Working on abs...
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Matthutch09
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- Joined: Thu Nov 12, 2009 2:33 pm
Working on abs...
I have a general understanding of what I need to do when it comes to abs. I realize I need to drop overall body fat percentage, and I know that means a mixture of cardio as well as strength training. However, I am puzzled as to how I should balance this out. The thing of it is, I am already really thin on upper body. ribs show even when I am standing normally and also hip bones have slightly begun to show. But concern is if abs will ever show through the layer of flab/excess skin on stomach. At heaviest, I weighed 278, and I lost a ton of weight fast and weigh 200 now, with fluctuations between 197-204. Because I lost weight so quickly I'm assuming, I was left with the flab and skin I am currently stuck with. Will I ever be able to develop a 6 pack under these conditions?
Re: Working on abs...
Eating several small meals throughout the day will boost your metabolism and help you burn more calories.
Create a mild caloric deficit by monitoring your portion sizes and making sure you're eating less than you're burning. It's easier to eat fewer calories if you fill up on high fiber foods with a focus on whole grains, fruits, vegetables and other nutrient-dense foods and drink more water.
Once you've reduced your calorie intake, its time to start working out. Diet without exercise will lead to some weight loss, but at some point you'll reach a plateau. Exercise can get you past plateaus while preserving your muscle mass. Your program should include:
* 3-5 days of cardio a week for 30 to 60 minutes in your THR zone. Any cardio will do--doing what you like will make workouts more fun. You should also work at a variety of intensities to get the most out of your workouts.
* Weight training that targets all of your muscle groups 2-3 non-consecutive days a week, abs included. You don't have to work your abs every day and, in fact, that can be counterproductive. You're much better off focusing your energy on working the larger muscle groups and activities that help you burn more calories overall, like cardio
* Stretching after your workouts for flexibility and relaxation
* Warm ups before each workout, cool-downs after and plenty of water in between
some abs exercises are Crunches, which involve bringing the shoulders towards the hip, are the most common exercises for the rectus abdominis, also known as the 'six-pack.' ;Oblique Exercises- Ab exercises that involve rotation target the obliques - the muscles on either side of the abs, though they also involve the rectus abdominis as well. and as well core exercise a more advanced exercises involve not just the abs but the entire torso, as well as other muscles that help stabilize the
Create a mild caloric deficit by monitoring your portion sizes and making sure you're eating less than you're burning. It's easier to eat fewer calories if you fill up on high fiber foods with a focus on whole grains, fruits, vegetables and other nutrient-dense foods and drink more water.
Once you've reduced your calorie intake, its time to start working out. Diet without exercise will lead to some weight loss, but at some point you'll reach a plateau. Exercise can get you past plateaus while preserving your muscle mass. Your program should include:
* 3-5 days of cardio a week for 30 to 60 minutes in your THR zone. Any cardio will do--doing what you like will make workouts more fun. You should also work at a variety of intensities to get the most out of your workouts.
* Weight training that targets all of your muscle groups 2-3 non-consecutive days a week, abs included. You don't have to work your abs every day and, in fact, that can be counterproductive. You're much better off focusing your energy on working the larger muscle groups and activities that help you burn more calories overall, like cardio
* Stretching after your workouts for flexibility and relaxation
* Warm ups before each workout, cool-downs after and plenty of water in between
some abs exercises are Crunches, which involve bringing the shoulders towards the hip, are the most common exercises for the rectus abdominis, also known as the 'six-pack.' ;Oblique Exercises- Ab exercises that involve rotation target the obliques - the muscles on either side of the abs, though they also involve the rectus abdominis as well. and as well core exercise a more advanced exercises involve not just the abs but the entire torso, as well as other muscles that help stabilize the
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cassiegose
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Re: Working on abs...
I disagree a little with anne_lee but then again theres more than one way to go about this.Matthutch09 wrote:I have a general understanding of what I need to do when it comes to abs. I realize I need to drop overall body fat percentage, and I know that means a mixture of cardio as well as strength training. However, I am puzzled as to how I should balance this out. The thing of it is, I am already really thin on upper body. ribs show even when I am standing normally and also hip bones have slightly begun to show. But concern is if abs will ever show through the layer of flab/excess skin on stomach. At heaviest, I weighed 278, and I lost a ton of weight fast and weigh 200 now, with fluctuations between 197-204. Because I lost weight so quickly I'm assuming, I was left with the flab and skin I am currently stuck with. Will I ever be able to develop a 6 pack under these conditions?
I honestly don't know if you'll ever develop a full defined 6 pack however if I were you I would spend some time really focusing on building some muscle. You said you're thin on your upper body and your ribs and hip bones show... sounds like you could use some muscle on that frame of yours! Are you currently doing any weight training? Cardio is fine however I would do 3-5 days of weights before doing 3-5 days of cardio in your situation (however I'm not necessarily advising you do that much weight training either. You can lose all the fat you want but if you don't have anything but bones underneath whats the point?
What about doing something like this:
Monday: full body weights
Tuesday: Off or cardio
Wednesday: full body weights
Thursday: off or cardio
Friday: full body weights
Saturday: off or cardio
Sunday: off
For foods it sounds like you don't need to lose any more weight at this point. What are you currently doing for diet? Show an example of a typical day and we'll work from there.