How do you get abs?

O

Oldspice

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I know the basics and i currently have a routine and lift weight.

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?

I assume diet and exercise? Eating 500 calories less than maintenance and ab workouts 3 days a week? Maybe HIIT cardio 2-3 days a week? Is their a better way?

I also read a calculation where your body weight x 10 is a good scale on where to lose weight...
 
That's what I used to do. What you wrote. body weight x 10 is a great suggestiobn, I never really thought of that but it works unless you are a girl who weighs 98 lbs.

As for the Ab workout, I would do it like any muscle group; work it out until and do not do it again until it is NOT sore. In other word, if after 48 hours, your abs are still sore, you might want to wait another 24 hours. There are multiple philosophy to the ab muscle but that's the one that I take. It is still a muscle and need time to rest and grow. When I do an intensive ab workout, which takes about 45 minutes, I rest that muscle for 2-3 days. When you are working out with weights, your abs are used a lot as well. Try using the sitted tricep extension when your abs is sore.

What is your ab workout routine? Please do not say 1000 crunches.
 
Very basic, 3 times a week. I do 3 sets of bicycles, 2 sets of hanging my feet 9 inches from the ground and go up and down, Crunches and sometimes the ball crunches. Someone will throw me an 8lb ball and i will lay down and come back up with my hands holding the ball over my head. (It's a food burn)

What's a good ab routine?
 
If you want a good ab routine, drop all forms of crunches, sit ups, leg lifts, etc. :)

T-Nation: Death to Crunching

I always give this article in response to questions of ab training. It's a great article that gives not only the philosophy, but exercises to follow through with, and the author is brilliant when it comes to training and getting results.

Other than that, eat a 500 cal deficit like you said, and do cardio a few times a week. And don't neglect working out the rest of your body, just be sure to include a few core exercises each workout.
 
Check out the MH Abs Dieat and routines.

I do almost zero ab work. I have found that doing a good full body routine with squats and deads has given me the best results.
 
limestix said:
T-Nation: Death to Crunching
Click to expand...

Very nice. I like all of those. Here is a funny thing about abs i figured out. Stuff that requires your abs to fold(crunches) dont seem to work very well. Stuff that makes you abs fight to keep you body steady work the best.

Russian Twists with a barbell are a great example. Your twist your torso and your abs have to fight to slow down the weight and then start the weight going in a new direction. Very good.

IMO the best ab workout is squatting.
 
Here is where i'm at. (I know it sucks) Give me some advice about how much more fat i need to lose, or routines. I feel like i have so long to go, it sucks...

I swear, i have the worst genetics. (Short torso)
 
I wouls say about 10-15 lbs more to go man until the 6 pack. The vein on the forearm is a indication that you are leaning up and pumped but to be honest, I can still see a slight love handle... Barely though.
 
tic said:
I wouls say about 10-15 lbs more to go man until the 6 pack. The vein on the forearm is a indication that you are leaning up and pumped but to be honest, I can still see a slight love handle... Barely though.
Click to expand...

Yeah, me too. My sides are very hard, which is weird. But i look like i have huge love handles. As i get smaller, i noticed i'm losing weight in my arms as well...Which sucks....But i know you can't control that...

Do you think eating 1500 calories a day is too low for me?

5'7 149lbs
 
tic said:
I wouls say about 10-15 lbs more to go man until the 6 pack. The vein on the forearm is a indication that you are leaning up and pumped but to be honest, I can still see a slight love handle... Barely though.
Click to expand...

Veins showing without forcing extreme blood flow is an indication of leanness? I have really scrawny arms (My forearms and all are really small) and it really pisses me off because it seems like no matter what I have done throughout the years as far as working out, they always seem scrawny, yet everyone else I know who works out regularly ends up getting the cut and all. I hate genetics. :(
 
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