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  1. #1
    Registered User jamesfay72's Avatar
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    New here,old fat man trying to lose weight with another question

    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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    Harsh Truth Distributor xsquid99's Avatar
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    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.
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    Registered User jamesfay72's Avatar
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    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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    Registered User jamesfay72's Avatar
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    Ohhhh the / is the next time I did it..keeping track of the weights I used on those days..not all in one day...40x10x3 is sunday 50x10x3 is Tuesday of the routine not all in one day
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    Originally Posted by jamesfay72 View Post
    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.
    Technically, any muscle group can be worked everyday, however, any muscle group trained hard day after day will have no opportunity to recover and rebuild... So is muscle growth is what you are after, it is not recommended in most cases to train abs or calves daily.
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    Registered User jamesfay72's Avatar
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    My goal is weight loss and get lean.
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    Train hard play harder Tommy W.'s Avatar
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    Fat loss will come from diet. The training will aid in keeping the muscle mass you currently have. You need to consume fewer calories than you burn and get enough protein
    If you don't get what you want you didn't want it bad enough
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    Registered User jamesfay72's Avatar
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    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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    Harsh Truth Distributor xsquid99's Avatar
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    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.
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    Registered User jamesfay72's Avatar
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    How would I incorporate them into the Fierce 5
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    Originally Posted by jamesfay72 View Post
    How would I incorporate them into the Fierce 5
    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.
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    Registered User jamesfay72's Avatar
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    Sorry dude..just trying to do the best I can and dont want to waste any days. My core needs alot lot of work. The cardio days seems like a good space to fill with an work
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    8 exercises for 1 part seems excessive. You really only ever need like 4 or 5.
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    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.
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    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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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by jamesfay72 View Post
    Sorry dude..just trying to do the best I can and dont want to waste any days. My core needs alot lot of work. The cardio days seems like a good space to fill with an work
    What exactly are you expecting to get out of excessive core work?
    If you don't get what you want you didn't want it bad enough
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    Originally Posted by jamesfay72 View Post
    Sorry dude..just trying to do the best I can and dont want to waste any days. My core needs alot lot of work. The cardio days seems like a good space to fill with an work
    /reads cake recipe

    "Bake for 20 minutes at 177C"

    /turns oven up to 250C so as to not waste time
    I can tell time. Time cannot tell me.

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    Registered User jamesfay72's Avatar
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    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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    Originally Posted by jamesfay72 View Post
    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
    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.
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  20. #20
    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by jamesfay72 View Post
    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
    you need to be concentrating more on your diet than ab work. That’s what will cause fat loss. The other exercises will take care of the core. You don’t burn that many calories working out anyway.
    If you don't get what you want you didn't want it bad enough
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    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.
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