Abs

  • jet228

    Posts: 11

    Jan 12, 2007 7:48 AM GMT
    My one goal in life is to have a 6 pack. I know this is prob the most difficult thing to accomplish. Anyone have any special tips?
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    Jan 12, 2007 4:16 PM GMT
    Well from my experience and reading it's all the exercises in the world won't matter if your body fat is not at a certain level. You're going to need the right nutrition along with exercise to burn the fat down to a level around 10% and under. For me, when I can really see my abs my body fat is under 10% but I'm a smaller guy and it might be different for our taller brothers out there. Again, this is just from my own experience and my reading-others may disagree.
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    Jan 12, 2007 6:43 PM GMT
    im confused on abs in general, there are workouts who say dont do more than one excercise per ab group for more than 20-25 reps...yet you hear of celebs and the like doing 1000 a day....any advice for the quickest and healthiest way to form abs? I dont need a super defined 6 pac by any means, i want sleek lean and flat...all I work towards...helpful hints??
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    Jan 12, 2007 6:59 PM GMT
    I wouldn't mind a few hints either-especially for the deeper transverse? muscles. I'm more interested in flat too. From reading sources I trust, the recommendation is to not focus too much on exercising the muscles. By that I mean do work that abdominal muscle but with quality versus quantity. And do focus on your nutrition.

    So is there anyone out there that had a weak pooched abdominal muscle that strengthened and flattened it out?
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    Jan 12, 2007 7:30 PM GMT
    If this will help, every other day I do something I call "The UPS". It consists of:

    100 Push Ups (5 sets of 20)
    100 Pull Ups (10 sets of 10)
    100 Sit Ups (4 sets of 25)

    I use the "half stability ball thing flipped over (so that the ball part is on the floor) and balance on that for my push ups.

    Pull ups, I use a close grip and do three sets of 10, then do something else, come back and do another three sets...until they are completed...

    Situps I use a decline bench and a 35-45lb plate and do them that way.

    Cardio (running or eliptical) is also a huge help in developing the "apollo's belt" or "V" down below.

    Lastly, diet is crucial as well. Obvs. if you are downing soda and eating bonbons...your abs will continue to be hidden. And remember, supplements are just that...they are not meant to replace real foods...

    Good talk guys :)
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    Jan 12, 2007 7:30 PM GMT
    If this will help, every other day I do something I call "The UPS". It consists of:

    100 Push Ups (5 sets of 20)
    100 Pull Ups (10 sets of 10)
    100 Sit Ups (4 sets of 25)

    I use the "half stability ball thing flipped over (so that the ball part is on the floor) and balance on that for my push ups.

    Pull ups, I use a close grip and do three sets of 10, then do something else, come back and do another three sets...until they are completed...

    Situps I use a decline bench and a 35-45lb plate and do them that way.

    Cardio (running or eliptical) is also a huge help in developing the "apollo's belt" or "V" down below.

    Lastly, diet is crucial as well. Obvs. if you are downing soda and eating bonbons...your abs will continue to be hidden. And remember, supplements are just that...they are not meant to replace real foods...

    Good talk guys :)
  • jbchitown

    Posts: 11

    Jan 12, 2007 7:57 PM GMT
    Great Topic! I too would love too hear what others are doing for their ab workouts. What about upper abs? I run a lot and the lower is not too bad but my upper abs need work. I’ve started doing more sets of regular sit ups combined with crunches using the ball.
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    Jan 12, 2007 8:13 PM GMT
    Thanks for giving us your routine, LaSalle! I may have to try incorporating some of what you do into my day.

    Jbchitown, I think I have the opposite problem. I think the lower area of my abdomen is the weakest and where I struggle the most. Hmm, so you think running helped with your lower abdominal area. I'll have to keep that in mind.
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    Jan 12, 2007 8:28 PM GMT
    great advice, ill have to try that UPS system you've got going.

    oh and that 'half ball'is called a BOSU.

