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Cz4r
04-22-2007, 09:01 PM
Hey guys I need some help. I work out about 4-5 times a week and got my routine down and enjoy it. However my stomach has looked the same for about 2 years. I know there is muscle but I got like this "fat" covering it. I'm 6"4' , and hover around 215pounds. I have no problem how I look but I would like to tone my stomach properly and actually develop a 6 pack. Currently every time i go to gym I run about 10-15 minutes, and do about 50-100 situps doing various exercises. (1 excersis for the bottom half, and 1 for the top half of the abs). My goal would be to lose about 5 pounds, but specifically from my abdominal area. I think about 210-215 is the idea weight for me now, given the size of my arms and chest.

So I have though about maybe swimming laps after a work out, but that is kind of hard to fit into my schedule. Can someone guide me in the right direction of what I should do to help with the abs. Also if it incorporates cardio i'm all for it cause I would like to raise my stamina as well. Any help would be greatly appreciated. Thank you.

DJAuto
04-22-2007, 09:03 PM
Hey guys I need some help. I work out about 4-5 times a week and got my routine down and enjoy it. However my stomach has looked the same for about 2 years. I know there is muscle but I got like this "fat" covering it. I'm 6"4' , and hover around 215pounds. I have no problem how I look but I would like to tone my stomach properly and actually develop a 6 pack. Currently every time i go to gym I run about 10-15 minutes, and do about 50-100 situps doing various exercises. (1 excersis for the bottom half, and 1 for the top half of the abs). My goal would be to lose about 5 pounds, but specifically from my abdominal area. I think about 210-215 is the idea weight for me now, given the size of my arms and chest.

So I have though about maybe swimming laps after a work out, but that is kind of hard to fit into my schedule. Can someone guide me in the right direction of what I should do to help with the abs. Also if it incorporates cardio i'm all for it cause I would like to raise my stamina as well. Any help would be greatly appreciated. Thank you.

Do cardio-swimming is excellent cardio. Do you do weighted movements for the abdominals?

yet to evolve
04-22-2007, 09:04 PM
up your pace wen running, if ur on treadmil for example go from 7 mph to 7.5 c how that feels then go up 7.6 for 15 mins if thats easy


also ur diet is more important then everything no how much protien, carbs to eat, drink only water , stay away from booze n goodluck

Rune
04-22-2007, 09:04 PM
Calories In vs. Calories Out

Calories Out > Calories In = weight/fat loss = abs.

Josiah
04-22-2007, 09:14 PM
^ Yup.


Currently every time i go to gym I run about 10-15 minutes, and do about 50-100 situps doing various exercises. (1 excersis for the bottom half, and 1 for the top half of the abs). My goal would be to lose about 5 pounds, but specifically from my abdominal area.

50-100 situps won't do much for you. If you want to grow your ab's, you need weighted movements. It's no different then any other muscle.


Spot reduction is a myth, the body sheds fat how it does. More visable ab's requires dropping your BF%.

That's a kitchen thing, not a gym thing.

CF10
04-22-2007, 09:31 PM
The biggest factor, as stated above, is having low BF. But in addition to that, you have to have developed ab muscles for them to look defined. I keep abs pretty simple, one time per week. Here are some examples of what I do:

Decline situps
Crunch machine
Situp machine
Cable crunches (excellent)
Twisting movements for the obliques

I use weight for all these exercises and aim for about 8-10 reps. Occassionally I switch it up and do no weight for 20+ reps, but the most effective thing for me is the weighted movements.

Cz4r
04-22-2007, 09:41 PM
Thank you for the advice. I will make sure I longer and faster and add weight to my ab work out. Would you guys suggest to just choose a day and do abs just that day or to just do it every time I go to the gym.

CF10
04-22-2007, 09:44 PM
Thank you for the advice. I will make sure I longer and faster and add weight to my ab work out. Would you guys suggest to just choose a day and do abs just that day or to just do it every time I go to the gym.

I am of the belief that you should treat abs as you would any other muscle group. They need time to recover and grow, so every day is just dumb IMO. I would say twice a week tops, but once is probably enough.

Cz4r
04-22-2007, 10:03 PM
Makes sense, I'll do that. Thank you again.

danstjohn
04-22-2007, 10:15 PM
Saying your 6'4 215 means nothing, you could have a high bf% still even if you look relatively lean. bf% is everything for abs, well that and genetics but mostly bf. The best thing you could probably do right now to lower your bf is to go on a cut diet and up the intensity of your workouts. I know people who have six packs and don't even do abs in the gym, ab workouts are good but aren't absolutely needed for a six pack.

Really up the intensity of your cardio as well, try some HIIT cardio and really challange yourself, get out of your comfort zone and work it hard. Getting a six pack is the hardest thing to do for most people since it requires a really low % of bf. Keep reading these boards and check out the main site for nutrition/workout guides.