help! need work out tips! (abs)

[Zylo]

I realize this is a necro, but upon reading this thread, I see that I never gave my answer, and that given the facts, the other answers probably won't do anything for you. If you're overweight, by all means, get down to at least 10-12% bodyfat before even considering what I'm going to suggest, but if you're already there and still having the problem, it's probably time to give it a try. Use some sort of topical yohimbine gel (I like Yohimburn ES personally) 30 minutes before you workout; chances are the reason you aren't seeing any improvement to your abdominal area (if you're skinny enough) is that the fat there is A2 rich (very estrogenic, to keep it simple). Such fat is a motherfucking cunt to get rid of and without the use of Yohimbine gels and/or some sort of aromatase inhibitor (but I'd hold off on that), many people never get rid of it. I hope this helps somewhat, and sorry again for the pseudo-necro.

I would say, start around 15-18% body fat, If you do it with other stuff. That the most important part. I cant tell you how many Guido faggots i see on the beach with abs of steel and the upper body of a 12 year old girl.

Here was my workout plan for the 3 months before Lacrosse. Run 15-30 min. Arms and shoulders 30 minutes. Chest and Abs - 15 mintutes. Legs 10 minutes. You could do all in one day or rotations. I also dont recomend that you take any supplemnts or anything eles then eating a health meal 1 too 2 hours after. The reason for the no supplements is that your body will piss most of them away because your taking them in higher amounts then you are use to. Also dont worry to much if you do have some amount of fat. The people you see with carved out abs have been 1. Working out a very very long time 2. Use crash dieting 3. Excersize bulimics.

If you look at pro athleats like Hocky, Basket ball, Futball, and Lacrosse, you will see that none of them are really cut but you can see the deffination in there muscels.

I will also try to find the website that had some how to do at home excesizes.

Edit: I'm sorry for my spelling. My computer crashed and i dont know how to get the firefox spell check back on.

I only suggested that because you really need to be at that to have topical yohimbine work for you =P. Also, as to the home exercises, I can probably suggest something for any body part if you ask ;3.

Edit: Oh yeah, as for the people on the beach with the really cut ass abs but the pussy upper bodies; more likely than not they're just hardcore ectomorphs, and don't have to work to have a 4/6/8 pack. We do however have to work alot to put on mass compared to mesos and endos, so everything balances out D:.

[simozene]

Cock pushups! Try to do one of them every day.

[Keno]

http://forum.bodybuilding.com/showthrea ... did=308125

Read that, follow what it says, and you will have a really visible six pack within eight weeks.

[Mysterio]

ok, so i've been doing a lot of cardio recently (running seldomly, mostly playing dance games [yes, its fun and its cardio while i'm having fun]) but my gut really isn't going down, and its starting to bug me, so what are some good ab workouts or better yet, what are the secrets to doing situps to get better results fast and whatnot.

Did you used to be heavier? If so, this could be estrogen related fat, which is a total bitch to get rid of without the help of some sort of inhibitor.

Yes i used to be heavier, I'm 5'10" and used to be 190 around... sept 2004 at first... I broke up w/ one of my exs at the time, started ffxi, and i skyrocketed to 240+ (Thank you FFXI), i've been like that since 2005, now i'm down to 220, and trying to get back down to at least 200, but i need a more lean torso more than anything else, most of my cardio is from playing dance games at the arcade, and yes i do feel more muscles than what i had before, but the fat is overlapping. So i obviously need to change my diet to work that off. What's an inhibitor? (sorry for the ignorance)

And also thanks a lot for the tips, its making sense to me why i'm not losing weight as fast as before but i'm doing cardio often.

SOUNDS LIKE YOU NEED WII FIT

Save you a pile of money than opposed to the fucking arcade for your workout, lmao

[Kazen]

I'd go with a better Cardio workout. Myself, I do shadow boxing with weights on (I've done karate/boxing for over 10 years even though I dont do it anymore) and it's a great workout. Between that and jogging it's a great cardio workout, or at least I think it is. You might also want to change you're diet around to fit the new workout.

