Abs Flat & Workout

T

TheWorldIsFlat

0
I am getting kind of chubby in my ab area. I decided to do Regular Crunches 4 sets of 10, and Killer Crunches 1 set of 10 everyday for a night. Is there a better routine I should do?


My other question is that I have noticed whenever I laid down, I could see my abs clearly, but whenever I stood up, my abs seemed to have disappeared. How come?
 
gravity. . . ?
 
you have fat covering your abs. LOLz

get your body fat % down , 10 % and less for best definition

so far, what your doing is NEWBIE lol
if u want a real abworkout, gimme a shoutout. well. atm your doing is beginner material and u need to incorporate a "cuttin" diet to get rid of the fat and of course a full body workout.
 
Rofl, Yes it's hilarious. I just hit a brick wall and started to gain weight with everything I ate.

Hm.. Anything that I can use without going to the gym, because the nearest gym is about 40 miles from here.. Can you give me some ideas to get my Body Fat % down?

Plus, give me anything to do to get me into shape with better abs, etc.
 
TheWorldIsFlat said:
Rofl, Yes it's hilarious. I just hit a brick wall and started to gain weight with everything I ate.

Hm.. Anything that I can use without going to the gym, because the nearest gym is about 40 miles from here.. Can you give me some ideas to get my Body Fat % down?

Plus, give me anything to do to get me into shape with better abs, etc.
Click to expand...

In my opinion, i would say that you have already abdominal muscles well developed, from hearing that you **see them**, the problem is that you have a fatty layer covering it from being showing :]

first thing I want you to do is figure out your nutritional needs, visit this site


figure out what your daily caloric needs are, subtract 500 from it, and eat that much in a day, be sure to count. use or to count your calories :D

sidenote : 3500 calories = 1 lb of fat, if you can lose 500 calories in a day from deficit, so in a week, you can lose 1 lb of fat. You can lose up to 1% of fat in a week is what I am saying.

Do you happen to know what your body fat % is?
go to that website and figure out what your body fat % is. its not as accurate but u can use it to set a trend. like every 3-4 weeks, measure urself.

after you got these done, we will talk about your exercise routines and what else you need to do.
 
Okay.. I did the Nutritional Needs site and I need 1516.08 Calories to Maintain my weight.

My Current Body Fat is: You have 8% body fat.

You have 7.2 Pounds of fat and 82.8 Pounds of lean (muscle, bone, body water).
 
TheWorldIsFlat said:
Okay.. I did the Nutritional Needs site and I need 1516.08 Calories to Maintain my weight.

My Current Body Fat is: You have 8% body fat.

You have 7.2 Pounds of fat and 82.8 Pounds of lean (muscle, bone, body water).
Click to expand...

ok if you did everything right, like the body fat test said, you should be around 14-15% body fat right now.

I know because I was there. when I took the online body fat test % i was 8.5 %, but actually , there were errors, I was actually around 13-14% <<< after taking a more accurate test < skinfold :]

My best bet is your around 14% body fat, lose 5% buddy and you will start seeing definition like "bang" at the moment I'm around 11% body fat, I'm cutting till I'm around 7-8%, :::: look at my photo in my avatar, I can pretty much see the top 4 abs. the lower one, last 2, I need to lose a bit more fat den I can really see it pop out. the top 4 abdominals have popped out for me, so has the obliques. "i'm close" hehe

---
now about your caloric intake. I'd would suggest that you cut 300 calories from the total , 1516 - 300 equals roughly 1200. This diet will only apply to you because of your current stature (height/age/weight), eat 1200 calories a day. splitting your meals by 5 or 6.

a ratio of Protein/Carb/Fat = 40/40/20 or 20/60/20 . These are the popular ratio for cutting IMO.

each gram of fat is 5 calories
each gram of carb is 4 calories
each gram of protein is 4 calories

1200 / 5 meals = 240 calories each meal <roughly> you dont have to be exact.

If you look at the ratio above. If you followed the 20/60/20

it would be saying that you need to eat 240 calories, split up to having, 240 x .20 = 48 calories from Protein, 144 calories from Carb & 48 calories from fat.

Overall in a day, you would need about 720 g of CARBs + 240 g of Protein + 240 g of Fat

If you eat 1200 calories a day + exercise & cardio *preferrably High Intensity Interval Training* , you will definitely lose around .7-1% of body fat a week.

