Hello everybody... What is the best way for someone to work on their abs when they detest ab workouts? I go to the gym almost everyday and the rest of my body has had some great results. But, I am one of those guys who has ok results on the whole body except the abs cuz I hate the feeling of ab ecxersizes and half the time my inner legs burnout before my abs do..... Anyway,,,,, any help would be appreciated...
A Full Body Routine designed around how the body is designed to function.
Not everyone responds to exercises the same, and one has to experiment to find out what they respond best to; however, most healthy persons will respond well to a properly constructed Full Body Routine and the diet designed around the goal purpose. I dont know the "direct" core exercise you are performing, but I think its safe to say, that you are performing it incorrectly, if you are feeling stress in the thigh. What are the core exercises you have been doing?
I think it is safe to say, most persons in fitness do not like certain exercises they do; however, the ones that are successful tend to "s@ck it up" and perform the exercise anyway, because the results far outweigh the feeling of dislike. You are no different and neither am I.
If you dislike "direct core work", IMO, you have some more soul searching to do, because the "indirect" exercises that are subpurb in bringing overall bodily results (including the core), tend to sap the most strength, make small and large men alike, whimper like babies, but also tend to bring the most results, and will bring back more strength and power than what was originally lost;
one MUST make the body continually experience physical stress that it didnt experience before to make it adapt and overcome, and to improve itself.
A persons exercise equipment, and access to the gym can vary, as can ones goal, medical problems, and other physical limitations, and all these play a major role on how a diet and fitness program is constructed. With this in mind, you say you have access to a gym, am correct to assume that it has a variety of appropriate weights and stations in order for you to peform a Full Body Routine at least 3 times per week, including cardio? If so, this is all you need.
I believe very strongly in a fitness program that is designed around how the body is designed to function, and when properly constructed (
supported by diet), the core will follow by its design purpose. Some can get buy without doing any "direct core work", while others have to do both "indirect" and "direct" core work.
What matters most (once one figures out what works), is exercising control and discipline in:
"closing" the mouth when you shouldn't eat, and
"opening" the mouth when you should. In other words a sound diet designed to reduce body fat is the absolute "GOD" when one is wanting to reveal the entire body they desire (and this case the ABS) in the mirror. If you have some difficulty with opening and closing the mouth (when and where appropriate) pertaining to diet, you are going to have no choice but to s@ck it up and find discipline, if you want your goal bad enough.
If you can not, and fall of the diet wagon,
these same facts will welcome you AGAIN with open arms--revealing that nothing has changed since you had left.
IMO, within this Full Body Routine, there are two exercises that play a critical role in building the entire body, and recruit the core for one of its premiere design intentions (support and stabilization), and these are:
Variants of the Dead Lift and Squat. And, its the variants of these two types of exercises, that I was referring to when I stated earlier that make small and large men alike, whimper and cry like little baby in diapers. Its a Dr. Jekyl and Mr Hide relationship. It will sap your power, make you breath heavy and flat kick your @ss, when you feel the power of the lift. However, as time passes, will give you euphoric high when you look in the mirror admiring your legs and---->
the effects they created for the overall body.
You have a price to pay to earn this euphoric high and presence in the mirror; you have to pay the
toll to see your
goal. Accept this fact, and you will be successful.
If you cannot and fall off the fitness wagon, I promise you, this same fact will be starring right back you revealing its truth when you return to try again. ,
and one more thing:
The dislike for direct core work, is the LEAST concern. The most important factor (and this effects many people that fail), is whether you can be consistent enough, persistent enough, and apply "enough of you" to reach the goal you desire.
Let me make another point. The arms as compared to the legs and back, are small "muscle pimples" as compared to the absolute brute power and size of the legs and back; however, the arms (referring to the triceps and biceps) are the facillitators of recruiting these major muscle groups (namely the back and other muscle groups of the upper body).
In other words, one has to
"use" the tricep and/or bicep to recruit the
"use of" the back, traps, lats, (and other portions of the back), and chest;
therefore, displaying the importance of building the larger muscle groups if one wants strong and developed arms when properly coupled with individually taylored diet.
