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ABS???

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Linzi
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2003/12/20 14:58:21 (permalink)

ABS???

Well I have been training now for about 1 year and although I see results everywhere else I just cant seem to get the correct formula to get my abs showing. I really want to get it right this year for the summer season.
How often do you all train abs and any advice on what exercises are best???
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    gymbabeliz
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    RE: ABS??? 2003/12/20 15:30:58 (permalink)
    hi

    Getting abs showing is down to diet more than what exercises you do.

    however to answer your question I train abs about 3 times a week.
    #2
    PartyBoy
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    RE: ABS??? 2003/12/20 18:25:56 (permalink)
    GBL is spot on. Diet & cardio to reduce bodyfat levels are key.
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    Linzi
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    RE: ABS??? 2003/12/22 12:40:14 (permalink)
    Well being quite new to body buildins I have been reading alot of information about diet and at the moment I am very confused. I am sure with more time an experience I will learn what is best though. I weight at the moment 126lbs and I am 5'6. So I am not overweight but I know how important eating the correct food is for me to be able to put on the correct sort of weight.
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    gymbabeliz
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    RE: ABS??? 2003/12/22 12:53:23 (permalink)
    Without knowing your goals and current state its quite hard to advise...are you trying to pack on some muscle size or just get a more athletic look? Chances are abs will only really come through if you diet..I expect from your reading you know how important it is to get plenty of protein in,and you need carbs too if you are trying to put on muscle, but fewer carbs if you're dieting down. You're the same weight as me so just to give an idea, I'm on 200g protein and 150g carbs, but i'm not cutting.

    Sorry thats a bit general and not very helpful..in terms of actual exercises i use a mixture of things, but crunches, reverse curls, side crunches are all good basics, swissball crunches and knee raises add a bit of variety. But how my abs look depends a fair bit on diet and water.

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    gymbabeliz
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    RE: ABS??? 2003/12/22 12:56:07 (permalink)
    btw if you have any things you are particularly confused about just post the question !
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    Linzi
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    RE: ABS??? 2003/12/22 13:11:19 (permalink)
    I appreciate you answering my questions and sorry I am being a little general this is all alittle new to me.

    I am currently eating 5 meals per day made up of around 300-400 cals and getting on average about 120g protein per day not much fat(30g) and the rest carbs.

    My goals is to really build up. A year ago I when I first started I was 112lbs so I have put on alittle weight and look really lean but I dont seem to be able to get to the toned look I want. My problem area as for most women is the stomach which I really want to work on coming upto summer.

    Thanks again and I suppose this is the best place to get advice from the people who know.
    #7
    Linzi
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    RE: ABS??? 2003/12/22 13:51:02 (permalink)
    Another thing I would be interested in is do you seperate doing cardio and weights. I have been doing both together??
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    gymbabeliz
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    RE: ABS??? 2003/12/22 14:51:59 (permalink)
    ok firstly let me say i'm not a nutritionist at all, but my diet is prepared by one, so we can kinda make some comparisons and hope we're on the right track. Also I don't know how much you're training and doing cardio.....but still here goes..

    If you're building up you might have to take the focus off the abs for now although if you're eating clean i'm sure they'll start showing through eventually anyway.

    so 5 meals at 350 cals = 1750 cals. At a guess from your weight that is slightly over maintenance so fine to be putting on some mass, although i dont think its much over. (a lot of people might say you need far more kcals over maintenance to bulk but i dont find that to be the case - only my experience here)

    The only thing i notice is that if you're getting 120g protein thats less than a third of kcals coming from protein, you must be getting about 300g carbs (if my maths is right) which is high. If you could drop the carbs down a little and the protein up you might see a difference.

    fat doesnt need to be so low. Make sure you're getting your essential fats in there, I have at least a tablespoon of udo's oil every day which is 30g before counting any fat from food! But that kind of fat promotes a healthy metabolism and so fat loss.

    I spread complex carbs through the day at every other protein meal to keep blood sugar levels steady, and have fast carbs after training followed by a meal with complex carbs and protein.

