TIPS ON ACHIEVING A CUT 8-PACK OF FABULOUS ABS

QueenofSquats · 07-25-2003, 08:48 AM

Guys & Gals,
I am starting this thread on gaining more insight on one of the most desired aspect of leaness...GREAT ABS.

ALL TIPS WELCOME WITH OPEN ARMS

FEW OF MY TIPS ARE:
TRAIN ABS TWICE A WEEK....QUALITY NOT QUATITY

EAT A DIET LOW IN SODIUM & DRINK LOADS OF WATER

DO YOUR CARDIO

KEEP CALORIES IN NEGATIVE BALANCE TO REDUCE FAT ALL OVER, EVETUALLY FROM ABS TOO...PATIENCE

PB&J · 07-25-2003, 09:30 AM

Train with weights too, muscles burn lots of cals. They make the body more shapely too. Diet, Diet diet, diet, diet. Did I mention diet? Low carb works great.

Good Luck Queen.

ashbash · 07-25-2003, 12:02 PM

how long does it take for ab deffinition to show up considering you do enough cardio and are eating right?

**Prince** · 07-25-2003, 12:08 PM

Obviously it depends on the individual, but at around 12% bf abs start to show, this is different depending on where you carry your bf, most females carry the majority in their bf in the thighs/butt, where as males carry in the mid-section.

as far as duration, it all depends on where you're starting, if you are at 30% bf and the next guy/gal is at 15% bf obviously the time frame will be shorter for the person that is leaner to start.

btw, cardio is not a necessity, you can get lean without cardio.

ashbash · 07-25-2003, 12:14 PM

well Im at 23% body fat now and would love to get it lower. I am playing soccer in college but for as long as i've played and trained I have really never seen deffinition and i would love to. what are other ways to burn body fat other than cardio?

Lean_Physique16 · 07-25-2003, 02:22 PM

Prince, not everyone is gifted with the amazing genetics you no doubt have, but for the majority of us, cardio is a neccesity along with good dieting. That is the only way to get a six pack. By proper dieting and cardio several times a week. There is no doubt that you can get slimmer with just diet(I did exactly that) but my six-pack only showed after I started running.

gr81 · 07-25-2003, 06:34 PM

Quote:

Originally posted by Lean_Physique16
Prince, not everyone is gifted with the amazing genetics you no doubt have, but for the majority of us, cardio is a neccesity along with good dieting. That is the only way to get a six pack. By proper dieting and cardio several times a week.

You are wrong lean, cardio is not a must even for the genetically challenged. Cardio is certainly not the only way to get cut. There you go again using the word ONLY. you should watch how you phrase things. There isi no only way to do anything, maybe your diet wasn't as clean as you think it was.

RCfootball87 · 07-25-2003, 09:21 PM

Quote:

Originally posted by Prince
Obviously it depends on the individual, but at around 12% bf abs start to show, this is different depending on where you carry your bf, most females carry the majority in their bf in the thighs/butt, where as males carry in the mid-section.

as far as duration, it all depends on where you're starting, if you are at 30% bf and the next guy/gal is at 15% bf obviously the time frame will be shorter for the person that is leaner to start.

btw, cardio is not a necessity, you can get lean without cardio.

Prince, I've never had my body fat tested but is there anyway I could get a rough estimate? Like could you tell roughly by stats because I have no idea.

WDM Kyle · 07-25-2003, 10:44 PM

here is an online calculator for body fat who knows how accurate it is though
http://www.freeweightloss.com/calculator1.html

spire · 07-26-2003, 04:23 AM

Part of the problem that I have is that I can't get any size in my abs. I have about or less than 8% bf (8.5% according to that calcualator). So even now when my abs are relaxed I see nothing and even when I flex I only see the top couple. What are the best ways to increase strength/size of abs (preferably without weights)

RCfootball87 · 07-26-2003, 12:19 PM

Well according to this online thing I have 10.5%. When I flex my abs I can see them some, but I don't really care much about looks on them, I'm concerned because my core strenght isn't what it should be. For the first 5 months I lifted I thought abs were just for looks and never trained them individually, now im playing catchup. My lower back isn't weak but I dont do anything specific for it like deadlifts. But it's probably stronger from lots of squatting, even though I wear a belt. Im just worried that since my legs and upper body have gotten a lot stronger since last year compared to my core I gonna tackle someone and my back is gonna snap in half.

