I notice that alot of the guys on here that post photos in their gallery have awesome abs.
How do you guys do it?
Whats your diet, excercises, etc?
How do you guys do it?
Whats your diet, excercises, etc?
How to get nice abs?
- Thread starter hungschlong
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Lex
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- Lex,
Your abs showing are simply a function of low body fat. Everyone has abs, its just that few of us get to see them. To really see them, body fat needs to be down around 3-8% which is not incredibly healthy.
http://www.menshealth.com/ for more (among thousands of other sites)
http://www.menshealth.com/ for more (among thousands of other sites)
mindstar
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i am going to dispute what lex says
to get your abs to show your body fat needs to drop to about 10% - 7% bf is about what competitive bodybuilders are at (I think we may also run different figures as it may depend on how bf is measured) - your body does still need a certain level of fat to function normally... i so need to get my act together and get my diet and my exercise regime sorted.
to get your abs to show your body fat needs to drop to about 10% - 7% bf is about what competitive bodybuilders are at (I think we may also run different figures as it may depend on how bf is measured) - your body does still need a certain level of fat to function normally... i so need to get my act together and get my diet and my exercise regime sorted.
rob_just_rob
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I don't have great abs, but I do get some positive feedback on them.
A long time ago I decided that I could either eat right, or exercise. I chose exercise. So I can't help you with diet.
In terms of exercise... getting body fat down helps a lot. Cardio 3-4 days a week, 30 mins minimum is what works for me. Specific to abs - I do a lot of ab biking, russian twists, various types of crunches, again 4 days a week or so. Long enough on each exercise to get winded.
One thing I learned from a PT was to try to pull my abs in while doing each exercise - like I was trying to pull my navel back to my spine. That goes a long way towards getting a flatter stomach (and not just a muscular one) I am told.
A long time ago I decided that I could either eat right, or exercise. I chose exercise. So I can't help you with diet.
In terms of exercise... getting body fat down helps a lot. Cardio 3-4 days a week, 30 mins minimum is what works for me. Specific to abs - I do a lot of ab biking, russian twists, various types of crunches, again 4 days a week or so. Long enough on each exercise to get winded.
One thing I learned from a PT was to try to pull my abs in while doing each exercise - like I was trying to pull my navel back to my spine. That goes a long way towards getting a flatter stomach (and not just a muscular one) I am told.
Albs are just well developed muscle. My husband and I eat little sugar and few carbs,however we don't diet or eat like the atkins diet. Just foods that are healthy.
I use his weight bench, but I don't do as much as he does. He does specific exercises to target his stomach, legs, pecs and arms. Back also,exercising just helps you to feel stronger.
I does not take much time. It takes longer to aerobic exercises.
He does his weights 5 days a week, and it takes him <20 min. Really, I would not go nuts with diets. I would choose exercise first. Even a pair of barbells could be used efficiently.
I use his weight bench, but I don't do as much as he does. He does specific exercises to target his stomach, legs, pecs and arms. Back also,exercising just helps you to feel stronger.
I does not take much time. It takes longer to aerobic exercises.
He does his weights 5 days a week, and it takes him <20 min. Really, I would not go nuts with diets. I would choose exercise first. Even a pair of barbells could be used efficiently.
Mumzi said:
I think what you're trying to say and correct me if im wrong mumzi, its lifestyle. Diet is such a bad term, its connotated with losing weight, when in actuality everyone is on a "diet", its what you consume in a day. Dieting to lose weight is horribly ineffective in itself if its not coupled with exercise and healthy eating habits. With all that being said your abs will start to show around 10% body fat IF you dont happen to be a person who stores a lot of fat in their abdomen, which most guys do. You need to drop the body fat and tone the muscles with exercise, both aerobic and resistance. I hate when people say all you need to do is lose weight to get your abs to show.....thats true but they'll be small and wont look good until you work them out
1) Be born with terrific abs and metabolism and body, and have them with no work.
2) Work your butt off, diet, excercise, etc., to get the level of abdominal developement you desire.
3) Wear a silicone rubber based facimile.
I think that pretty much covers the available avenues of success...
2) Work your butt off, diet, excercise, etc., to get the level of abdominal developement you desire.
3) Wear a silicone rubber based facimile.
I think that pretty much covers the available avenues of success...
Though they are called diets,I think a "diet realignment" is probably more the case. They stress correct portion size, healthy foods, and exercise. Novel concepts but considering the number of Americans who are over weight still in need of being addressed.... It is true that genetics have a part to play in where one deposits fat but we can still strive to be our personal best....
Thanks Everyone.
I am starting a "Lifestyle change" today.
The doctor wasn't to happy with me today
Yay for high cholesterol at 23!
I am starting a "Lifestyle change" today.
The doctor wasn't to happy with me today
Yay for high cholesterol at 23!
Although I don't have a before & after shot and this one ain't that great, these are my abs now..
http://i6.tinypic.com/23kc4zd.jpg
What I did in the beginning was run for 20-30 minutes 6 days a week, and do ab work (hardcore workout 1 1/2 hours) two to three times a week. You need to give your abs time to recover. Just like any muscle, you can't work out abs every day of the week, or you'll get zero definition because the tissue won't have time to repair.
I changed my diet (though recently I've been eating not too well, I need to start eating well again), took Ripped Fuel for accelerated fat loss, and took whey protein to help build muscle. You gotta be committed for the long haul, or it won't happen.
http://i6.tinypic.com/23kc4zd.jpg
What I did in the beginning was run for 20-30 minutes 6 days a week, and do ab work (hardcore workout 1 1/2 hours) two to three times a week. You need to give your abs time to recover. Just like any muscle, you can't work out abs every day of the week, or you'll get zero definition because the tissue won't have time to repair.
