Abs : Do's and Don'ts

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    Jul 07, 2012 12:40 AM GMT
    tigrisblue saidAlso, trying to bulk and shed at the same time is working at cross purposes. Some guys can manage the near-neurotic attention to numbers that is required to build significant muscle and keep fat limited at the same time, but that also has a lot to do with genes.


    It's not near neurotic, it's completely neurotic. "Ooops went over a few calories, MORE FAT FOR YOU. Oops fell short a few calories, LESS MUSCLE FOR YOU."
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    Jul 07, 2012 12:56 AM GMT
    Ariodante said
    tigrisblue saidAlso, trying to bulk and shed at the same time is working at cross purposes. Some guys can manage the near-neurotic attention to numbers that is required to build significant muscle and keep fat limited at the same time, but that also has a lot to do with genes.


    It's not near neurotic, it's completely neurotic. "Ooops went over a few calories, MORE FAT FOR YOU. Oops fell short a few calories, LESS MUSCLE FOR YOU."


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    Jul 07, 2012 6:37 PM GMT
    We all have abs. Some have good, built abs but are not visible because there is a blanket of fat over it. Just like clothes hide your body. You only see them when you body fat is low enough to show them.

    Whether you see them or not, abs and other core exercises are important to prevent back and other injuries whether you work out or not, and posture. It's not just for looks.

    You are rely on your abs and core muscles when you do most weight lifting exercises or moving. That's why when your back goes out or your abs are weak or injured, you can't do much if anything at the gym. Weight lifting with proper form is keeping your abs tight, contracted, and your back straight and flat, not arched. This trains your abs, focuses more on working the muscles of your particular exercise, and helps prevent injury.

    I heard by many and from exercise physiologists that the best ab exercises are planks. Regular and both sides. That doesn't mean other ab exercises aren't worth it.

    If doing crunches, don't curl your back. Keep your abs tight, in, and your back flat.

    Many creative ab exercises. This is just one. To make it harder, you don't have to lift your back (or shoulders) up much. You can even keep your back lower back flat against the floor throughout the whole exercise.

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    Jul 08, 2012 12:47 AM GMT
    Dallasfan824 saidI just had two eggs, two peices of whole wheat toast and two pieces of center cut bacon. Hence, I have no abs nor will I ever.


    Hence, think of the hott waiter with the abs looking down at you and saying: "No, you don't want to eat that." ... And with determination you will earn those abs.
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    Jul 08, 2012 12:48 AM GMT
    Wear a pineapple on your head.
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    Jul 08, 2012 12:54 AM GMT
    They are just like every other muscle in the fact that it is best to work all parts (upper abs, lower abs, and obliques).
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    Jul 08, 2012 12:57 AM GMT
    iguanaSF saidWear a pineapple on your head.
    ...lol
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    Jul 08, 2012 9:46 AM GMT
    With Abs, as long as someone is doing good compound movements such as Squats, Deadlifts, Bench Presses, and Dumbell Rows, which both build muscle overall (increasing metabolic rate, and fat burning potential) and engage the core muscle groups of our abdominals as stabilsers theres relatively little need to do alot of Abdominal work

    I would suggest doing one exercise, for 4 sets, twice a week, vary the exercise each time........focus on lower abs (upper abs will contract anyway on lower ab exercises).......and do the movements slowly.

    As a not of caution.......doing lots and lots of crunches, will put undue pressure on the lower back.........not a good thing.

    Ultimately, to get great abs

    1. Train with heavy weight
    2. Reduce calories, carbs in particular
    3. Do some cardio at a higher intensity, but not long duration
    4. Set a time related goal.
    5. Work with your Bodytype not against it.


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    Jul 08, 2012 4:40 PM GMT


    Watching this video helps me think about the kinds of movements that are good for abs. (...even though, honestly, I doubt I would ever attempt most of these at my gym, just because they're so acrobatic, and would probably attract too much attention, which isn't my style. Makes me want a good home gym.)