Nate · 07-26-2003, 01:06 PM

hard work and discipline.

RCfootball87 · 07-26-2003, 01:49 PM

Quote:

Originally posted by Nate
hard work and discipline.

Nate, I'm not trying to be an ass, and I'm pretty sure you were responding to spire's post, but could you please quote his/her question in your post when theres a post or multiple posts in between yours and his/hers. Once again, not trying to be an ass just want to avoid any confusion that could ensue.

Lightman009 · 07-26-2003, 02:31 PM

Why a low sodium diet for abs?

ashbash · 07-26-2003, 11:14 PM

correct me if i am wrong, but sodium holds in water and by having a lot of sodium in your diet basically makes you bloated.

gr81 · 07-27-2003, 12:37 AM

very nice ashbash

Lightman009 · 07-27-2003, 04:48 AM

Hmm. Never heard that as being a factor.

olusco · 07-27-2003, 03:33 PM

I do not train abs. The best way I get my abs is through dead lift and barbel row and squating. I do 20 to 30 minutes cardio in the morning.
What are the supplement that I used
green tea (All kind ginseng, bilkoba. detox)
tyrosine
L-carnitine and relora

BodyByHeinekenª · 07-28-2003, 11:13 PM

What place does training the intercoastal muscles have in achieving a that badass 6 pack? Bob Paris says that you shouldn't train intercoastals unless you want your waist to be as wide as your shoulders..Now I know it sounds a little wierd..but again, do twisting ab excersizes have any effect on a getting a six pack?

Methem · 05-16-2004, 01:31 AM

Does Stacker 2 (Worlds Strongest Fat Burner) help in getting a tight set of abs? If so, how long must i exercise to acheive it.

Methem · 05-16-2004, 01:54 AM

Oh yeah, when you do sit ups, is it best to put your hands behind your head or on your chest? Does the difference work out a different part of your abs?

Rissole · 05-16-2004, 04:20 AM

8 pack????

well i don't know

atherjen · 05-16-2004, 06:32 AM

Quote:

Originally posted by Robert DiMaggio

btw, cardio is not a necessity, you can get lean without cardio.

you want abs? hard work- ie clean diet, intense training, use some resistance in your ab work and #1.. BE PATIENT! results dont happen over night. stay disciplined and progress will come. just keep in mind that you may not be able to achieve the same "6-pack" look as others.. we're all diff and genetics tend to play a role in the appearance.

J'Bo · 05-16-2004, 06:47 AM

Quote:

Originally posted by BodyByHeinekenª
What place does training the intercoastal muscles have in achieving a that badass 6 pack? Bob Paris says that you shouldn't train intercoastals unless you want your waist to be as wide as your shoulders..Now I know it sounds a little wierd..but again, do twisting ab excersizes have any effect on a getting a six pack?

Well of course jenny has to out her .02 in here. This is plain bullshit in my opinion although it does depend upon who you are and what condition your in when you start training obliques and intercostals.

I do 25lb obliques every second day and iron crosses and lateral planche holds and my waist is 25" so that theory is out.

For a couple of the comments before.

Cardio isnt nessesary but low bodyfat is to be able to see those abs. However some people dont genetically have thick abs and so you have to build them (using resistance) or you wont be able to see them at 11%. 26% (male) is a bit too much to see them if your not a genetic freak.

