so should it take this long to get a six pack?

insane drummer

ive been doing sit ups since march now, quite a few, but worked my way up, starting from doing 3 sets of 20 up to 3 sets of 50 of ab curls, crunches, reverce curls, and oblique twists along with 4 sets of 10 of back extensions just to even it all out. i have got a little definition, but noting searious, anybody got any help? i work out all my other mussle groups also and i can see alot of improvment happing in those areas but its the abs that are annoying me? there has been very little progress in the lsat 4 weeks. any help? my diet is below and im 5'4 and 17 years old. any help please?

breakfast
porrage/ cerial and toast
lunch
toasted sandwhich, usualy with sweetcorn and chease, along with chicken, beef, or turkey
then at three o clock ish i have a bannana or an apple
dinnner
usualy potatoes, veg and some kind of meat, or else pasta
then id have a natural yougert for a snack at 9 ish!

Smellyirishman

In order to have visible abs you need to drop your body fat. No amount of crunches will make your abs show if you have too much fat around them. How much do you weigh?

More cardio.

justsomebloke

you probably already have the 6 pack, you just happen to be keeping it nicely insulated like i do:D

Patto

If your goal is to have visable abs i.e. a six pack then you primarily need to work on your diet. Cut out carbs in the evening, except after a workout and stick to low GI carbs and fruit only. To balance this it is probably a good idea to increase your protein intake.

Your body fat needs to be below 12% to see you abs and at that you'll only see the top 2 probably, if you get it down to 10% you should see then fairly clearly.

The best way to burn body fat through excercise is with low intensity training i.e. cycling, jogging, swimming at a very boring slow pace.

Degsy

I've been doing the very boring machine hill walking to try and lose my sex-machine fuel tank,its working but very slowly.I try to do it three times a week after weights but was wondering how long i should give each session,i dont want to go catabolic.

Dragan

Degsy wrote:

I've been doing the very boring machine hill walking to try and lose my sex-machine fuel tank,its working but very slowly.I try to do it three times a week after weights but was wondering how long i should give each session,i dont want to go catabolic.

Hey Degsy, to avoid any possible catabolic state just take a whey shake and some carbs after your weights, but before you do your walk.

insane drummer

Patto wrote:

Your body fat needs to be below 12% to see you abs and at that you'll only see the top 2 probably, if you get it down to 10% you should see then fairly clearly.
QUOTE]

atm my body fat percentage is at 12.5 and i weigh 59 kg, im on a protein suplament too, i take it after i work out, so you reckon i need 2 do more cardio? hummm sounds good! thank you very much!!!!!!!!!!!!!!!:D

STaN

Log onto www.fitday.com and record what your eating every day. It should be 40% carbs 30% protein 30% fat (preferably good fat - no saturated)

It will help you correct irregularities in your diet.

Lower your intake of starches: bread potatoes to 3 servings a day. 1 serving = 1 slice of bread.

Eat as much fruit/veg as u like.

Degsy

Dragan wrote:

Hey Degsy, to avoid any possible catabolic state just take a whey shake and some carbs after your weights, but before you do your walk.

But would i not just be burning the carbs then during my poxy walky thing instead of fat?

Boru.

Just one quick point - swimming isn't a great choice for weight loss. The nautre of breathing during swimming makes it less effective at losing weight.

You want to keep your HR between 60-70% of you max - its quite easy to sustain.

One final thing keep to between 45-60 minutes. After an hour it becomes less effective. If you are dedicated and really want to see accelerated results then do two split sessions. One in the morning before breakfast and then one in the evening.

If you have the will, make two of the sessions high intensity 20 minutes killers. Increases fat metabolisation.

Don't do any cardio before weights and do some after, again this increases fat mobilisation and (If you'd like to get really advanced this owuld be a great time to do some carb loading).

yomchi

insane drummer wrote:

Patto wrote:

Your body fat needs to be below 12% to see you abs and at that you'll only see the top 2 probably, if you get it down to 10% you should see then fairly clearly.
QUOTE]

atm my body fat percentage is at 12.5 and i weigh 59 kg, im on a protein suplament too, i take it after i work out, so you reckon i need 2 do more cardio? hummm sounds good! thank you very much!!!!!!!!!!!!!!!:D

Aim for sub 10%! Then they'll come out and say hello!

t-ha

Do you work out at home or in a gym? What kind of weights are you throwing around, and what exercises do you do?

murfie

STaN wrote:

Log onto www.fitday.com and record what your eating every day. It should be 40% carbs 30% protein 30% fat (preferably good fat - no saturated)

hi, thanks for posting this up, been wanting to use something like this as i need to lose weight and i think exercise alone wont do this, diet will be a major player also.
I was wondering though is there an option for adding in multivitamin supplements to your food intake on the system? i cant seem to find it. thanks

King of Kings

insane drummer wrote:

Patto wrote:

atm my body fat percentage is at 12.5 and i weigh 59 kg, im on a protein suplament too, i take it after i work out, so you reckon i need 2 do more cardio? hummm sounds good! thank you very much!!!!!!!!!!!!!!!:D

maybe you are woking the bas too much (cos at that bf you should see something)

I reda a few articles from bodybuilders on abs and they seemed to think a less is more straegy was better. also going through a slow motion helped.

insane drummer

t-ha wrote:

Do you work out at home or in a gym? What kind of weights are you throwing around, and what exercises do you do?

no a hotel gym, its the second best in town and thats after a profesional gym! i use free weights and on my program i have
chest press
incline fly
shoulder press
lat raise
pull over
bet over row
trisep extension
lying trysep extension
bisep curl
incline curl
leg extension
leg curl, the two leg exercises are on machines and i do 3 sets of 8 on each!

Chucky the tree

insane drummer wrote:

no a hotel gym, its the second best in town and thats after a profesional gym! i use free weights and on my program i have
chest press
incline fly
shoulder press
lat raise
pull over
bet over row
trisep extension
lying trysep extension
bisep curl
incline curl
leg extension
leg curl, the two leg exercises are on machines and i do 3 sets of 8 on each!

Thats not the routine you do every time your in the gym is it?

daveirl

This post has been deleted.

insane drummer

Chucky the tree wrote:

Thats not the routine you do every time your in the gym is it?

yep, thats it!:D although some days i just work the mussle groups i want to, but generaly i do all that every second day. i also do cardio once a week thats
30 min on treadmill, 13 up to 16 km/h
bike 15 minutes
rower 10 minutes

Chucky the tree

insane drummer wrote:

yep, thats it!:D although some days i just work the mussle groups i want to, but generaly i do all that every second day. i also do cardio once a week thats
30 min on treadmill, 13 up to 16 km/h
bike 15 minutes
rower 10 minutes

That far too long at the weights. You only spend 45 minutes to an hour at the weights. Shouldnt really go over 8 excercises either.

your muscles wont be worked hard enough with that weights routine.

insane drummer

so am i spending to long or two short on the weights? generaly takes me about a hour to do that program

eatsloads

Try pilates, used to do 100's of sit ups with not much changed. Did pilates for a few months and can visable see the change. Helped straighten spine too so am now a bit taller!

Dragan

insane drummer wrote:

so am i spending to long or two short on the weights? generaly takes me about a hour to do that program

Generally 60 mins should be the cut off, after that point Cortisol levels will begin to rise, which is the anti thesis of what you want.