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ABS - 12/17/2004 6:59:04 AM
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masterdiver89
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Hey,
My abs are a pain in the a** so maintain. I do 10min stright w/ 3 sets. Thats 30min, it really annyoing and im not sure if its working. I can feel the burn after about 20min though. ANY THOUGHTS?, Austin
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RE: ABS - 12/17/2004 2:10:19 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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First of all, what exactly are you doing for twenty minutes? Your exercises should be measured by sets and reps, not amount of time- Here's an idea of a good ab workout- 3 sets cable crunches, 8-10 reps, 3 sets hanging knee twists, 8-10 reps, 3 sets decline reverse crunches. There are plenty of other ways to work the abs, but you might want to look into something like that.
Next, THE BURN MEANS NOTHING. Getting a six pack, if that's your goal, is a combination of building the ab muscles so that there's something there to show, and then lowering your body fat percentage to the point where there's little or no fat covering them up. Here's a couple of myths regarding the abs-
Doing ab work will get rid of the fat in your stomach area.
This is totally wrong. Doing ab work, or any sort of exercise, will of course burn calories and therefore burn some fat- But your body does not have to burn the fat from any particular area. Most of the time, it's sort of an all-over process, and your problem areas usually retain some fat until you get to real low bodyfat percentage levels. Targeting your abs to get rid of fat in that area is a waste of time, the way to get rid of fat is through cardio and nutrition.
More work means better results.
I've seen plenty of people go for the heavy weights and low reps when it comes to their chest, and then spend way too much time grunting on the floor trying to crank out hundreds of crunches or situps- For what? The abs are muscles, just like any other muscle. If you want some nicely proportioned abs to show off, you have to ditch the marathon workout sessions for them and treat them like you'd treat your biceps, legs, or shoulders- Use some weight. Assaulting them with tons of situps or crunches will only get them used to fatigue, not cause them to grow- Think about it, if you took a five pound weight and bench pressed it a hundred times, you'd most likely feel the burn too- But it won't improve the way your chest looks one bit, and it definitely won't make you any stronger. It'll just make your body more adapted to lifting a five pound weight a whole bunch of times. Forget the burn, it means nothing except that you're most likely headed for fatigue rather than muscle development or fat loss.
Hope this helps!
(in reply to masterdiver89)
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RE: ABS - 12/17/2004 2:51:04 PM
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masterdiver89
Posts: 77
Joined: 11/12/2004
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a lil thanks. I already have a six pack but i want it to show more. So any specific exercieses?
(in reply to cpl)
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RE: ABS - 12/17/2004 3:00:59 PM
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cpl
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From: New York City
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What exactly are you doing now?
Exercises like I mentioned earlier- re-read my post.
< Message edited by cpl -- 12/17/2004 3:01:38 PM >
(in reply to masterdiver89)
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RE: ABS - 12/17/2004 3:08:30 PM
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masterdiver89
Posts: 77
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ya i dont what there called exactally but normal sit up and then when u come up, u go to 1 side then down the up but to the other side. but lik ur doing a normal situp only leaning to each side.
(in reply to cpl)
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RE: ABS - 12/17/2004 6:31:14 PM
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8pack
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From: Boca Raton, FL
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quote:
Doing ab work will get rid of the fat in your stomach area.
This is totally wrong. sorry but i totally have to disagree with this statement from my personal experience. when im not happy with the layer of fat on my abs, i do nonweighted crunches with high number of reps.. this seems to work great for me since im not a big fan of running.
(in reply to masterdiver89)
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RE: ABS - 12/17/2004 6:37:45 PM
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8pack
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quote:
a lil thanks. I already have a six pack but i want it to show more. So any specific exercieses? you want them to pop out? then your gonna need to lose the 30min sit ups; and get yourself some weights, go low reps and heavy weight. as long as you go heavy weight and low reps, it doesnt really matter which ab exercises you do.
(in reply to 8pack)
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RE: ABS - 12/17/2004 7:35:41 PM
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masterdiver89
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OK thanks bro
(in reply to 8pack)
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RE: ABS - 12/18/2004 3:59:31 AM
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cpl
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From: New York City
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quote:
sorry but i totally have to disagree with this statement from my personal experience.
If it works for you, great- But I think we've established already that you're a freak of nature when it comes to your abs.
There is no such thing as spot reduction- That is, losing fat in a certain area by working that area out. Someone used to hang around here with a signature that read- "If spot reduction worked, people who chew gum would have skinny faces."
(in reply to masterdiver89)
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RE: ABS - 12/18/2004 10:11:05 AM
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8pack
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quote:
There is no such thing as spot reduction cpl, do you have proof from a site or something that i can check out? i'd like to learn more about it because i do not agree with this statement.
me being lucky when it comes to abs helps me see what is really true about them, because i see results unbelievably fast. i believe being able to see results faster helps me see what actually works for them.
i do not think my abs work in a diffrent way then any of you because i am human too, i believe my only advantage is getting faster results.
(in reply to cpl)
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RE: ABS - 12/18/2004 10:26:12 AM
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8pack
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quote:
"If spot reduction worked, people who chew gum would have skinny faces."
i dont think this is a good example because this is a totally different subject.
from my personal experiance(Again), you know how some people have huge muscular arms but they arent ripped at all, and some dont have as big arms but way more ripped arms;
since i have started working, carrying furnitures, i have noticed my arms getting more ripped but not any bigger, since carrying furniture is more of an endurance workout, it really did help get my arms more ripped and not any other part of my body
quote:
But your body does not have to burn the fat from any particular area. Most of the time, it's sort of an all-over process and again, it only hit the part of my body that i used, in other words my arms got more ripped but not any bigger.
