Achieving Strong Toned Abs

JASM4collection · Post by **JASM4collection** » Sat May 30, 2009 4:39 pm

name's Jake and I just joined this website. I joined a gym 2 years ago and lost a lot of weight recently, peak weight was 260, and now I weigh between 200-210. I have a lot of muscle definition all over body, including abs. But there's one problem, on the lower section of abs, it looks like I have a pouch, and I still have "love handles". Any advice you can give me is appreciated.

Boss Man · Post by **Boss Man** » Sat May 30, 2009 6:19 pm

This could be tied in with the stuff you posted in Open Chat, so probably best to keep everything to one area

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beachdog · Post by **beachdog** » Sun May 31, 2009 2:00 pm

It seems that there is more anguish over abs then any other part of the body and the advice often given in these forums is a mix of truth and error.
Compound exercises are often quoted as best but these are placing only a secondary effect on the abs and should not be used as the primary workout routine.
Work your abs as a separate dedicated workout with the main emphasis on core strength. Three workouts per week. Remember also, that, as stated here by other veterans, diet plays a major role in removing the layer of fat deposit that is covering your six-pack.
When bodybuilders enter a comp, they have starved themselves in the final weeks and even more dangerous, have put themselves into dehydration in order to get that ripped appearance, very dangerous but effective. Immediately the posing and judging is finished, a mad charge for food and drink before they collapse.

Here is a tough core workout for your abs:
1. Swiss Ball - inverted leg pull-ins
2. Swiss Ball - forearms on ball - roll in and out
3. Oblique plate twists on floor (5-10kgs)
4. Bicycle crunches
5. Plank on side
6. Plank on side with upper knee bent
7. Plank with light DB's - row once alt each side
8. Plank - standard position raising alt foot and opposite arm
9. Pulley machine - abdominal cable crunches

Try for 8-10 reps each exercise and repeat until you have a cardiac episode

Most of these exercises are demonstrated here on Shapefit.

Now for those who will question credentials - 39 years pumping iron; holder of three Australian records on Indoor rowing machines (and one world record.); Trophies for endurance events; Eight years military service; Trainer for Boot Camp sessions; Medical Scientist.

Boopster · Post by **Boopster** » Sun May 31, 2009 3:29 pm

Holy Shit beachdog! You look awesome

And after reading your profile, you certainly are an inspiration. Thanks for your contribution and all the best to you

Boss Man · Post by **Boss Man** » Sun May 31, 2009 5:49 pm

At first you see that Avatar, and you think, is this a catch? That guy could be 30 something, (difficult to ascertain), but then you see the blow up picture, and that says it all.

All I can say is, respect should be given, and I hope that if you are reading this, you continue to stop here and impart more of your lifes education, and understanding on matters.

As for competition diets causing possible dehydration, I don't doubt it.

I heard of a guy competing in the Mr Universe about 2 years ago, who forgot his water after the show, and collpased and ended up on a drip. He survived, but forgetting to have his water post-comp was not a smart move.

beachdog · Post by **beachdog** » Mon Jun 01, 2009 12:14 am

To Boopster and Boss Man, thank you both for your kind words.
I have tried to post a cross-section of photos but unfortunately too large for this system to accept. (It's hard to make big things smaller !!)

Nokie173 · Post by **Nokie173** » Mon Jun 01, 2009 10:30 am

I AGREE with Boopster and Boss Man .. YOU LOOK GREAT!!!!

Reading your profile... wow....an inspiration for reals....

Please do share your experience with us.. someone like me would totally love to read them..

Boss Man · Post by **Boss Man** » Mon Jun 01, 2009 2:00 pm

Beachdog, you can download something called Triscape FX photo. I did a while back, and I think it's still possible. It's a free version, with less facilities than the PRO version, but you can save photos with a smaller aspect ratio.

If you did I'd save thm munder a different name, as you won't be able to see how they look in 100% zoom mode, until you reload then again, and saving under the old name, would not allow you to resave with a better ratio if you didn't like the initial altered one.

Then you could upload them to this site, or link to them from something like photobucket.

beachdog · Post by **beachdog** » Mon Jun 01, 2009 7:58 pm

Thanks Boss Man for that tip. I'll try and load some photos over the next few days. Right now, the roof is leaking from storms and the pool pump has just blown up

Such is life.

swanso5 · Post by **swanso5** » Mon Jun 01, 2009 10:31 pm

Here is a tough core workout for your abs:
1. Swiss Ball - inverted leg pull-ins
2. Swiss Ball - forearms on ball - roll in and out
3. Crunch twist side to side with plate (10kgs)
4. Bicycle crunches
5. Plank on side
6. Plank on side with upper knee bent
7. Plank with light DB's - row once alt each side
8. Plank - standard position raising alt foot and opposite arm
9. Pulley machine - weighted cable crunches

Try for 8-10 reps each exercise and repeat until you have a cardiac episode Most of these exercises are demonstrated here on Shapefit.

i'm not sure of the point of doing all of these at once, ecpsecially when a lot of them overlap and do the same thing

www.uponlinetraining.com

beachdog · Post by **beachdog** » Tue Jun 02, 2009 12:49 am

As this is meant to be a dedicated abs session carried out 3 x wk, separated from your normal rest-of-body workout, it is designed to be intensive and therefore the "overlapping' is an integral component of the targeting of the various core/ab muscle groups. The overlapping component maintains the essential "stress".

A comparison would be if you were looking to blast your triceps in one session and therefore utilized the 3 most intensive tri exercises in sequence: tricep rope pressdowns/skullcrushers/close-grip barbell bench presses. There is obvious overlapping with these three.

By the way, we Queenslanders are playing State of Origin football in your hallowed MCG stadium tomorrow night against your sworn enemy - New South Wales. As it's on neutral ground, will expect you to support us during the game by throwing Molotov Cocktails at NSW - Well, it doesn't really have to go that far, because we will steamroll them anyway !!!

Regards, Graham

swanso5 · Post by **swanso5** » Tue Jun 02, 2009 12:53 am

core can easily be trained indirectly so the need for 9 direct exercises is not there...you do need some direct work but 2 exercises per session is more then adequate and considering most people can't even activate their TA for 5secs let alone for over 9 exercises / 30mins which will easily lead to a tired core and therefore low back pain

oh rugby, league whatever you wanna call it, a terrible game

www.uponlinetraining.com

beachdog · Post by **beachdog** » Tue Jun 02, 2009 1:27 am

Well swanso5, of course you are free to disagree with me - BUT your profile states you have been training for only "1-2 years", so this places you in the category of a beginner who is still on a learning curve.
The interesting aspect is that you are glued to your computer posting to date some 8,919 posts.
Are you just waiting to be "discovered"?

beachdog · Post by **beachdog** » Tue Jun 02, 2009 4:43 am

Thanks for the info, Boss Man, on Triscape FxFoto - Downloaded the software and was able to make pics small enough to be accepted.
So have added some photos. Sorry about the battered head but am waiting for a total head transplant when plastic surgeon perfects the procedure !!

Boss Man · Post by **Boss Man** » Tue Jun 02, 2009 10:30 am

Graham, just to avoid confusion, Swanso is a qualified PT, as you would be able to see from his website link, the 1-2 years thing in his profile might be a type, I think it means to say 12 years perhaps.

Just saying so the confusion doesn't lead to any issues.