[Zylo]

It really comes down to this: are you losing weight with what you're doing, and, if so, do you still retain dispraportionate amounts of fat around your abs? If you still have weight to lose, your best bet is cardio in the morning before you eat anything 5 times a week; half an hour should suffice, and interval training (periods of rather lax exercise with periods of extremely intense exercise interspersed. If you are thin but still have a gut, topical Yohimbine is your best bet. Simply apply that shit before your work out and you're good. If you just have normal fat, cardio and crunches alone should get you results eventually, but if you have A2 rich fat, the sad truth is that all of the exercise in the world is going to do little or nothing without some sort of chemical (yohimbine, aromatase inhibitors, etc) help. With that being said, I wish you the best of luck, and will try my best to answer any questions you may have. Best case scenario would probably be (as I've said) that you just have some normal fat, with the next best thing being that you're just retaining alot of water in estrogenic tissue and a reduction of localized estrogen will help you to flush it out.

[Keno]

It really comes down to this: are you losing weight with what you're doing, and, if so, do you still retain dispraportionate amounts of fat around your abs? If you still have weight to lose, your best bet is cardio in the morning before you eat anything 5 times a week; half an hour should suffice, and interval training (periods of rather lax exercise with periods of extremely intense exercise interspersed. If you are thin but still have a gut, topical Yohimbine is your best bet. Simply apply that shit before your work out and you're good. If you just have normal fat, cardio and crunches alone should get you results eventually, but if you have A2 rich fat, the sad truth is that all of the exercise in the world is going to do little or nothing without some sort of chemical (yohimbine, aromatase inhibitors, etc) help. With that being said, I wish you the best of luck, and will try my best to answer any questions you may have. Best case scenario would probably be (as I've said) that you just have some normal fat, with the next best thing being that you're just retaining alot of water in estrogenic tissue and a reduction of localized estrogen will help you to flush it out.

If you do that I will personally bitch slap you. That is the absolute dumbest thing you can do. Well, I guess if your intention is to burn away all your muscle then yeah, do that. Also if you're having trouble losing weight in general you should try switching from standard cardio to HIIT.

[MF Perm]

It really comes down to this: are you losing weight with what you're doing, and, if so, do you still retain dispraportionate amounts of fat around your abs? If you still have weight to lose, your best bet is cardio in the morning before you eat anything 5 times a week; half an hour should suffice, and interval training (periods of rather lax exercise with periods of extremely intense exercise interspersed. If you are thin but still have a gut, topical Yohimbine is your best bet. Simply apply that shit before your work out and you're good. If you just have normal fat, cardio and crunches alone should get you results eventually, but if you have A2 rich fat, the sad truth is that all of the exercise in the world is going to do little or nothing without some sort of chemical (yohimbine, aromatase inhibitors, etc) help. With that being said, I wish you the best of luck, and will try my best to answer any questions you may have. Best case scenario would probably be (as I've said) that you just have some normal fat, with the next best thing being that you're just retaining alot of water in estrogenic tissue and a reduction of localized estrogen will help you to flush it out.

If you do that I will personally bitch slap you. That is the absolute dumbest thing you can do. Well, I guess if your intention is to burn away all your muscle then yeah, do that. Also if you're having trouble losing weight in general you should try switching from standard cardio to HIIT.

It's just fasted cardio, it's not stupid. Stupid is not eating all day and doing cardio, that's dangerous. Kickstarting your metabolism before you kickstart your metabolism is a good way to melt pounds, just don't do it as a normal routine.

[Ryany]

you can't spot-reduce

Abs are almost entirely dependant on having low bodyfat percentage since a lot of fat is stored between the skin and your ab muscle. It doesn't matter how much you train abs, you won't likely won't see a six pack without less than 8% bodyfat. Also, crunches are better than situps even though they are more of a pain in the ass. I don't know about how much you weight train, but putting on lean body mass is the best way to lower your bodyfat percentage without looking like a skeleton in doing so. This would include a complete workout involving all the major muscle groups. (and not just bench, abs, biceps)

[Zylo]

It really comes down to this: are you losing weight with what you're doing, and, if so, do you still retain dispraportionate amounts of fat around your abs? If you still have weight to lose, your best bet is cardio in the morning before you eat anything 5 times a week; half an hour should suffice, and interval training (periods of rather lax exercise with periods of extremely intense exercise interspersed. If you are thin but still have a gut, topical Yohimbine is your best bet. Simply apply that shit before your work out and you're good. If you just have normal fat, cardio and crunches alone should get you results eventually, but if you have A2 rich fat, the sad truth is that all of the exercise in the world is going to do little or nothing without some sort of chemical (yohimbine, aromatase inhibitors, etc) help. With that being said, I wish you the best of luck, and will try my best to answer any questions you may have. Best case scenario would probably be (as I've said) that you just have some normal fat, with the next best thing being that you're just retaining alot of water in estrogenic tissue and a reduction of localized estrogen will help you to flush it out.