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    Jul 08, 2012 4:42 PM GMT
    I moved someone for 5 hours yesterday. I hadnt eaten anything. I scarffed down 5 peices of pizza at 11pm. Ugh. Lesson learned.
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    Jul 08, 2012 4:45 PM GMT
    don't eat anything except water and vegetables (no salt).
    cardio like crazy to burn off any excess stores of fat and change it up (running, swimming, rowing, cycling, etc).
    do leg raises, crunches, ab rollers, and twists
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    Jul 08, 2012 4:52 PM GMT
    Here is a question.

    If you dont diet to get a six pack. Is it even worth doing ab work or would it be better to use that time on another group where results could be achieved?
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    Jul 08, 2012 5:10 PM GMT
    Dallasfan824 saidHere is a question.

    If you dont diet to get a six pack. Is it even worth doing ab work or would it be better to use that time on another group where results could be achieved?


    I can really only see 4 abs at any given time (yeeeeah 4pack) because my BF% is too high and probably always will be for a 6pack, but I do abs hard anyway because it makes the fat look waaaay less... fat. It has a firming effect and I end up looking much leaner for it. Working obliques is really helpful too.

    Someone who is really overweight probably won't find it useful, though.

    and that video was nuts! some of those exercises look actually dangerous! the four ball thing - one could easily slip and result in a sprained joint or something.. yikes. but I've done some of those - the ab roller is killer, as is the hanging leg raise (but you have to be careful not to use too much momentum with this or you'll lose some of the benefits).

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    Jul 08, 2012 5:23 PM GMT
    homastj said
    Dallasfan824 saidHere is a question.

    If you dont diet to get a six pack. Is it even worth doing ab work or would it be better to use that time on another group where results could be achieved?


    I can really only see 4 abs at any given time (yeeeeah 4pack) because my BF% is too high and probably always will be for a 6pack, but I do abs hard anyway because it makes the fat look waaaay less... fat. It has a firming effect and I end up looking much leaner for it. Working obliques is really helpful too.




    Really? When I get into that intermediate stage, pumping up the abs just pushes the fat out farther and makes me look - fat. When I starve down to show an actual 6-pack, then there's this loose skin hanging below the navel that still looks bad - but that might be an age thing.

    Anyway, the OP is a big guy, I have a feeling that his answer lies in lifting big and eating ludicrous quantities of protein. But I'm no trainer.
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    Jul 08, 2012 5:26 PM GMT
    mindgarden said
    homastj said
    Dallasfan824 saidHere is a question.

    If you dont diet to get a six pack. Is it even worth doing ab work or would it be better to use that time on another group where results could be achieved?


    I can really only see 4 abs at any given time (yeeeeah 4pack) because my BF% is too high and probably always will be for a 6pack, but I do abs hard anyway because it makes the fat look waaaay less... fat. It has a firming effect and I end up looking much leaner for it. Working obliques is really helpful too.




    Really? When I get into that intermediate stage, pumping up the abs just pushes the fat out farther and makes me look - fat. When I starve down to show an actual 6-pack, then there's this loose skin hanging below the navel that still looks bad - but that might be an age thing.

    Anyway, the OP is a big guy, I have a feeling that his answer lies in lifting big and eating ludicrous quantities of protein. But I'm no trainer.


    yup. I look deceptively leaner when I make a strong effort to work the core. maybe it's different for everyone?
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    Jul 08, 2012 5:30 PM GMT
    homastj said
    Dallasfan824 saidHere is a question.

    If you dont diet to get a six pack. Is it even worth doing ab work or would it be better to use that time on another group where results could be achieved?


    I can really only see 4 abs at any given time (yeeeeah 4pack) because my BF% is too high and probably always will be for a 6pack, but I do abs hard anyway because it makes the fat look waaaay less... fat. It has a firming effect and I end up looking much leaner for it. Working obliques is really helpful too.