My theory and how i make my clients train abs. Do heavy sets of low reps with a variety of movements until you feel like puking 3 times. Then your done

It works

And Yes soduim does play a part in seeing your abs but not when you arent that lean. If you have fzt you have fat and you wont see them soduim or not

No supplement will give you abs. Proper diet + resistance exercise and sometimes cardio = 8 pack

And as Jen said some people dont have mini chicklet looking abs no matter what you do. But it doesnt hurt to try and get down there to see whatcha got .

My trisets for building abs are:

done in 3 sets.
20reps decline 25lb crunches
10reps a side 25lb obliques
1min planche hold

done in 3 sets.
20reps 15lb medicine ball iron crosses
15reps standing cable rope crunches
30sec a side lateral planche holds

DeadBolt · 05-16-2004, 08:53 AM

Well I'm coming in at little over 9% BF and I still have slim to no abs. I never really trained them in the begining but now I do and have noticed the top 2-4 coming in. But they are not very big abs at all, some people just don't get abs. I have gotten this far with basicly no cardio and plan on doing some now to get those abs out for the public to see.

With a combo of low BF, proper conditions ie sodium levels, and gentics is how you get your abs. And on a finishing note:

"Abs are made in the kitchen" Jodi

Spottieottie · 05-16-2004, 05:40 PM

I heard that it is better to put your arms on your chest.
Do not know why. If you have hands behind head they should probably be right behind your ears so your not pulling your head up. What are some good exercises to build up the obliques?

nmuriqi · 05-16-2004, 06:09 PM

Is sodium only found in salt?

Spottieottie · 05-16-2004, 06:37 PM

Sodium can be found in everything, just look on the nutrition fact. I'm not sure what is considered a lot of sodium.

Downtown Guy · 05-16-2004, 08:41 PM

I am no expert on the subject, but wanted to share what I have learned from experience. I apologize in advance to those who are well aware of this basic bodybuilding tennant. But from what I've seen in the gym, many people need to hear this.

Bodybuilders constantly discuss the mind/muscle connection when working out. Experience has taught me that this may actually be more important with abs than with any other muscle. Many people go through the motions as if they are working the abs, but actually get very little out of it. When working abs, concentrate on your abs.

If you are performing a crunching movement, to work the upper abs, concentrate on your upper abs. Use the abs to control the crunch. Do not raise your head, neck or shoulders by using the
neck, shoulders, arms or hip flexors. Raise them with your ab muscles. If I do this, it isn't too damn important where I put my arms, since I do not pull with my arms.

Same goes for raising your legs to work the lower abs. Don't think about your legs. Concentrate on your lower abs. Use the abs to control the movement.

If you'll concentrate on your abs, move at a slow, deliberate pace, and move some weight with your abs - you will build some ab muuscles. Then all you have to do is eat clean until you shed enough body fat to see what your genes have allowed you to build.

07-25-2003, 12:02 PM	#3
ashbash Registered User Join Date: Jul 2003 Posts: 10	how long does it take for ab deffinition to show up considering you do enough cardio and are eating right?
ashbash Registered User Join Date: Jul 2003 Posts: 10	Ashley

07-25-2003, 12:08 PM	#4
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,717 Blog Entries: 25 Photos: 320	Obviously it depends on the individual, but at around 12% bf abs start to show, this is different depending on where you carry your bf, most females carry the majority in their bf in the thighs/butt, where as males carry in the mid-section. as far as duration, it all depends on where you're starting, if you are at 30% bf and the next guy/gal is at 15% bf obviously the time frame will be shorter for the person that is leaner to start. btw, cardio is not a necessity, you can get lean without cardio.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

07-25-2003, 12:14 PM	#5
ashbash Registered User Join Date: Jul 2003 Posts: 10	well Im at 23% body fat now and would love to get it lower. I am playing soccer in college but for as long as i've played and trained I have really never seen deffinition and i would love to. what are other ways to burn body fat other than cardio?
ashbash Registered User Join Date: Jul 2003 Posts: 10	Ashley

