Need to do jogging to see the Abs?

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Phillerena

0
I am 18 years old, slim and weigh around 65 kg. I want to see my abs, and I work them 3 days per week (Monday/Wedesday/Friday). I do regular crunches, some obliques and some leg raises on those days. I eat healthy during the week (bread, cold meat cuts, oatmeal, fish, eggs etc). I can see my abs when I tense them and also when I don't. However they are not as impressive as I would like them to be and I would like advise on how to make them more defined. I have read on here that some people need to do exercises such as jogging 3 times per week to burn off the fat covering the abs.
Is this what I need to do too? I am very slim already and cant exactly afford to lose any weight.

I realise that the abs are covered a lot in this forum and I have read a lot of the posts, however I thought it would be better to have something more specific to what I need.

Thanks guys.
 
Get abs in the kitchen! Period. We all have them. A persons diet dictates if he or she will be able to see his or her abs. You might not be eating exactly right for your lean body mass, you could be eating way to many carbs. Its much easier to go from 20%BF to 15%BF than it is to go from 12%BF to 7%BF. If you can see some detail you shouldn't have much more than 15%. So its going to be tough for you to get the last 5-10%. Check your diet. Make sure you're not consuming too many carbs, egtting enough good healthy fats and the proper amount of protein.

Read these and you'll have everything you need to know!

http://johnberardi.com/articles/nutrition/leaneating_1.htm

http://johnberardi.com/articles/nutrition/leaneating_2.htm
 
you aren't much different than most people ... you need to do what everyone else needs to do: eat right & exercise. If you are already a light-weight, do some more weights to fill out some more ... and, eat more.
 
If you can already see your abs without tensing them, I assume your body fat is decently low...if you want to actually build your abs to be more impressive, as stated, add some resistance to your exercises. Abs are no different than other muscles, the same principles of endurance, hypertrophy, and strength apply. Play around with the resistance and repetitions. And don't overlook recovery...most people think they can work abs every day...but just like other muscles, the abdominals will get their results during the recovery period between trainings.
 
PGA200X said:
Get abs in the kitchen! Period. We all have them. A persons diet dictates if he or she will be able to see his or her abs. You might not be eating exactly right for your lean body mass, you could be eating way to many carbs. Its much easier to go from 20%BF to 15%BF than it is to go from 12%BF to 7%BF. If you can see some detail you shouldn't have much more than 15%. So its going to be tough for you to get the last 5-10%. Check your diet. Make sure you're not consuming too many carbs, egtting enough good healthy fats and the proper amount of protein.

Read these and you'll have everything you need to know!

http://johnberardi.com/articles/nutrition/leaneating_1.htm

http://johnberardi.com/articles/nutrition/leaneating_2.htm
Click to expand...

Thanks for those...so I need to consume less carbs so that I can see my abs, right? I bought some milk/egg protein powder today, will this be good to use as protein in my diet?
 
PGA200X said:
Phill most of your diet should be REAL food. The only time I would suggest the use of a protein powder is after a workout consumed with some dextrose/maltodextrin (a post workout shake is a MUST!) also as a before bed meal once in a while.

Here is some writing about post workout nutrition. Very detailed and as good as it gets

http://johnberardi.com/articles/nutrition/puzzle_1.htm

http://johnberardi.com/articles/nutrition/puzzle_2.htm
Click to expand...

I have read the articles, the first 2 were easy enough, although those last 2 confuzzle me a bit :) Regarding real food, it is hard to consume protein as, well, the cheapest protein I can get is tuna chunks that fill me with dread when I try to eat them. From what I gather from the article, I am meant to be eating plenty of fresh vegetables, protein from fish/chicken/eggs etc, oatmeal, olive oil etc? Will following that eating plan improve my abs? Thanks for your help and the articles from that website are really interesting!
 
In the first two follow what he has written to lean out. They will cut any excess fat you have. you're a bit on the skinny side so look to increase overall muscle mass. Doing weighted ab woukd will give them a bit of size, thats only natural. By your weight and height the fact you dont see your abs unless you flex is most likely because of a bit of excess fat. Its not much sice you CAN see them. Do some weighted ab work first and after three weeks see what the results are. If you dont see a noticable change in the definition then hit your diet in a mre precise manner.

Eggs, low mercury fish (salmon, light tuna), lean beef (anything over 90% lean) eggs, chicken are all sources of protein. I'm a red meat lover and eat a lot of it. Its always over 90% lean. I have my body fat down to 7%. So dont be scared by lean red meat.
 
Would weighted ab work with dumbells be ok? Those are the only weights I have. Thanks for all the help and info, it has helped a lot. And that website with the articles is a really good one :)
 
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