I changed my diet (though recently I've been eating not too well, I need to start eating well again), took Ripped Fuel for accelerated fat loss, and took whey protein to help build muscle. You gotta be committed for the long haul, or it won't happen.
Abs for me are the most difficult muscle group to work. Not only do you have to exercise and workout a lot, but you also have to watch what you eat.
I will agree with Lex that everybody has abs. It doesn't matter who you are, you have abs! Even a 900 pound lardy who can't get out of his house, has abs. But it's all the layers of fat on our bodies that prevent us from seeing them.
Most people will disagree with me on this but I've found that a low carb diet works the best when trying to get abs. I've been on the Atkins diet since January 2006 and I feel great and because of it, I've lost a few inches off my waist. There has never been a time when I could say that a low fat diet has helped me get great abs. On the contrary, all I did was make me gain more weight that I didn't need.
The only thing that works for me to maintain my abs are consuming more protein (in the form of meat, eggs, soy products and whey), working out, and doing some kind of aerobic exercise. I own a BowFlex and workout six times a week on it. Not only that, I also do pilates every day. With my BowFlex, I build muscle while the pilates tone the muscle that I build. Then a few times a week, I'll either 1) go speed walking or 2) go on my exercise bike just for the extra exercise and calorie burn.
As for my diet, I usually restrict my carb intake to no more than 30-40 carbs a day. I also consume NO white flour products and absolutely NO sugar whatsoever. On the weekends however, I'll take in more carbs but the carbs that I eat on the weekends are usually fiber-rich complex carbs or carbs that are low on the glycemic index.
I'm sure that there are other ways of getting great abs but this has been the only method that has worked for me.
I will agree with Lex that everybody has abs. It doesn't matter who you are, you have abs! Even a 900 pound lardy who can't get out of his house, has abs. But it's all the layers of fat on our bodies that prevent us from seeing them.
Most people will disagree with me on this but I've found that a low carb diet works the best when trying to get abs. I've been on the Atkins diet since January 2006 and I feel great and because of it, I've lost a few inches off my waist. There has never been a time when I could say that a low fat diet has helped me get great abs. On the contrary, all I did was make me gain more weight that I didn't need.
The only thing that works for me to maintain my abs are consuming more protein (in the form of meat, eggs, soy products and whey), working out, and doing some kind of aerobic exercise. I own a BowFlex and workout six times a week on it. Not only that, I also do pilates every day. With my BowFlex, I build muscle while the pilates tone the muscle that I build. Then a few times a week, I'll either 1) go speed walking or 2) go on my exercise bike just for the extra exercise and calorie burn.
As for my diet, I usually restrict my carb intake to no more than 30-40 carbs a day. I also consume NO white flour products and absolutely NO sugar whatsoever. On the weekends however, I'll take in more carbs but the carbs that I eat on the weekends are usually fiber-rich complex carbs or carbs that are low on the glycemic index.
I'm sure that there are other ways of getting great abs but this has been the only method that has worked for me.
Lex
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Hungschlong--my Cholesterol was high too.hungschlong said:Thanks Everyone.
I am starting a "Lifestyle change" today.
The doctor wasn't to happy with me today
Yay for high cholesterol at 23!
I was about to get it down 10 points in under a year through eating habits (diet) and regular exercise.
You gotta give up some stuff and once your body gets used to eating healthier, bad food won't taste as good to you anymore.
I got tired of eating organic yogurt and spinach salad with chicken or tunea Monday-Friday but it was well worth not having to take meds.
Latinoboy9
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I swim everyday and I do leglifts and situps at night before bed about 200-250 reps...Jose'Latinoboy9
Digital has it right on.
I would only add that my abs really pop when I am doing more yoga. I also restrict my ab work to the "8 Minute Ab" tape. I know it's cheesy but it gives me the results I want -- and forces me to get on the floor and get the job done.
I would only add that my abs really pop when I am doing more yoga. I also restrict my ab work to the "8 Minute Ab" tape. I know it's cheesy but it gives me the results I want -- and forces me to get on the floor and get the job done.
baseball99 said:
That's exactly it. In time your taste buds change and you won't crave the super sweet things. I could not eat candy now, it's just too sweet. But we do bake things that are sweet, they are just less sweet and have some nutrition.
At some point in our life we're all gonna realize-hey, I need to take care of this body because there's no buying a new one.
Exercise is not just vanity, it helps you to feel stronger. My husband does feel exercise helps with sex; he has the stamina that some men don't have. I know I can't complain!
1.) put down the fork.
2.) run every day or every other day.
3.) crunches, leg lifts, sit ups.
not like i have great abs though.
2.) run every day or every other day.
3.) crunches, leg lifts, sit ups.
not like i have great abs though.
JUst make sure to balance your exercise routine with something fun -- and no, I don't mean chowing down on a pint of ice cream as a reward.
I do my crunches and v-situps and such, but for any additional cardio, I try to do more enjoyable activities like dancing, hiking, and volleyball. And literally, regarding dancing, that involves me blasting the music as loud as I can in my apartment and boppin' around to several songs. This time of year, check your local city and town directories for outdoor events that might get you moving. Lexington offers the Midsummer Night's Run, for instance.
I do my crunches and v-situps and such, but for any additional cardio, I try to do more enjoyable activities like dancing, hiking, and volleyball. And literally, regarding dancing, that involves me blasting the music as loud as I can in my apartment and boppin' around to several songs. This time of year, check your local city and town directories for outdoor events that might get you moving. Lexington offers the Midsummer Night's Run, for instance.
