Abs and pecs, the whole deal.

C

clarkflavour

0
Hi,

I really want to get a OK set of abs plus some toned pecs and etc. But I do not have the time to go to a gym or take up personal training, so I was kinda hoping there would be a way to do this on my own, at my home.

I have to small weights (2 kg's each), but other than that I have no equipment at all.

I'm basicly thinking crunches, push-ups, weight's and jogging here... I dont think I need a diet, cause I'm already skinny and my body burns calories fast.

I'm 19 years old and I way 65KG's, what is the best way for me to begin my body toning?

I'm not after the Schwarzenegger package here, just basic, nice-looking toning.


Best regards,
Marius Haugan.
 
Good Luck with those abs and pecs!

Ok, you said that you were skinny, so this means that you will definetly need to change your diet if you want those muscles. A key part of creating new muscle fiber lies in getting enough protien. What you will want is to make sure you eat enough food such as chicken, which is loaded with protien. If you don't like the usual protein filled food, then you might try a sort of protein shake. Good Luck!
 
You may still have a thin layer of fat covering your abs.

Aerobic exercise does help burn fat including the layers of fat on the stomach. After the fat on the stomach is lost, a toned stomach can be achieved very quickly by using the best exercises that place direct stress on the stomach muscles.

Crunches do very well in helping to flatten the stomach. A combination of crunches, reverse crunches, sit ups, side bends, side crunches, trunk rotations and standing twists works even better. It is important to exercise the side of the stomach as well as the front abs.

Yet another vital part of exercise regimes that help flatten the stomach is cardio workouts.

These if done correctly increase the body’s metabolism. That means the body is less likely to store any excess calories as body fat since the elevated metabolism gets rid of the excess calories.

All the best.

Cathy.
 
Hm... The missing component here is resistance. In short, to build "toned" muscles, you will need a lot of it. I respectfully disagree with Cathy about the cardio training. If you're already skinny you are going to rob your body of a chance to build muscle by overdoing cardio training. Also, I would wager that your BF is not all that high, but your ab muscles just aren't well developed. Using myself as an example, my abs are still visible at 24% bf (albeit not very).

I would advise that you either invest in some heavier weights for home or get a membership at a health club where you can have access to heavier weights. You will get better results in less time if you develop some quality muscle tissue. That is not to say "don't do cardio"... Just saying that it should be secondary based on your goal. If your goal was to shave 10 seconds off your mile time I would give you a completely different set of recommendations. Heavier resistance = larger muscles. Larger muscles are metabolically expensive (to use a term coined by Schuler/Cosgrove), which means that they use more of the food that you ingest rather than storing it.

I would also disagree that ab training will flatten your tummy. They may tighten the mucsles a little, but as far as "spot reduction" is concerned, it is not possible to burn more fat in that area from working that area. I do agree with doing a variety of movements. Crunches are largely a waste of time, but twists are one of the fundamental movements that you should develop. You will develop blocky abs in a typical full body routine that involves your basic movements. Particularly on a lat pull motion, or on weighted twisting moves.

Good luck on your routine, what ever you end up doing.
 
Didnt you post this about a month ago???

look through the body building FAQ's and this forum, all the answers are already here
 
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