If you do that I will personally bitch slap you. That is the absolute dumbest thing you can do. Well, I guess if your intention is to burn away all your muscle then yeah, do that. Also if you're having trouble losing weight in general you should try switching from standard cardio to HIIT.

The only way that you're going to burn away all of your muscle is if you fucking do cardio for hours on end every day. But if everyone is going to insist that I don't know jack shit, I will stop trying to help.

Edit: Not trying to sound emo here, just having a bad day >_>

[Venture]

Trying to do this myself. Started last week by emptying my fridge of all drinks except orange juice, milk, green tea and water I filter through a Brita pitcher. Take a Centrum A-Z in the morning with milk and OJ and that high-protein, high-fiber oatmeal to try to keep my body balanced, then it's either skip lunch if my day is more sedentary then usual, and go with lean meat and green tea for dinner. Throw in another pack of oatmeal during lunch since they're cheap and last a while for a box. Drink water inbetween.

I put in at least a mile on the track every morning running, but it's more like a military endurance run then a jog or sprints. At least thirty sit-ups a day, and I use 8-pound dumbbells for upper body in repetitions of 30s. I get something of a bonus living in Florida, in that it's so hot and humid down here most of the time it just makes the sweating worse. Hopefully I can get this belly off me and get back to where I could put 2 miles down easy on the track. As is, i'm concerned my weight is causing too much stress on the rest of my body. Wears me out faster, sweating easier etc. Concerned about my protein intake, too. Might actually be taking in more then I need, or not enough. Supplements and all. Seems a good thread to ask around about any possible modifications other people have used.

[archibaldcrane]

Trying to do this myself. Started last week by emptying my fridge of all drinks except orange juice, milk, green tea and water I filter through a Brita pitcher. Take a Centrum A-Z in the morning with milk and OJ and that high-protein, high-fiber oatmeal to try to keep my body balanced, then it's either skip lunch if my day is more sedentary then usual, and go with lean meat and green tea for dinner. Throw in another pack of oatmeal during lunch since they're cheap and last a while for a box. Drink water inbetween.

Eat something. Eat 2 ounces of lean chicken breast and some steamed broccoli or asparagus or spinach. When I worked on Extreme Makeover we fed those people 6 times a day, small high protein bits with a dark green diuretic vegetable, and they'd drop weight at an astronomical rate (10 pounds a week sometimes for the really big guys). Not eating isn't the best way to go. Keep your body working, wanting and expecting food - and give it really healthy food to work with.

[Venture]

Even if your day, like today, is just sitting in front of a computer doing some typing work for 8 hours? I thought about lunch today, but I pulled it out and felt fat just doing so, even though I had ate breakfast at 8 AM.

[archibaldcrane]

Even if your day, like today, is just sitting in front of a computer doing some typing work for 8 hours? I thought about lunch today, but I pulled it out and felt fat just doing so, even though I had ate breakfast at 8 AM.

Yes. On Extreme Makeover the people would often spend weeks on end doing nothing as they recovered from surgeries, but they'd still be eating 6 meals a day, and they'd continue losing weight. It's not much food at a time, just enough to keep your metabolism going.

[Venture]

Ah, I understand now. Thank you very much for your advice!

[archibaldcrane]

If you do this, Tupperware is your friend. Divide your food up into small segments, and just microwave+eat every couple hours. Lean protein (chicken or fish - they'd do steak sometimes once per day)+dark green veggie, throw in a little carbs (mashed potatoes, yams) before a workout if you work out, so you don't get light-headed. Works like a charm.

[Zylo]

Even if your day, like today, is just sitting in front of a computer doing some typing work for 8 hours? I thought about lunch today, but I pulled it out and felt fat just doing so, even though I had ate breakfast at 8 AM.

