My wife and I recently started working out ..today is the end of week 3. We were using machines and someone was nice enough to suggest going to free weight and do the Fierce 5 routine,we are. On off days we so cardio and abs also as suggested by the person(sorry I dont remeber his name) this is the routine it also is machines. Any one have any suggestions on how to improve or a better routine for beginners that isnt machines and also effective? Idk if using machines for abs is good or not. We're just trying to do what we can. Thank you
Ab crunch 50x10x3/50x10x3
Abdominal 40x10x3^/50x10x3
Abdominal #2 50x10x3^/70x10x3
Hammer strength abdominal crunch 30x10x3/
30x
Hip abduction 40x10x3^/50x10x3^
Hip abduction #2 40x10x3^/50x10x3^
Torso rotation 40x10x3/40x10x3^
Back extensions 40x10x3^
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10-18-2019, 06:02 PM #1
New here,old fat man trying to lose weight with another question
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10-18-2019, 06:38 PM #2
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47590
Fierce 5 already has ab work included as part of the program, so I would stop trying to add a massive (unnecessary) amount of high volume ab and hip abduction work.
All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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10-18-2019, 08:20 PM #3
Thank you, you're the one that told me about Fierce 5. Finished 1st week of it. Now we're 3 weeks into the journey,sunday starts week 4. Since we're going 6 days a week we like doing cardio and abs on those days. Can you please recommend an ab routine suitable for beginners? If I'm not mistaken I believe I read calves and abs can be worked everyday. I could be wrong. At any rate an ab routine for beginners would be great. Thank you again for taking the time to answer my questions I really appreciate it.
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10-18-2019, 08:24 PM #4
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10-18-2019, 08:29 PM #5I was a broke, small guy with low self-esteem. I hated every bit of those weaknesses. Thankfully, with the right mentors in my life, I have achieved financial freedom, put on some muscle, have developed confidence/inner peace and have helped many others do the same!
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10-19-2019, 04:09 AM #6
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10-19-2019, 08:22 AM #7
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10-19-2019, 06:20 PM #8
I understand stating at a caloric deficit is part of it. I also understand exercise is a part of it. I understand that we need to lose the fat before we see the muscle. We're doing all of that. Please I'm trying to find a beginner ab routine to fit in there...or a Cpl of ab exercises we can incorporate into the Fierce 5 routine.
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10-19-2019, 06:35 PM #9
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47590
You don't need to overthink it. You're not going to burn a lot of fat doing ab exercises and compound movements work your core as well so you don't need a whole separate ab routine, just hit them a couple times a week like every other muscle group. Hanging knee/leg raises & weighed cable crunches are two of my go-to exercises.
All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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10-19-2019, 08:13 PM #10
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10-19-2019, 08:33 PM #11
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47590
Come on man, this is not that difficult...
Directly from the Fierce 5 Program Thread: https://forum.bodybuilding.com/showt...9678631&page=1
Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Bicep curls 2x10 Superset (I don’t care what ab work you do)All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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10-20-2019, 04:34 AM #12
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10-20-2019, 05:56 AM #13
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10-20-2019, 08:11 AM #14
I agree with the above, but if you insist on more then just do some planks on cardio days. Just remember to squeeze your muscles as you hold the plank (and breathe). But really you don't need to add more during a cut.
Was 280+ at the beginning of 2019 (highest recorded weight is 290 on Dec 13, 2018).
Jan 01, 2020...202.0
Jan 08, 2020...goal is 200.5
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10-20-2019, 09:19 AM #15
It's obvious that you don't want to take anyone's advice. You're dead set on doing abs everyday and overtraining them. Go for it and see how it goes. Maybe afterwards you will understand why everyone here suggested not to do that.
Doing ab work really isn't going to help you if you are trying to lose a fat belly. Controlling how much you eat is the only answer to that problem.
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10-20-2019, 09:34 AM #16
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10-20-2019, 10:35 AM #17
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10-20-2019, 02:23 PM #18
Not dead set against advice...have taken it. Got the ab wheel and making that the core exercise. As for what expectations of the core work is a stronger core..Hope's of burning more calories with the work. The reason I was doing all the machines is trying to work all parts of the abdominals and honestly didnt and still dont know which were the best. And they seem to be just duped of the others..like 4 for crunches with little to no variations. To all that I have irritated I havent been meaning to. We and I are trying really hard to do all the things to lose weight. My goal isnt to be.jacked,my goal is to be lean and healthy
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10-20-2019, 02:31 PM #19
- Join Date: Aug 2013
- Location: Stanwood, Washington, United States
- Posts: 5,460
- Rep Power: 47590
You just need to understand that high amounts of core work can actually be counterproductive, the big compound movements (bench, squat, row, deadlift, overhead press) are the ones that are going to give you the most benefit. Hammering your core on your rest day can actually have a negative impact on your ability to get the most out of those big compound movements as well, which is why Fierce 5 specifically says not to strength train on the off days.
All it takes is consistency, effort, proper nutrition, good programming, and TIME.
Don't be upset with the results you didn't get from the work you did not do.
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10-20-2019, 02:48 PM #20
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10-21-2019, 06:22 AM #21
Cardio is going to burn way more calories than ab work. Focus on LISS cardio on your off days to recover. If you read the entire Fierce 5 post, it says that you shouldn't be adding extra workouts generally.
Maybe I am off base, but I get the impression that you are trying to target fat loss in your gut by doing core work. Just an FYI if you are, you cannot target fat loss to a noticeable degree, you lose fat by being in a deficit and your body lowers your fat storage. Doing core work will not lower gut fat, same goes with arms, legs etc.<Overly Friendly Canadian Crew>
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