28g) or have to have two shakes in the day, or change the powder. All this work...