------------
Guys like i said in the feedback forum, we dont have much of a scientist in this whole forum site, everyone speaks from their personal experiance, and this is mine.
(in reply to masterdiver89)
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RE: ABS - 12/18/2004 11:04:00 AM
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cpl
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Do a google search on spot reduction- You'll find many, many articles written by many, many professionals with the sort of credentials you're looking for. I'm far from being an expert, but the way the body burns fat is not hard to understand- And the wealth of info out there for those who are curious enough to look it up is thankfully more abundant than any theories that support the myth.
Here's one little article I came across out of the tons I came up with through Google- Sure, it might not be the most scientific, you can read through those yourself, but I like the way they explained it.
Spot reduction myth explained
The way I understand it, the way fat is stored in your body is determined by genetics- and it's also burned according to your genetics. Human beings burn fat from all over, not just from the area that's being exercised. I mentioned the whole idea of chewing making your face skinny- The muscles that control your jaw are in pretty much constant motion all day, so why do overweight people still have chubby cheeks? 8pack mentioned that it's different, but never said why it was different- Every muscle in the body is governed by the same rules, and all fat in the body is also governed by the same rules. Why would it be any different? Genetically speaking, people do tend to generally follow certain trends as to where more fat is stored in their bodies- Thighs, gut, ass- This is the natural way of things with human genetics. These are normally the hardest places to get rid of fat from, even for those of us who are in shape and want that last bit of definition in those areas- Why? Because that's the way we're built, plain and simple. Of course, there are exceptions, such as our ab-master 8pack- And his experiences have given him abs to be admired, so he obviously knows what works for him- But if most people followed the advice that got him where he is, they wouldn't have the same results at all.
One thing I'd like to say is this- Don't take my word for it. Like I said, I'm no expert- Look into it for yourself, do some research and make an educated decision as to what type of workout/nutritional plan you're going to invest your time and effort with. I'll also say that while searching for info on spot reduction, some supps did come up that claimed to be able to do just that- I've never used any of them, so I can't say whether or not they're able to do what they claim. I can say that based on everything I've learned since being here, and everything I've looked into myself, I believe that spot reduction is generally impossible through specific area targeting exercises.
As always, when there's a sticking point in beliefs, I'll ask anyone to provide links to similar info supporting the idea that spot reducing DOES work- And how it works.
(in reply to 8pack)
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RE: ABS - 12/22/2004 6:28:49 PM
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normangerman
Posts: 49
Joined: 12/16/2004
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Ok, I'm starting out at the moment as a normal 15 year old, any tips on how to get started on getting some abs?
(in reply to cpl)
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RE: ABS - 12/23/2004 9:16:15 AM
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8pack
Posts: 1257
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From: Boca Raton, FL
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damn boy, why dont you try reading the thread first, do you want us to rewrite it all just for you?
(in reply to masterdiver89)
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RE: ABS - 12/23/2004 10:39:26 AM
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masterdiver89
Posts: 77
Joined: 11/12/2004
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lol ya kid thats basically what i asked ,Austin
(in reply to 8pack)
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RE: ABS - 12/23/2004 2:31:41 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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quote:
damn boy, why dont you try reading the thread first, do you want us to rewrite it all just for you?
LOL!!! If there's ever a list compiled of best DB quotes ever, this should definitely be up there!
Re-read the thread. While there might be some difference of opinion on a single point, the basics are all there- Build muscle, burn fat that covers the muscle. Result- Nice abs.
(in reply to masterdiver89)
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RE: ABS - 12/23/2004 7:13:52 PM
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ShangriLa
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Joined: 3/28/2004
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Curious on my own - instead of developing a six pack or so, my abs just kinda grow like a barrel. They are prevalent and solid when I flex them (I've got some fat to lose, unfortunately) but they hold no six pack type shape. It's more like three horizontal beams than 6 squares. Any clue what I'm talking about?
(in reply to masterdiver89)
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RE: ABS - 12/23/2004 7:25:18 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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Sounds like a pic would help get a better response here, but generally speaking you probably need a lower bodyfat percentage in order to get your abs to show through. Of course, there are all sorts of variations on the shape and apparent arrangement of abs- Some people seem to have "longer" abs, other people's look uneven, or staggered- there's all sorts out there.
(in reply to ShangriLa)
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RE: ABS - 12/24/2004 1:59:21 AM
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usmczig
Posts: 38
Joined: 12/19/2004
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I'm totally without equipment most of the time, but i'm trying to define my abs better.. I'm sticking with
-normal crunches (in different directions to get more even exertion)
-suspended crunches and situps (legs and lower back supported horizontally with my middle and upper torso hanging free)
-that bicycle.. crunch... thing. where you get into a half-crunch position and cycle your legs?
-and verticle leg crunches
are there specific manual exercises that will give cleaner lines? right now my lines are sorta rolling, I want them to be much clearer.. then again, it could be the BF%
thankya
(in reply to cpl)
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RE: ABS - 12/24/2004 2:03:40 AM
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normangerman
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OK, what are some good tips on losing fat in that area?
(in reply to usmczig)
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