6 pack (help!!!!!!!!)
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
RE: 6 pack (help!!!!!!!!) - 3/31/2006 11:24:51 AM
|
|
|
Carl
Posts: 292
Joined: 12/10/2005
Status: offline
|
clean diet, lots of cardio. its easier said then done though, i want abs but i havent even started yet and its almost summer time. i need to get my **** together and do it.
(in reply to PimpWivGunZ)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 3/31/2006 11:50:45 AM
|
|
|
PimpWivGunZ
Posts: 1018
Joined: 11/10/2005
From: My mum
Status: offline
|
i know it is isnt it, like getting up early n jogging (to help) :S i like sleeping in to atleast 7 am school days, how often should i work out my abs though because ide of thaught u shud do it every nite not 2 intesnse but people have said only twice a week, and what excersises should i do for my abs i do a phew but none that really burn like hell, i mean they burn but after bout 2 mins my abs r fine :S thanks
(in reply to Carl)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 3/31/2006 2:46:44 PM
|
|
|
Carl
Posts: 292
Joined: 12/10/2005
Status: offline
|
well it depends, if you want small tone abs then do some crunches every other night. if you want to have big abs that stick out more, do a few sets of crunches with weights 2-3 times a week.
if you do some heavy crunches, in the 8-12 rep range, itll make them bigger, like any other muscle.
(in reply to PimpWivGunZ)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 3/31/2006 2:53:27 PM
|
|
|
andy
Posts: 1013
Joined: 8/21/2004
From: Ohio
Status: offline
|
Some people train with high reps for abs and have just as good of abs as people who train with low reps. You just have to figure out which way your abs react to better. Also no one says you have to do one or the other you could always do high reps one day then lower reps for the other.
Exercises for abs that I do are- crunches, decline crunches, and twist crunches. Then for low reps you would just add weight to the exercises.
_____________________________
We should live our lives as though Christ was coming this afternoon. - Jimmy Carter
(in reply to Carl)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 3/31/2006 10:31:42 PM
|
|
|
mustang
Posts: 178
Joined: 1/20/2006
Status: offline
|
Abs are just like chest and other muscles, they need protein and recovery too. The best time to do abs...Is in your bulking phase (if you do that) otherwise Just eat healthy and get lots of calories and protein
The exercises I find best for abs are
Upper
Cable crunches (3 sets 20)
http://exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html
seating cable crunches (3 sets 12)
http://exrx.net/WeightExercises/RectusAbdominis/CBSeatedCrunch.html
Lower
Hanging leg raises (I do it with a 50 pound dumbell between my legs for 3 sets of 15)
http://exrx.net/WeightExercises/RectusAbdominis/WtVerticalLegHipRaise.html
Incline crutches (3 sets of 25 with weight behind head)
http://exrx.net/WeightExercises/RectusAbdominis/WtInclineCrunch.html
Obliques
Twist (for a warm up, do 100 turns)
http://exrx.net/Plyometrics/BroomstickTwist.html
Side bend (3 sets 12)
http://exrx.net/WeightExercises/Obliques/DBSideBend.html
also any ab machines you may have at your gym, use.
Heres a little secret for fast weight loss
When most people do cardio they do it during the day. Now what that does is burns off all the carbs, and once all the carbs are gone it burns off fat. You may not even burn off all the carbs, and your cardio was a waste of time because no fat was burned.
Now think about this, you just woke up, you havent ate in 8-10 hours (roughly) you hop on the tredmill for 45 minutes. Now during the whole 45 minutes, your body has no carbs, so the whole time it is burning fat to give you energy.
the result. up to a 300% faster burn in body fat.
if there is something wrong with the plan i showed you tell me (you dont have access to that equptment, etc) tell me, I can give you a different one.
_____________________________
http://www.discussbodybuilding.com/m_214540/mpage_1/key_/tm.htm#214546
Designer Supplements Xceed/ Gaspari Size on log
(in reply to andy)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 4/1/2006 4:14:24 AM
|
|
|
PimpWivGunZ
Posts: 1018
Joined: 11/10/2005
From: My mum
Status: offline
|
great help, yeh, i dont have access to that equipment what so ever, i got dumbells barbell bench, could use a tred mill tbh gym is 2 far away to go on a morning and i find running on a tredmil is much easier to record progress, plus you stay at one speed ETC, but yeh, i dont have access to those machines
thanks
(in reply to mustang)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 4/1/2006 11:47:59 AM
|
|
|
PimpWivGunZ
Posts: 1018
Joined: 11/10/2005
From: My mum
Status: offline
|
...?