    Someone who is really overweight probably won't find it useful, though.

    and that video was nuts! some of those exercises look actually dangerous! the four ball thing - one could easily slip and result in a sprained joint or something.. yikes. but I've done some of those - the ab roller is killer, as is the hanging leg raise (but you have to be careful not to use too much momentum with this or you'll lose some of the benefits).

    So I should keep doing them? My gut feels tighter but clearly abs are not goign to happen for me.
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    Jul 08, 2012 5:32 PM GMT
    ^^^^Dallasfan... I would kill to have abs like yours. I don't know what you are talking about. You look fantastic!
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    Jul 08, 2012 5:34 PM GMT
    There's a lot of dumb advice here.

    You need to find a healthy, natural, homecooked group of things to eat in the proper portions and try not to stray. Lots of healthy fats are important for recovery when you workout, carbs keep you goin(but only eat sugar before intense or prolonged activity).

    the number ONE thing, is consistency. My journey to legit abs, has been going on for 7 years it's not something that comes right away, or something that always stays. It's up to you, but the starvation method will not make you solid, studly or hot. It's consistency in natural, healthy foods and an active lifestyle that will give you the body that you masterbate to everyday online.

    Lifestyle changes.


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    Jul 08, 2012 5:38 PM GMT
    novo said



    Yes yes abs. But OMG that little black kitten!!!!

    * dies from adorable overload *
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    Jul 08, 2012 5:59 PM GMT
    onaquest said^^^^Dallasfan... I would kill to have abs like yours. I don't know what you are talking about. You look fantastic!


    Thanks sweetie. I dont have abs. See my pizza gorging from last night. I just think the fat molds itself that way. My body fat is 12% at best. Not ab worthy. icon_smile.gif
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    Jul 08, 2012 6:00 PM GMT
    ATXnative saidThere's a lot of dumb advice here.

    You need to find a healthy, natural, homecooked group of things to eat in the proper portions and try not to stray. Lots of healthy fats are important for recovery when you workout, carbs keep you goin(but only eat sugar before intense or prolonged activity).

    the number ONE thing, is consistency. My journey to legit abs, has been going on for 7 years it's not something that comes right away, or something that always stays. It's up to you, but the starvation method will not make you solid, studly or hot. It's consistency in natural, healthy foods and an active lifestyle that will give you the body that you masterbate to everyday online.

    Lifestyle changes.




    I can say I do that latter consistently and it has not gotten me abs. Just some peculiar staining on the carpeting in front of my lab top.
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    Jul 08, 2012 6:18 PM GMT
    Dallasfan824 said

    So I should keep doing them? My gut feels tighter but clearly abs are not goign to happen for me.

    I think I tighter gut is better than loose flab personally! can you feel them underneath the fat when you flex? or are they just not there at all?
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    Jul 08, 2012 6:22 PM GMT
    Stop eating all forms of bread & gluten.
    Don't eat so much dairy (or cut it out).
    Stop eating meat.
    Get good fats in your diet - coconut, coconut milk, avocado, flax, hemp, hemp milk, almonds.
    Get good protein powder - Sunwarrior raw vegan vanilla is awesome, the only one I'll touch.
    Eat alkaline.
    Make greens (spinach, arugula, collards, chard, kale, etc) the foundation of your diet. You are building your cells with what you put into yourself, so do it up!

    Do the p90x abs disc every other day.
    Do lots of cardio (I do p90x's plyo, core synergystics, & cardio x discs, but also am a dancer & that's a workout in itself)

    That's just what's worked for me.
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    Jul 08, 2012 6:25 PM GMT
    You could always ask God to give you an extremely fast metabolism, it does the job for me
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    Jul 08, 2012 6:46 PM GMT
    ATXnative has it right... life-style. Eating healthy & clean, core, and cardio.

    For me it is mostly cardio...if I skip a meal, and do an hour cardio, even walking, my abs are visible. Also, I trade 90% of the sugar in my diet for my simple carb of choice; cold beer. icon_biggrin.gif