    I just recently started running, ive never been really heavy buy college has given me that lil'lower area..does running really help with that??
  • jet228

    Posts: 11

    Jan 12, 2007 10:12 PM GMT
    I have a Bowflex (great machine btw). I've been using it for almost 6 weeks now, and am really impressed with the results already. I've already got the line down the middle, and starting to see the top 4 poking through, but I think the bottom 2 may be difficult (still fat there)

    I know diet is the main reason - I play hockey 4X a week for from anywhere from 1 to 3 hours per session, so I'm getting decent cardio.

    These are the excercises I'm doing for core/ abs... can anyone tell me if I'm on the right track?

    Seated Trunk Rotations 40 lbs X12
    Reverse Resisted Crunch 30 lbs X12
    Seated Resisted Crunch 40 lbs X12 (X2)
    Seated Lat Rows 70 lbs X12 (X2)

    Aside from pushups and situps, I've never worked out before, so I'm just guessing on alot of this stuff.

    I also heard about something called LHA or something like that, it's supposed to be really effective in burning belly fat (I don't have much but enough to cover bottom abs.) Does anyone know the proper name of this or any more info?

    Thanks for the help!
  • jet228

    Posts: 11

    Jan 12, 2007 10:26 PM GMT
    Actually I've found the proper name of the suppliment thought to burn body fat... CLA - Conjugated Linoleic Acid. Has anyone used it?
  • jet228

    Posts: 11

    Jan 12, 2007 10:33 PM GMT
    Sorry for the multiple posts guys... but heres a link to a very interesting article on CLA... it talks about how it reduces body fat, especially belly fat, without compromising muscle. It also gives some other benefits such as being a cancer fighting agent and boosting metabolism.

    http://www.mercola.com/beef/cla.htm

    Keep in mind that there are links on this page to health products, but they aren't actively peddling any product in the article, and I've seen other reports online supporting some of CLA's claims. Thats why I want to know if anyone has used or recommends it.

    Thanks
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    Jan 15, 2007 5:04 PM GMT
    I've read about CLA too. Maybe it would give someone that a little boost. The source I've been using to decide what if any supplements I use gives it an iffy review. Essentially there are conflicting studies on it for fat loss. I guess if it works for you, don't argue with results. I don't think I would rely on it solely though and I don't get the impression you would. Let us know if you try it out.
  • DiverScience

    Posts: 1426

    Jan 26, 2007 5:06 PM GMT
    I'd be a little skeptical of such a broad variety of claims from something as simple as a fatty acid. I mean we're talking about something that's a modified form of what makes cell membranes.

    That said, there have now been several independant studies that found that milk can aid in fat burning. There's been a lot of debate over what aspect of the milk it is. Calcium alone has been ruled out. There have also been studies showing that small amounts of olive oil and peanut oil can help spur the burning of fat.

    And... just looked up any new papers in the field, it looks like there's a lot of controversy. Human experiments have had widely varying results with CLA. Mouse experiments have shown moderate to low effects on growing animals and almost no effect on adult mice. The general consensus is that CLA interacts with a highly genetically variable metabolic pathway and so is really hit or miss at best until they understand more.

    ::looks at post::
    Yes, I'm a biochemist and a geek, why do you ask?
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    Jan 26, 2007 6:12 PM GMT
    I recommend side brigdes or planks. It builds core strength and really works the obliques hard. I have worked up to one minutes reps, three on each side with a minute reast in between. They deliniate the lines from your obliques to your groin. Also, the number of situps is not as important and how well you do them. Concentrate on using just your ab muscles, not you back and don't use momentum. The tension is what creates the strength. And, of course, bodyfat percentage.
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    Jan 30, 2007 1:27 AM GMT
    A lot of it depends on the balance between diet and exercise. Even if you do 500 crunches a day, your doing it for waste it your downing unhealthy food. I find a lot of helpful tips and exercises at runnersworld.com
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    Feb 22, 2007 3:43 AM GMT
    Diet!