(in reply to PimpWivGunZ)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 4/1/2006 6:29:59 PM
|
|
|
mustang
Posts: 178
Joined: 1/20/2006
Status: offline
|
alright lets change this around then
Upper
Crutches with dumbell behind head
(find a weight you can do 50 with but no more)
V up (hold dumbells in hands)
http://exrx.net/WeightExercises/RectusAbdominis/WtVUp.html
Lower
Flutter kicks (60 seconds)
http://www.shapefit.com/abs-exercises-scissor-kicks.html
Leg pull ins (dont be a pus, put a dumbell between your legs) 3 sets 20
http://www.shapefit.com/abs-exercises-flat-bench-leg-pull-ins.html
Leg raises
http://www.shapefit.com/abs-exercises-flat-bench-lying-leg-raises.html
Same rules apply as above ^
Obliques
Twist (for a warm up, do 100 turns)
http://exrx.net/Plyometrics/BroomstickTwist.html
Side bend (3 sets 12)
http://exrx.net/WeightExercises/Obliques/DBSideBend.htm
One extra Ill describe, its a variation for twist
hold a dumbell in your hand, keep your feet up like crutches (dont rest them, trust me it burns so much more) now what you do is twist to the left, touch the ground with the dumbell, twist to the right, touch the ground, go back and forth as fast as possible for 60 seconds, with your legs up it becomes in my opinion the must brutal ab exercise, over time increase the time you do it and weight.
http://www.shapefit.com/training.html
heres a great site for different ab and other muscle exercises
_____________________________
http://www.discussbodybuilding.com/m_214540/mpage_1/key_/tm.htm#214546
Designer Supplements Xceed/ Gaspari Size on log
(in reply to PimpWivGunZ)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 4/2/2006 8:28:07 AM
|
|
|
PimpWivGunZ
Posts: 1018
Joined: 11/10/2005
From: My mum
Status: offline
|
nice 1 thanks for the help, so on the last 1 wen u describe is the dumbell in both hands or what bcos i dno ow ude du it with jus 12 hand cos wunt it b workin 1 side more, or are u passing it wen u get it to the top ?? thanks agen
(in reply to mustang)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 4/2/2006 10:01:48 AM
|
|
|
PimpWivGunZ
Posts: 1018
Joined: 11/10/2005
From: My mum
Status: offline
|
oh and, if i run on a morning b4 i eaten or owt for about half an hour every day monday to friday how with a clean diet and working my abs twice a week, how long u fink itl b till i have a 6 pack
(in reply to PimpWivGunZ)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 4/2/2006 12:26:36 PM
|
|
|
mustang
Posts: 178
Joined: 1/20/2006
Status: offline
|
http://www.shapefit.com/abs-exercises-plate-twists.html
I didnt even notice they had it on that site, but yeah there it is.
As far as body fat, with a clean diet and running daily, it could be a month to 2 months. The main thing to remember is sweat as much as possible while running, and carry water. One of the reasons people cant see their abs is due to water retention in the stomach, this is from too much salt. If you sweat all that out and keep sodium to a minumum then you will see a lot better results. If your flick your stomach with your finger, or pull back on some skin and lect go and you see a ripple across your body, you have water retention, that can be eliminated.
http://www.bodybuilding.com/fun/water.htm
heres a great article for that
_____________________________
http://www.discussbodybuilding.com/m_214540/mpage_1/key_/tm.htm#214546
Designer Supplements Xceed/ Gaspari Size on log
(in reply to PimpWivGunZ)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 4/2/2006 3:04:13 PM
|
|
|
deweydog78
Posts: 283
Joined: 12/16/2004
Status: offline
|
quote:
ORIGINAL: mustang
Heres a little secret for fast weight loss
When most people do cardio they do it during the day. Now what that does is burns off all the carbs, and once all the carbs are gone it burns off fat. You may not even burn off all the carbs, and your cardio was a waste of time because no fat was burned.
Now think about this, you just woke up, you havent ate in 8-10 hours (roughly) you hop on the tredmill for 45 minutes. Now during the whole 45 minutes, your body has no carbs, so the whole time it is burning fat to give you energy.
the result. up to a 300% faster burn in body fat.
while that is effective, it is also a prime way to burn muscle. get 10-20g of protein before you do that, no carbs, to help spare your hard earned muscle.
_____________________________
let's break out the shotguns we're going to town,
this quote from our weapons "this fight is more important than your life"
Hell is empty, the devils are here
6'2"
213
365 deadlift
265 bench
what a choir boy
(in reply to mustang)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 4/5/2006 9:15:55 AM
|
|
|
PimpWivGunZ
Posts: 1018
Joined: 11/10/2005
From: My mum
Status: offline
|
and what can i eat that has lots of protein without carbs in it before i do this ??
(in reply to deweydog78)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 4/5/2006 10:36:10 AM
|
|
|
deweydog78
Posts: 283
Joined: 12/16/2004
Status: offline
|
meat. any meat. i just drink a small protien shake, it has about 3 carbs, which are inconsequential.
_____________________________
let's break out the shotguns we're going to town,
this quote from our weapons "this fight is more important than your life"
Hell is empty, the devils are here
6'2"
213
365 deadlift
265 bench
what a choir boy
(in reply to PimpWivGunZ)
|
|
|
|
|
RE: 6 pack (help!!!!!!!!) - 4/7/2006 5:39:42 AM
|
|
|
Trying2Lift
Posts: 71
Joined: 2/20/2006
Status: offline
|
I was in the same situation as yourself, 13.5% bodyfat.... 2 months ago. Started doing a mile a day in 12 minutes, then 10 eventually. But I would do that at night, just so wasted carbs wouldn't turn into fat. And afterschool or before school depending when i had time to go to the gym I would do weightlifting 4-5 times a week. Now I have a 6 pack and am 6.5% bodyfat, starting to cut out cardio so I can gain some lean muscle mass.
(in reply to PimpWivGunZ)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
im 15 n got around 13% bf i think. 
feels gr8, i strougled today (thursday) after doing it teusday but jus had to tell you guys how much my abs worked n ached thanks alot, ill have a 6 pack in no time 