Yes. On Extreme Makeover the people would often spend weeks on end doing nothing as they recovered from surgeries, but they'd still be eating 6 meals a day, and they'd continue losing weight. It's not much food at a time, just enough to keep your metabolism going.

Listen to this dude; one of the big mistakes people trying to lose weight make is barely eating. If you don't eat, your body will go into starvation mode and you will hang onto calories, it's quite counterproductive. Eating small meals at regular intervals is, as he said, a great way to boost your metabolism d('-'*).

[Ddz]

I work out every day; my routine is this:

Work out on an empty stomach, drink mass amounts of water during workout
Run 1-2 miles on treadmill
If time persists, do a 3rd mile on the elliptical
stretch, work out abs - I usually do 50 on each side to hit my obliques and then I do 2 sets of 50 to hit the front real good on the ab machine
or 3 sets of 25 bicycle-kick style crunches on the floor
3 sets of 25 on the reverse ab machine (the one that works your lower back, working out your lower back will help sort of pull all those muscles at your core together) clutching a 5 or 10 lb weight

I eat small meals, for instance today:

1cup raisin brain crunch for breakfast with a banana(after my workout)
1 hot dog and half a bun & 1 cup trail mix for lunch
for dinner I'm thinking about making 1 egg and wrapping it in a small tortilla with salsa and cheese and maybe a small salad on the side if I'm hungry after that.
If I'm extra hungry (some days I run upwards of 4 miles) I'll snack on trail mix or something high in protien. Try to stay away from sugar (aside from natural sugar in fruits) and processed flour & wheat. Whole grain is your friend! And drink TONS of water.

[Semitry]

I work out every day; my routine is this:

Work out on an empty stomach, drink mass amounts of water during workout
Run 1-2 miles on treadmill
If time persists, do a 3rd mile on the elliptical
stretch, work out abs - I usually do 50 on each side to hit my obliques and then I do 2 sets of 50 to hit the front real good on the ab machine
or 3 sets of 25 bicycle-kick style crunches on the floor
3 sets of 25 on the reverse ab machine (the one that works your lower back, working out your lower back will help sort of pull all those muscles at your core together) clutching a 5 or 10 lb weight

I eat small meals, for instance today:

1cup raisin brain crunch for breakfast with a banana(after my workout)
1 hot dog and half a bun & 1 cup trail mix for lunch
for dinner I'm thinking about making 1 egg and wrapping it in a small tortilla with salsa and cheese and maybe a small salad on the side if I'm hungry after that.
If I'm extra hungry (some days I run upwards of 4 miles) I'll snack on trail mix or something high in protien. Try to stay away from sugar (aside from natural sugar in fruits) and processed flour & wheat. Whole grain is your friend! And drink TONS of water.

Do you have a 6 pack?

[Ddz]

I work out every day; my routine is this:

Work out on an empty stomach, drink mass amounts of water during workout
Run 1-2 miles on treadmill
If time persists, do a 3rd mile on the elliptical
stretch, work out abs - I usually do 50 on each side to hit my obliques and then I do 2 sets of 50 to hit the front real good on the ab machine
or 3 sets of 25 bicycle-kick style crunches on the floor
3 sets of 25 on the reverse ab machine (the one that works your lower back, working out your lower back will help sort of pull all those muscles at your core together) clutching a 5 or 10 lb weight

I eat small meals, for instance today:

1cup raisin brain crunch for breakfast with a banana(after my workout)
1 hot dog and half a bun & 1 cup trail mix for lunch
for dinner I'm thinking about making 1 egg and wrapping it in a small tortilla with salsa and cheese and maybe a small salad on the side if I'm hungry after that.
If I'm extra hungry (some days I run upwards of 4 miles) I'll snack on trail mix or something high in protien. Try to stay away from sugar (aside from natural sugar in fruits) and processed flour & wheat. Whole grain is your friend! And drink TONS of water.

Do you have a 6 pack?

I've been running every day for 8 weeks now. I started out at a mile a day and worked my way up. I don't quite have a full fledged 6-pack yet, but I can notice some definition in my upper abs and a lot in my legs. I'll get there in another 4-5 weeks or so I think, if I keep up my daily workout and diet regimen close to the one above. :D