Help me get Abs!

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

    Oct 01, 2007 2:34 PM GMT
    Ok...I have always had a flat stomach, but never really worked my abs hard enough to see what could develop, but I am determined now to focus on this area of my body and start to see some results of my ab efforts...

    I need your help...I know this info is probably spattered all over the web, but maybe you guys can give me some advise or point me in the right direction.

    While still focusing on other areas of my body, I am not going to give as much attention until I see my abs!

    Do you think it is reasonable to expect abs in 4-6 weeks? I am going to start doing abs every day and run on the treadmill for 20 minutes a day (6 days a week). I use a machine at the gym where I lay down and pull up with free weights attached at the front. What other exercises would you suggest? Looking forward to hearing about your tips on abs..thanks!

  • MikemikeMike

    Posts: 6932

    Oct 01, 2007 4:23 PM GMT
    Kevin remember Abs are 80% diet 20% exercise, however there are some that are genetically blessed like my buddy Roger. He can eat fast food candy and junk and has a 12 pack. But for the rest of us. It is primarily a low carb/good carb diet alot of veggies and protein from real foods. I learned it is best to work abs from the bottom up. I am all Italian and pasta keeps me from being cut by choice. I used to have a 6 pac. When I train and diet right I lose a little butt to show great abs and I would rather have an overall better bod. Right now I am trying to gain- almost at 180 now. Then I will cut it down. Also I have never and will never take steriods because of health reasons and in time the permanent roid gut. That is not a look I'd ever want.

    As far as exercises- Try hanging leg raises(In time add a weight belt and chain weight to it), ball crunches, cable crunches(on all fours sit on your legs hold rope cables at the temples of your head and touch elbows to knees, and my favorite roman chair sit ups.

    Good Luck!

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

    Oct 02, 2007 12:33 AM GMT
    Diet is another important aspect of carving out your is my diet..please tell me what you all think....

    wake up: 2 scrambles eggs and a bagel with I can't belive it's not butter....

    Then I go to the gym an hour later....after the gym I have a protein shake....then wait an hour to have a tuna sandwhich with a slice of cheese....

    Dinner: Salmon or Chicken...with either mixed veggies, or mashed potatoes....

    I always have my Chocolate milk in the evening, and eat about 4-5 more slices of cheese to snack on ...that's it...what am I doing wrong, what do I need to add? Thanks!
  • Posted by a hidden member.
    Log in to view his profile

    Oct 02, 2007 12:53 AM GMT
    Abs are made in the kitchen, not in the gym.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 02, 2007 1:18 AM GMT
    Don't sent a goal of 4 to 6 weeks to see your abs. A friend bet me he would have my abs in 2 months, he lost.
    It takes time depending on your amount of body fat, your cardio workout, and your diet. It took me 8 months to get mine, starting at 19% body fat. Do more than 20 minutes of cardio. You need to be on the treadmill for at least 45 minutes. And do some 30 second sprints, try for 7. The treadmill will burn off your body fat. These guys are right abs are born in the kitchen, so eat clean. Don't get frustrated stay with it, no matter how long it takes. You'll look awesome.
    Happy workout
  • healthy1

    Posts: 47

    Oct 02, 2007 2:38 AM GMT
    I'm definitely not an ab expert, but I don't think you can universally say that having great abs depends more on diet than exercise. That concept is based on the idea that people already have ab muscles, and all you need to do is get rid of the fat that is hiding them, then they will magically appear. If you don't have muscles in that area, simply lowering your body fat will reveal...nothing.

    As a naturally skinny person, I've only been able to put on muscle (other than abs) by lifting heavy weights, and I think my ab failure has been to rely on traditional ab exercise without weights. I'm going to start doing weighted ab exercises to see if I can turn my flat stomach into something more.