In addition, I'd suggest you begin a workout plan for your whole body. I, myself, do a split routine each week.

day 1 - arms - bicep/triceps << eat something before workouts
day 2 - HIIT cardio (empty stomach) + abs
day 3 - chest/shoulders/back/triceps (secondary)
day 4 - off day
day 5 - HIIT cardio (empty stomach) + abs
day 6 - LEGS, hamstrings/glutes/quadriceps << eat something before workouts
day 7 - HIIT cardio (empty stomach) - no abs, repeat cycle.

gimme a shout if you like this schedule, I will give you indepth examples of what exercises to do if you wish.
 
Drop the fat!

Breakdown of Maddfitness 16-years as certified fitness professional. Areas of expertise include: personal training, nutrition consultant, core strength, pilates. 2004 National Men's Athletic Champion. Inspired by the death of my mother, jeanne, who passed from heart attack 16-years ago.


In a nutshell, the best way to lose bodyfat is to increase your metabolism! First of all, most people think metabolism has something to do with burning fat. However, it has nothing to do with burning anything at all. The true definition of Metabolism: The process by which food is broken down by the body and converted into energy...period. No burning at all. Now if you want to increase it you have to eat every 2 1/2 to 3 hours. 5 - 6 meals per day...preferably 6! Once you go more then 3 hours without eating your body will start to burn up muscle and store fat. Plus, you want to keep all the muscle you have. The more muscle you have the faster your metabolism. That's one way to increase your metabolism. Remember, your body is a machine (car)...you have to put premium gas in it if you want it to run smooth and efficiently! Others include: cardiovascular exercise, strength training, sleep, stretching, supplementation, o.m.p.a.(open mind positive attitude)!

If you would like me to breakdown other areas, just ask and I'll hook you up.
 
I know what you're talking about the calories, but I probably won't be going around to public restaurants with a bunch of measuring cups trying to measure what I eat, you know what I'm saying. :p

But in ballpark, I guess my normal meal for the day consists of this:

Breakfast
Small Bowl of Mini Wheat Cereal or Cheerios

Lunch
Leftovers.. Small Flank Steak, Few pieces of Broccoli, and Rice.

Dinner
Vegetables, Rice, and a Meat/Fish. Just small portions.

I'm actually losing weight I think from eating. I was on vacation a few weeks back and gained about 20 lb's.


And I will be thankful if you will give me an indepth example of the exercises I am supposed to do. I did my crunches last night too. Much easier for me now, so I'm buffing it up to 60. As you say, No pain no Gain. Just nothing that will like kill my 90lb body rofl
 
TheWorldIsFlat said:
Okay.. I did the Nutritional Needs site and I need 1516.08 Calories to Maintain my weight.

My Current Body Fat is: You have 8% body fat.

You have 7.2 Pounds of fat and 82.8 Pounds of lean (muscle, bone, body water).
Click to expand...

Ok, you weigh 90 lbs.

EAT!
EAT!
EAT!
EAT!
EAT!
EAT!
EAT!
EAT!
EAT!
EAT!
EAT!
EAT!

My 4 year old sister eats more than you.
 
TheWorldIsFlat said:
But If I eat a whole lot, then the extra nutrients will be stored as fat in my body.
Click to expand...

that is definitely true.
unless you incorporate weight resistance training, which you break up your muscle tissue, thus for growth.
 
Well, It's been about 3 Weeks Im guessing. I can see curves where the Abs are when i tilt them toward the sunlight and the shadow. You can't really see them head on, but you can feel them.
 
In addition, I'd suggest you begin a workout plan for your whole body. I, myself, do a split routine each week.

day 1 - arms - bicep/triceps << eat something before workouts
day 2 - HIIT cardio (empty stomach) + abs
day 3 - chest/shoulders/back/triceps (secondary)
day 4 - off day
day 5 - HIIT cardio (empty stomach) + abs
day 6 - LEGS, hamstrings/glutes/quadriceps << eat something before workouts
day 7 - HIIT cardio (empty stomach) - no abs, repeat cycle.

gimme a shout if you like this schedule, I will give you indepth examples of what exercises to do if you wish.
Click to expand...

Hey Joey007, I'm doing something similiar to this but this seems better, if you don't mind could you go more indepth of what you do exactly? Thanks a ton.
 
Well, the schedule that Joey has is like full time I guess. So I'm guessing it's like 1-2 hours a day.. I was thinking about working on my arms too, so if anyone has any tips on how to do anything like 100 pushups a day..

Since I'm doing ab workouts every other day, I could do pushups filling the other days up, right?


And LeiYunFat.. Stop making excuses? Since when am I making excuses? Learn to read stupid asian, ESL class doesn't teach you everything. I only talk to people who know english, kthx. When you learn, then you can talk to me. It's not that easy.

Not offending any other asians out there.. But anyway, if anyone can give me a routine that does not use the gym in any way, that can fill up my other days, that would be great.
 
Okay me so sowwy u so muscula
 
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