Cardio / Ab Workout Routine?

[brpyne]

Hey everyone!

I'm trying to workout a routine for weight loss, while working on my abs to flatten my stomach.

For about two months I've been running about 4-5 days a week. I started at 210, now I'm down to 200. I've found I've cut my calorie intake by about 500 calories a day.

At the moment I run for about 32 minutes at about 5.65 mph... 3 miles total. I want to start working on my abs... my BMI is at 26 I think... I'm 6'2"

I need help developing an ab routine for when I'm done with my running routine, all these websites are pointing me in different directions. Some say do short ab workouts every day... some a bit longer every 2 days.

How often should I do ab workouts?
What ab workouts should I start with?
What ab workouts should I do when I'm more experienced?
How many reps of these workouts should I do?

Thanks in advance for any advice!

 

[brpyne]

This posts says to me "hi, i'm new and haven't read around at all."

Please take the time to read around the site some more including all the sticky threads. You will be much better served that way.

This post says "hi I'm an asshole, if I would have truly listened to what this kid had to say I could have really helped him"

I already stated that I've read around... everybody was giving different answers. I'm just looking for the truth.

 

[theleip]

First thing I want to say is you need a full body strength training plan to slash through that fat. You can not spot reduce, training your abs doesn't make them leaner. But full body training provides muscle through out the body, increase the calories you burn and gives to greater caloric "afterburn" when you are just sitting and not doing anything. So that being stated I will still answer your individual questions. Just look in the weight lifting sections for the sticky threads at top to help you get started on making your own routine.

How often should I do ab workouts?

There is no need to train abs more than twice a week if doing solid compound movements with the body.

What ab workouts should I start with?

I would wager you haven't done a lot of strength training so I would incorporate a good core movement like planks. Add to that you could also do a muscle building movement like cruches or bicycles to start off.

What ab workouts should I do when I'm more experienced?

Hanging leg raises,jackknifes, Russian twists.

How many reps of these workouts should I do?

I always say if you can do 100 crunches, then you aren't doing them right That is of course if new to training. If doing planks most start off with 3 sets of a 30 sec hold. For crunches 3 sets of 12-15 with serious personal resistance. Basically form is everything here.

Another reason why you should do full body is that just training your abs and nothing else can lead to serious muscle and nerve imbalances. So get on the full body training, you will bust through that fat faster and have a much better end result when you have hit your goal.

 

[brpyne]

Thanks a lot for the reply!

See my dilemma here is that I don't have access to gym equipment. I'm willing to do the work, if I'm capable. Are you saying if I do cardio.. that ab exercises won't help to flatten my stomach more?

 

[theleip]

Please do not be rude to our posters around here, had I seen that prior to my post I would have said it before. You have to understand (especially it being the new year) that we get countless posts everyday from people not willing to read the threads stuck at the top of the forum. That poster gives great information to tons of people everyday. We all sometimes get a little burnt out on the same questions over and over again and lack of drive to find your own answers.

With that being said to answer your question.

There are lots of way to get in a full body routine at home. The more important it is to you, the better options you provide yourself. In the beginning body weight and core training exercises can do a lot to get you to a certain level.

Chair dips
Push Ups
Lunges
Planks
Bridges
Diamond Push Ups
Chin ups/Pull ups

However again you cant target your abs for fat loss. You have to eat in a deficit to lose fat. Read up on the topics posted around here and design you a nice program. If you don't want to do that or feel you can't then get a personal trainer, that is what they are for. There are online ones here on this forum.