Additionally, this provides simple reasoning to the importance of a Full Body Routine. In addition, some exercises (dependent on what one is doing) will recruit the core in a support and stabilizing mode, and the person may not realize it, for example, various exercises performed when training the Back, the Military Press (shoulders, and other various muscles), Pullups, Chinups, and sitting on the upright stationary bike and doing cardio for 30 minutes (as a few examples).
By now, you should see the getting a strong and developed core, depends upon training--the entire body. Making the entire body developed and strong. And this includes cardio properly included (but isnt "necessarily" required)
I have "screamed bloody murder" on the importance of diet, since I have joined this site. The diet is the impartial one--its always important. Meaning it doest matter what your fitness goals are, it is KING. Its just that the diet may be manipulated differently dependent on one's goal position, fitness goals (like losing or gaining weight, powerlifter, and other types of goals).
The DIET NEVER CHANGES ITS IMPORTANCE FACTOR-EVER.
Therefore, if you want a strong and developed core, you need to properly construct a Full Body Routine,
and properly discipline yourself around your diet that is properly designed. You can leave out direct core work, if you wish, and focus on your Full Body Routine, and see how your body responds with out it included. A properly designed Full Body Routine will recruit the core many times each time you workout, and it may work for you. However, within this routine you will find exercises you will not like:
GET OVER IT.
The core doesn't respond to persistent and constant, whining and crying. It responds to persistent and progressive--WORK. Just as its designed to perform.
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You didnt really give enough information about your personal particulars in order for one to "properly" assist you. I dont know your current bodily position (for example whether you are overweight, underweight, or what one may consider....at proper weight). Dependent on these factors, the diet that is implemented can be different. For example, if you are underweight (and want to build the core and entire body), one would assume a diet surplus. If you are overweight (underdeveloped), one would assume a diet deficits for certain periods of time. And, so on and so forth.
Within the Nutrition 101 thread you will find some valuable information. Or you can use the ready made input web page in the 3rd link.
What you to do is to post your Maintenance Line of calories and list the multiplier you used to configure your approximated Maintenance Line.
Go here and read on some basic and fundamental information:
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
Weight Training Information:
Weight Training 101
Weight Training Technical Articles
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html
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Some Info on the ab core:
Abdominal Training
How to get abs guide
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Go here for some thoughts on the mental side:
Weight Loss Intricate
The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)
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All of the links, plus additional links (Not Listed here) that you may be interested in are in this link below:
http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html
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Change your eating habits (below are some suggestion examples)
The
3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the
Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats
○ Drink lots of water during the day and before, during and after exercise
○
Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○
Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○
Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc
○
Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
○
Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds
Dietary Fiber
○
Vegetable suggestions:
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).
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Suggestions on various cereals:
1. Steel Cut
Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.
2. Various types of
Go Lean Kashi cereals.
3.
Fiber-One. (60 calories per 1/2 Cup, and source of fiber)
4.
Grape Nuts
GRAPE-NUTS:
Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.
Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.
5.
Shredded Wheat and
Shredded Wheat and Bran: (
NOT SUGAR TOPPED)
POST
SHREDDED WHEAT ORIGINAL SPOON SIZE
Ingredients: WHOLE GRAIN WHEAT
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
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Post
Shredded Wheat and Bran
Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one
Both are devoid of any "added in" sugars.
Alpen No Sugar Added Cereal
Serving size: 2/3 cup servings per container:7
calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g
Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box
Alpen No Sugar Added Cereal
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Starting a personal Journal:
You may want to consider creating a journal in the journal section of the forum. This way you can ask additional questions, post your diet and training, keep a log of thoughts, etc.
A lot of persons view these logs, and it could assist you, possibly, in allot of ways!
ROCK ON!
PEACE AND HAPPINESS TO ALL!
ROCK ON EVERYONE!
BE HAPPY and spead love to all!
Best wishes in all that you do in life and within fitness,
Chillen
