TIPS ON ACHIEVING A CUT 8-PACK OF FABULOUS ABS

[KataMaStEr]

Originally posted by aztecwolf
arms crossed in front, putting them behind your head puts stress on the neck, and you will end up using your arms to pull your head up instead of contracting the abs for the exercise

That???s when discipline comes in place; don???t put any pressure on your head when you have your hand behind them that???s all, concentrate on your midsection don???t pull with your arms. I prefer to put my hands behind my head, makes it so much harder and I personally feel it more than hands up in front. Next time you???re at the gym doing decline crunches do 15 reps with a 25 lbs plate on your chess. Then try the same with the 25lb plate this time with the plate behind your head, you???ll see what I???m talking about.

 

[Downtown Guy]

Originally posted by aztecwolf
arms crossed in front, putting them behind your head puts stress on the neck, and you will end up using your arms to pull your head up instead of contracting the abs for the exercise

I agree, Aztecwolf. When doing crunches I cross my arms across my chest. My point was that I concentrate so well on contracting my abs, I could place my hands behind my head(the wrong thing to do for someone who doesn't concentrate on their abs) and still not use my arms to pull my head up. I think this degree of mind/muscle connection when working abs is essential to a great ab workout. But that's just my opinion.

 

[Spottieottie]

How often do most train the abs?
For me it's only like 20 min. or less.
I've heard some people having a whole workout that consists of ab exercises. This doesn't even seem necessary to me.

 

[Downtown Guy]

Twenty minutes - twice a week.

 

[Quadsweep]

Downtown Guy: I agree with you on the subject of mind to muscle connection.

IMO exercising the abdominals is about being in full control and being able to execute the movement very strict. I found it very usefull to increase the difficulty instead of adding more weigth to the regular crunch. I like to do strict hanging abdominal raises and steep reverse incline crunches. If you can master these exercises they can help you break through plateus in machine crunches and weigthed crunches - maybe because of better spinal stabilization?

Exercises such as the russian twist might not be your first choice but it can help you in the mind to muscle connection department.

However, I have seen pictures of ripped bodybuilders on stage not showing the distinct wash board abs. Genetics.

 

[Methem]

What if you go on a baby carrot diet, eat 5 per meal or do that Special K cereal, 3 a day.

 

[rockcrest]

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

according to that calculator i am 4.5%

i had an accurate 8 or 9 point caliper test that has me at 13.4%

 

[rockcrest]

Originally posted by Methem
What if you go on a baby carrot diet, eat 5 per meal or do that Special K cereal, 3 a day.

you need protein...lots

 

[Rissole]

rockrest, i think Methem was being sarcastic

That calculator had me at 15.8%

 

[Downtown Guy]

Originally posted by Methem
What if you go on a baby carrot diet, eat 5 per meal or do that Special K cereal, 3 a day.

If you go on a diet like that, I think you'll look like a gay version of Carrot Top.

 

[Downtown Guy]

Originally posted by Quadsweep
Downtown Guy: I agree with you on the subject of mind to muscle connection.

IMO exercising the abdominals is about being in full control and being able to execute the movement very strict. I found it very usefull to increase the difficulty instead of adding more weigth to the regular crunch. I like to do strict hanging abdominal raises and steep reverse incline crunches. If you can master these exercises they can help you break through plateus in machine crunches and weigthed crunches - maybe because of better spinal stabilization?

Exercises such as the russian twist might not be your first choice but it can help you in the mind to muscle connection department.

However, I have seen pictures of ripped bodybuilders on stage not showing the distinct wash board abs. Genetics.

Quadsweep, you make some good points. But what the hell is the Russian Twist? Is that a new retro dance that I'm not hip to?

 

[Downtown Guy]

Originally posted by Rissole

That calculator had me at 15.8%

Looks closer to 5.8% to me, Rissole. The calculator didn't miss me by much, but even a blind hog stumbles on an acorn from time to time. It appears to be much too simpistic to be consistently accurate.

 

[Quadsweep]

Originally posted by Downtown Guy
Is that a new retro dance that I'm not hip to?

1) Russian twists

Click to enlarge

2) Incline Russian twist with a twist AND Gagné's cyclone


3) Russian twists with stability ball: Rest your upper back, shoulders, and head on a stability ball, with your hips held parallel to the floor. Grasp a medicine ball/dumbell in both hands with your arms straight out above you, rotate your trunk from the center to the right, back to center, then to the left, so the ball rolls beneath you. Do it swiftly enough that you roll onto your shoulder on each side. Don't let your hips drop. Keep your chest, hips, and knees in a straight line throughout.





Google Full contact twists

 

[CowPimp]

Getting good abs is simple. Eat less, train your abs, and do more. You need a caloric deficit, hence the eating less and doing more. Increasing ab mass also helps, hence the training your abs part. Now actually doing this stuff isn't simple. It takes dedication.

I am lucky enough to have some visibility on my "top 4" abs at approximately 15% bodyfat. However, I have a little ring of fat around my lower torso. It stops just above the waste so my obliques are somewhat visible as well. Also, I have love handles in the back. I lose fat on my lower back last. What's the point of this little rant about my body: Genetics also help get you abs.

 

[aztecwolf]

Originally posted by Downtown Guy
Looks closer to 5.8% to me, Rissole. The calculator didn't miss me by much, but even a blind hog stumbles on an acorn from time to time. It appears to be much too simpistic to be consistently accurate.

don't blind squirrels find the acorns?

 

[Downtown Guy]

Quad, Thanks for details on the Russian Twist. I'm getting too damn old to play competitive sports, but think I'll give these a try to supplement core development. I'll probably warm-up with the reverse-trunk twist, then graduate to the Russian Twist. I have a Roman chair available at my gym.

 

[Downtown Guy]

Originally posted by aztecwolf
don't blind squirrels find the acorns?

The blind hog thing is an old racetrack saying that never really made a lot of sense,

 

[Randy]

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

Dang... I don't like that calculator... It says that my whale belly is 31 % body fat..... DAAAAAAAAAAAAYYYYYAAAAAAAMMMMMMM
Time to cut out those donuts

 

[Methem]

how long will it take to lose half of an inch of fat on your gut, If you do 50 sit ups a day

 

[JLB001]

Originally posted by Methem
how long will it take to lose half of an inch of fat on your gut, If you do 50 sit ups a day

Without a good diet, all the situps in the world won't lean out the waist. JMO

 

[Monolith]

The title of this thread really just annoys the hell out of me.

I dont suppose a mod could at least de-capitalize it? :/

 

[CowPimp]

Originally posted by Methem
how long will it take to lose half of an inch of fat on your gut, If you do 50 sit ups a day

Situps don't reduce fat. You need to lose overall bodyfat to lost fat on your gut. There is no other way. In fact, situps may actually increase the size of your gut by increasing the size of your abdominal muscles (At least when you first start doing them).

You need to eat less and/or do more. It is as simple as that. Take in less calories than you use.

 

[Spottieottie]

NO SPOT REDUCTION! Cowpimp is right, I have seen people who work their obliques so much it makes them look like they have "love handles"