I know the basics and i currently have a routine and lift weight.
If you know the basics as they are applied to you, then what is your base need in calories and your calories with activities considered-approximately?
You knew this basic premise, and still considered a 1500c calorie consumption line? Then you knew in advance that this was below your base level of calories, if what you stated is in fact true.
Does it follow then, that if you reduce calories below your base biological need (to breath, organ function, etc), that it would cause harm to your recoverability, muscle growth/strength ability, and likewise increase the percentage ratio of your body taking energy/nutrients from tissue you do not want it to (like your muscle)?
But, i just want to know how you get visible abs. If that's all i wanted, how could i achieve the quickest and best way?
No one can accurately judge how long it will actually take. How long it will take will depend on your starting position, genetic potential and limitations, and your approach on diet/exercise and the your ability to adapt/overcome its feed back, attempting to increase the positives and reducing the negatives in the time you have.
And......sliding your personally adjustable "want-o-meter" according to your strengths and weaknesses when times get a bit rough and tough, etc.
It is not by mistake of design, that the body is created to work together as one unit.
Additionally, you MUST understand that there is NO BLANKET DIET and NO BLANKET FITNESS PROGRAM, and diet and training…..is a very independent and individual……matter……
If you are going to train yourself (and this be your personal trainer), then you have to simply educate yourself in what…….you are trying to do…in a very steady and motivated way.
To build good visible abs one has to:
1. Have good torso base composition as determined through genetic potential (even if its covered by fat tissue), and realize that direct core work is
very low on the "importance-o-meter"
as compared to the entire Full Body Workout or fitness program.
2. An individualized diet optimized for fat tissue loss (in your case), and optimized to limit muscle wasting side effects (an understanding of the calorie and manipulation of the three nutrients).
3. An individualized training program that attempts to build and/or tries to maintain muscle for the entire body (and supported with a WISE diet) through aggressive progression system.
4. A good and solid understanding on how each exercise effects the body-both indirectly and directly.
Training can be a very personalized issue for some. If you decide on a program, give it "appropriate" time. However, keenly watch your feedback, and adjust when necessary…..and I cannot emphasize this enough.
In order (to train yourself properly), you need understand the concept of that the body is designed to function as one unit, then you need to understand what exercises.....impact the body as one unit, in a body wanting to function as one unit.
For example: Is it by mistake or design that the ab core is smack in the middle of the body?
For simplicity sake, the core is designed to provide stability, support, and protection to our vital organs (to name a few).
The core is involved in simple tasks we take for granted everyday such as:
Walking, running, Sitting, Bending, Twisting, and even sleeping at night. Seen in this rather simple light, it follows (at least with me) that we train this area in the ways it was designed to function--realizing that the diet and the "circumference" (in the energy sense) of ones fitness program is what will reduce the fat in order to reveal the work being completed.
A functional full body routine will provide adequate stimulation when its designed well (from indirect work from variable exercises), and direct core work to a lesser extent (dependent on ones endurance needs in training, etc, etc).
For example: The Military Press, Front Squat, Dead Lift, Lunges, and Renegade Row. ALL involve the core quite extensively with the Front Squat and Dead lift being the more prominent. In all of these lifts (movements), the core is just acting out its design function as a result will give you many returns--more than any direct core work (IMO),
when we are NOT speaking endurance related.
One thing they do not do however, is perform all the core function, but it does do most of it. Where it lacks, one can make up in direct core work, such as "appropriate" twisting and side to side movements. Or even add others, if need be.
Therefore, the emphasis should be on diet, a functional and solid FBW (primarily), with direct core work following lower on the importance-o-meter.
With some (performing a FBW they may not even need direct core work to obtain strength, dexterity, vitality, and to a lesser extent, muscle growth in the core area), therefore, in some cases, direct core work simply isn't necessary. Quite simply some have had good results with a well designed diet and full body routine and no.....direct core work. See what works for you.
With the core composition (being so near the vital organs) and fat points being in this region (the large accumulation sacks, if you will), it is no surprise that body fat has to be low in order to see the core muscles. It is a fact you have to accept--and its simply by design.
With genetics willing, your goal to uncover your ab core "is revealed by the kitchen and choices made there", and built and made "strong in your full body routine".
Let me explain something rather simply:
Excess calories can biologically turn into fat and muscle growth (with proper fitness stimulation on the fitness side for muscle growth), and
normally the body's capacity to put on fat tissue exceeds its ability to put on muscle tissue (for most). The body is more anabolic.
In a bulk (to me) it is trying to minimize one (fat accumulation) and maximize the other, in a wise approach to calorie consumption, macro nutrients, and training. A mindless bulk, is stupid. Its that simple.
Likewise, a calorie deficit (keeping things equal) will stimulate the body to take from its fat stores (and muscle to a degree); however, its
efficiency to put on muscle is drastically reduced (for some not completely eliminated, but can be dependent on diet, and other factors involved), and can make the body resort to taking muscle as fuel. It becomes catabolic (feeding on itself for dinner), and how large this plate for supper is, is determined (primarily by genetics, and YOUR DIET circumference).
As you can see, the ENERGY EQUATION and
one's personal efficiency, plays an important function.
Everyone's ability is different, this is why its important to watch how you respond to diet and training.
This is why you do not want calories too low (in the simple sense).
The DIET IS THE KING of ALL KINGS.
One has to understand that the muscle in the torso region (ABS) ARE different in the sense of how they grow. These muscles simply WILL NOT grow like the chest, legs, or back--though dependent on the starting position of the person, they WILL grow but it
will be limited no matter what one does. After a certain point, they grow more in strength more than anything else just by the nature of their bodily function. The core is primarily an endurance set of muscle, and the fibers they contain limit their capability in growth. If you doubt this, then ask yourself this question. Why is it you can build up the the strength in your wrists and hands (quite extensively I may add), and they do little in the muscle growth area?
Best wishes to you my friend,
Chillen
