As you can see from my photo i'm not that fat, but i still need to lose body fat to get my abs to really show (whilst getting a bit bigger) as i feel quite small but i don't want to lose any weight i'm 5"8 and weigh 63/64 kg and don't want to get an unhealthy BMI
i cycle about 7-9 miles everyday (5days a week), and hit my abs every other day..
any advice?
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03-11-2012, 12:41 PM #1
Trying to get my abs to show more,
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03-11-2012, 12:59 PM #2
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03-11-2012, 01:11 PM #3
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03-11-2012, 01:42 PM #4
- Join Date: Feb 2012
- Location: Hemet, California, United States
- Posts: 114
- Rep Power: 150
just figure out your macronutrients you need to maintain your weight. Workout your abs 2 to 3 times a week.And since it seems you already have low body fat, i recommend you do HIIT Cardio 3 times a week. Because running 7-9 miles every day will make your abs look flat and not solid. Do different ab exercises to shock your ab muscles and basically just workout abs like any other muscle group. Here is one of my sample ab routines I did this week that you can try:
Weighted Sit up 4x failure
Air bike 4x failure
Side Bends 4x failure
Barbell Twists 4x failureClick here http://ShredNutrition.com
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03-11-2012, 01:42 PM #5
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03-11-2012, 02:12 PM #6
thanks for that, i'm going to add side bends to my ab routine!
I think my diet might be the part of the problem?
Breakfast:
(2) Eggs with brown bread [everyday]
Snack:
Snicker bar
Lunch:
(3) Suasage rolls with fruit or (1) ham roll with fruit.
Dinner:
Some kind of meat (fish, chicken, pork) with salad and oven chips sometimes.. (my family eats them as a side so i have them as well)
pretty set diet?
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03-11-2012, 03:40 PM #7
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03-11-2012, 03:42 PM #8
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03-11-2012, 03:51 PM #9
- Join Date: Jul 2010
- Location: Woodbridge, California, United States
- Age: 39
- Posts: 18,286
- Rep Power: 31163
weighted pull/chin ups
weighted dips
deads
squats
weighted cable crunches
probably the biggest ab builders.
You say you dont want to lose any more weight but if you want more definition to whatever amount of muscle you have, body fat has gotta go. However you have very little mass, i am pretty thin and im like 35 lbs heavier, you need to spend a solid year of bulking to get some mass on you to show decent "abs". You do not need to hit them so many times a week, 2x is plenty.
Why does everyone want abs anyways? What happened to a big back or quads? Or do girls not like that stuff.....
Not just that, but if you bulked at your age, you can put on some serious strength and size if you dont bulk out of control.There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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03-11-2012, 04:09 PM #10
- Join Date: Jan 2010
- Location: Washington, United States
- Age: 33
- Posts: 894
- Rep Power: 387
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03-11-2012, 04:11 PM #11
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04-24-2014, 01:54 PM #12
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04-24-2014, 04:26 PM #13
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