    Good luck!
  • MSUBioNerd

    Posts: 1813

    Oct 02, 2007 3:15 AM GMT
    I'd also say it sounds like you're not eating lunch. I have no 6 pack myself, but the standard advice from those who do seems to be that you want 5-6 small meals a day.
  • GQjock

    Posts: 11648

    Oct 02, 2007 9:35 AM GMT
    the problem with abs are usually related to what's called subcutaneous fat
    we have fat deposits that are between the skin and the muscle and the abdomen is one of the places where it is deposited
    Now genetics plays a role - some people are genetically determined to have less or more fat there
    but we can definitely do something to help this process along
    first is to work the abs ... toned muscle tends less to have fat deposition over it
    abs can be worked daily - they don't have the same need for down time as the rest of the body parts do
    second is seem to have a fairly good diet
    the thing that stands out is the chocolate milk
    basically the best diet for getting a good set of abs is a modified adkins diet where the only carbs you eat is fruits and vegs
    and last is get up the might have to sacrifice some muscle mass for the abs that you want tho
  • Posted by a hidden member.
    Log in to view his profile

    Oct 02, 2007 8:33 PM GMT
    your argument healthy 1 may stand up in an untrained individual in some cases but in most its simply not true. We all have abs and they get used and worked out every single day. When working any muscles in the gym you are always employing core work even if its not your primary goal.

    So yes in majority of cases abs will appear should you get the body fat low enough to reveal them. Genetics and rib cage and pelvic alignment can have a bearing tho but it simply means that these people may have to go to a lower level of body fat.

    I hate the flukey sods who can get them showing at 13% body fat! Genetio freaks!!!
  • Posted by a hidden member.
    Log in to view his profile

    Oct 12, 2007 3:42 AM GMT
    As everyone is saying, diet is key to that six-pack.

    Everyone should listen to the nutritionists when they say that eating smaller meals several times throughout the day is better than eating three larger meals. The science behind this revolves around metabolism. When people talk about metabolism, or the total amount of calories your body burns in a day, they're actually talking about 3 different components: your basal metabolic rate (how many calories you need in a day just to live), the calories burned from daily activities, and something called the thermic effect of food, or simply the amount of calories you burn in a day just from digesting the food you eat. This is where eating smaller meals throughout the day comes from. If you do this, you're keeping your body in a relatively constant state of digestion, which burns more calories, and, in essence, raises your metabolism.

    Of course, just talking about eating smaller meals more frequently isn't all you need to know. You also need to know what to eat. People really need to just forget about all those fads out there. Don't cut out fat. Don't cut out carbs. Both fat and carbs are macronutrients and are vital to survival. There is no crazy secret to proper diet. It really is just all about eating lean protein and plenty of fruits and vegetables. Let's get a little more specific.

    As far as beverages, all you need is water and low-fat or fat-free milk. Nothing else is necessary. (Don't think you need those protein shakes. The average human needs about 0.85 grams of protein per kilogram of body weight. This comes down to about 60 grams of protein per day, which you can get from about 3 chicken breasts. Of course, many of the people on here probably aren't "average" and are very physically active. These people can consume up to about 1.2 grams of protein per kilogram of body weight, which comes out to about 80-90 grams of protein per day. And remember: you don't merely secrete excess protein you consume. Excess protein is actually stored in the body as adipose tissue...or fat.)

    As far as food, it's really basic. When people talk about complex carbs, there's a good rule of thumb to keep in mind: the more fiber, the better. Fruits and vegetables are great forms of complex carbohydrates. They have fructose (a sugar, which is a carbohydrate) and plenty of fiber. As far as protein, keep it lean. Lean beef, fish, chicken, turkey, etc. are all good bets. And avoid the processed stuff. Generally, if it's in a wrapping or a can, it's probably not the best for you.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 18, 2008 9:22 PM GMT
    Unorganic poultry, dairy products and white carbs are poison.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 18, 2008 11:42 PM GMT
    jray saidUnorganic poultry, dairy products and white carbs are poison.

    intresting statement do you wish to elaborate?