07-26-2003, 04:23 AM	#10
spire Registered User Join Date: Mar 2003 Posts: 68	Part of the problem that I have is that I can't get any size in my abs. I have about or less than 8% bf (8.5% according to that calcualator). So even now when my abs are relaxed I see nothing and even when I flex I only see the top couple. What are the best ways to increase strength/size of abs (preferably without weights)
spire Registered User Join Date: Mar 2003 Posts: 68

07-26-2003, 12:19 PM	#11
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	Well according to this online thing I have 10.5%. When I flex my abs I can see them some, but I don't really care much about looks on them, I'm concerned because my core strenght isn't what it should be. For the first 5 months I lifted I thought abs were just for looks and never trained them individually, now im playing catchup. My lower back isn't weak but I dont do anything specific for it like deadlifts. But it's probably stronger from lots of squatting, even though I wear a belt. Im just worried that since my legs and upper body have gotten a lot stronger since last year compared to my core I gonna tackle someone and my back is gonna snap in half.
	back for the first time....

07-25-2003, 08:48 AM	#1
QueenofSquats Registered User Join Date: Sep 2002 Location: Canada Posts: 438	TIPS ON ACHIEVING A CUT 8-PACK OF FABULOUS ABS Guys & Gals, I am starting this thread on gaining more insight on one of the most desired aspect of leaness...GREAT ABS. ALL TIPS WELCOME WITH OPEN ARMS FEW OF MY TIPS ARE: TRAIN ABS TWICE A WEEK....QUALITY NOT QUATITY EAT A DIET LOW IN SODIUM & DRINK LOADS OF WATER DO YOUR CARDIO KEEP CALORIES IN NEGATIVE BALANCE TO REDUCE FAT ALL OVER, EVETUALLY FROM ABS TOO...PATIENCE

07-25-2003, 09:30 AM	#2
PB&J Newbie Join Date: Oct 2002 Location: Over there! Posts: 361	Train with weights too, muscles burn lots of cals. They make the body more shapely too. Diet, Diet diet, diet, diet. Did I mention diet? Low carb works great. Good Luck Queen.

07-25-2003, 02:22 PM	#6
Lean_Physique16 Registered User Join Date: Jul 2003 Location: Hawaii Posts: 50	Prince, not everyone is gifted with the amazing genetics you no doubt have, but for the majority of us, cardio is a neccesity along with good dieting. That is the only way to get a six pack. By proper dieting and cardio several times a week. There is no doubt that you can get slimmer with just diet(I did exactly that) but my six-pack only showed after I started running.

07-25-2003, 10:44 PM	#9
WDM Kyle Registered User Join Date: Jul 2003 Location: Iowa Posts: 8	here is an online calculator for body fat who knows how accurate it is though http://www.freeweightloss.com/calculator1.html

07-26-2003, 01:06 PM	#12
Nate Registered User Join Date: Jul 2003 Location: here Posts: 321	hard work and discipline.
	www.projectnothing.com

07-26-2003, 02:31 PM	#14
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	Why a low sodium diet for abs?
	Just Shut Up and LIFT.

07-26-2003, 11:14 PM	#15
ashbash Registered User Join Date: Jul 2003 Posts: 10	correct me if i am wrong, but sodium holds in water and by having a lot of sodium in your diet basically makes you bloated.
ashbash Registered User Join Date: Jul 2003 Posts: 10	Ashley

07-27-2003, 12:37 AM	#16
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	very nice ashbash
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

07-27-2003, 04:48 AM	#17
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	Hmm. Never heard that as being a factor.
	Just Shut Up and LIFT.