    I hope this is helping a little?

    Cardio- the general consensus tends to be to do them separately, or at the very least do your cardio after weights, rather than before.
    #9
    Linzi
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    RE: ABS??? 2003/12/22 15:08:45 (permalink)
    Thank you I will give this a go and see how I get along. I do find it a little hard to find ways of getting more protein into my diet apart from the normal protein powders etc....i think I need to go back to the planning board.

    I will spend the next couple of weeks getting together exactly what I am eating ina diary and see where I think I might be missing.

    Again it has been really useful and have a good xmas.
    #10
    ANGEL DELIGHT
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    RE: ABS??? 2003/12/27 22:13:59 (permalink)
    As well as diet, try exercises such as the PLANK and SIDE PLANK. Use the stability ball for your ab exercises too as this brings all the stabilising muscles into play. Crunches on the ball will work rectus abdominus which creates that 6-pack appearance. Pilates based exercises like single leg lifts actually work the TVA section which aesthetically leads to a flatter apperance.
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    bscrusher
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    RE: ABS??? 2003/12/28 01:05:59 (permalink)
    if this sounds strange, do some reserarch, then try it. you will get results immediately.

    first make sure you are not overtraining. if you are doing cardio and lifting together, niether can be intense. people who do that sort of thing are usually doing their workouts too frequently and are overtrained. if you are overtrained your prospects for any progress are non-existent.

    extremely few people do ab training correctly. the best ab training for beginners is deadlift lockouts, aka, partial deadlift or health lift. go heavy, watch your six pack appear and strength in all physical activities improve.

    drop all crunches, leglifts and sit-ups. they only over stress the hip flexors and endanger the spine.
    #12
    PikeKing
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    RE: ABS??? 2003/12/28 10:59:31 (permalink)
    quote:
    Originally posted by bscrusher

    if this sounds strange, do some reserarch, then try it. you will get results immediately.

    first make sure you are not overtraining. if you are doing cardio and lifting together, niether can be intense. people who do that sort of thing are usually doing their workouts too frequently and are overtrained. if you are overtrained your prospects for any progress are non-existent.

    extremely few people do ab training correctly. the best ab training for beginners is deadlift lockouts, aka, partial deadlift or health lift. go heavy, watch your six pack appear and strength in all physical activities improve.

    drop all crunches, leglifts and sit-ups. they only over stress the hip flexors and endanger the spine.



    I agree with the your point on heavy lifts being great for the abs, I had best results with mine while doing lots of olympic lifting.

    That last point is half right, you need to give more info than that though. A lot of people I see/train do not have enough lower abdominal strength to do leg raises so they become an upper ab and hip flexor exercise. Sit ups are good if you dont have dominant hip flexors and sufficient lower abdominal strength.
    #13
    ANGEL DELIGHT
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    RE: ABS??? 2003/12/28 22:54:31 (permalink)
    Smart Ass Pikeking!!!!!!!
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    ANGEL DELIGHT
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    RE: ABS??? 2003/12/28 22:56:50 (permalink)
    i'm allowed to say that coz he is my best mate and training partner!
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    zee_zack
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    RE: ABS??? 2004/01/05 02:31:15 (permalink)
    Linz, I suggest you carb up and increase your intake of food. Eat brown pasta, rice, and grilled fish. Adding an additional meal or two to your present diet will help. Eating more meals speeds metabolism helping you to loose fat, brown foods burn themselves practically.

    For the abs, I suggest kneeling weighted crunches. http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html These are really good. For lower abs try these ones http://www.exrx.net/WeightExercises/RectusAbdominis/CBHipRaise.html
    Keep training elsewhere. Rob
    #16
    vascular1
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    RE: ABS??? 2004/01/14 14:56:21 (permalink)
    linz... DO NOT carb up !! this will lead to excess weight gains and halt any fat loss...
    as liz says, try upping your protein, whilst reducing carbs.. over time this will have a pretty good effect at reducing your bodyfat (aswell as cardio) and hardening your body, thus enabling your abs to show thru..
    #17
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