07-27-2003, 03:33 PM	#18
olusco Registered User Join Date: Aug 2002 Location: Boston,Mass Posts: 126	I do not train abs. The best way I get my abs is through dead lift and barbel row and squating. I do 20 to 30 minutes cardio in the morning. What are the supplement that I used green tea (All kind ginseng, bilkoba. detox) tyrosine L-carnitine and relora
	LIFE IS FULL OF ROSES IF WELL PLANNED. FAMILY DOCTOR

07-28-2003, 11:13 PM	#19
BodyByHeinekenª Registered User Join Date: Jul 2003 Posts: 24	What place does training the intercoastal muscles have in achieving a that badass 6 pack? Bob Paris says that you shouldn't train intercoastals unless you want your waist to be as wide as your shoulders..Now I know it sounds a little wierd..but again, do twisting ab excersizes have any effect on a getting a six pack?

05-16-2004, 01:31 AM	#20
Methem X Effect Join Date: May 2004 Location: utah Posts: 33	Does Stacker 2 (Worlds Strongest Fat Burner) help in getting a tight set of abs? If so, how long must i exercise to acheive it.
	The Right Path Is My Path.

05-16-2004, 01:54 AM	#21
Methem X Effect Join Date: May 2004 Location: utah Posts: 33	Oh yeah, when you do sit ups, is it best to put your hands behind your head or on your chest? Does the difference work out a different part of your abs?
	The Right Path Is My Path.

05-16-2004, 04:20 AM	#22
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	8 pack???? well i don't know
	My Journal

05-16-2004, 08:53 AM	#25
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Well I'm coming in at little over 9% BF and I still have slim to no abs. I never really trained them in the begining but now I do and have noticed the top 2-4 coming in. But they are not very big abs at all, some people just don't get abs. I have gotten this far with basicly no cardio and plan on doing some now to get those abs out for the public to see. With a combo of low BF, proper conditions ie sodium levels, and gentics is how you get your abs. And on a finishing note: "Abs are made in the kitchen" Jodi
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸ ><((((((Âº>

05-16-2004, 05:40 PM	#26
Spottieottie Stank you very much Join Date: Apr 2004 Location: Spokane Posts: 111	I heard that it is better to put your arms on your chest. Do not know why. If you have hands behind head they should probably be right behind your ears so your not pulling your head up. What are some good exercises to build up the obliques?

05-16-2004, 06:09 PM	#27
nmuriqi Swelling up Join Date: Dec 2003 Location: Queens, NY Posts: 210 Photos: 4	Is sodium only found in salt?
	I'm coming in the gym, i'm coming at home, i'm coming in front of 25,000 people...it's fantastic!

05-16-2004, 06:37 PM	#28
Spottieottie Stank you very much Join Date: Apr 2004 Location: Spokane Posts: 111	Sodium can be found in everything, just look on the nutrition fact. I'm not sure what is considered a lot of sodium.
	She stays alone Never sheds a single tear She stays in the coolest moods Clearly woman of the year She and all her girlfriends, they go out dressed to win She comes back to the cooler side of town But she lives in my lap -Andre 3000

05-16-2004, 08:41 PM	#29
Downtown Guy Registered User Join Date: Dec 2003 Location: Kentucky Posts: 121	Mind/Ab connection. I am no expert on the subject, but wanted to share what I have learned from experience. I apologize in advance to those who are well aware of this basic bodybuilding tennant. But from what I've seen in the gym, many people need to hear this. Bodybuilders constantly discuss the mind/muscle connection when working out. Experience has taught me that this may actually be more important with abs than with any other muscle. Many people go through the motions as if they are working the abs, but actually get very little out of it. When working abs, concentrate on your abs. If you are performing a crunching movement, to work the upper abs, concentrate on your upper abs. Use the abs to control the crunch. Do not raise your head, neck or shoulders by using the neck, shoulders, arms or hip flexors. Raise them with your ab muscles. If I do this, it isn't too damn important where I put my arms, since I do not pull with my arms. Same goes for raising your legs to work the lower abs. Don't think about your legs. Concentrate on your lower abs. Use the abs to control the movement. If you'll concentrate on your abs, move at a slow, deliberate pace, and move some weight with your abs - you will build some ab muuscles. Then all you have to do is eat clean until you shed enough body fat to see what your genes have allowed you to build.