Fitness Forum - Need Help With Workout

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Q: Need Help With Workout

asked by: miller2190 on April 10th, 2006

Experienced User

Hi, my name is nate, im a 19 year old college freshman, I weigh around 135-140, and im 5'7-5'8, I have around 7% body fat. Im happy with the way my body performs, im a njcaa national qualifier in track, but I dont like the way it looks. My abs are really hard to see unless I flex, and they still look bad. The bottom 2 are pretty big, but hard to see, the middle 2 are really big, and the top 2 are really small and hard to see. They took weird. I have alittle extra fat around there that I need to get rid of, and I think my abs will look better. Im gonna write up a detailed list of what I do every weekday, and maybe you guys can help me.

-wake up around 8:00
-take a chewable flintstones multi-vitiman
-eat either 4 pancakes or 4 eggs for breakfast
-class from 10:00-11:oo
-i goto the gym from 11-11:30
-i run around a mile on the treadmill (5-10 mins)
-then I do 15 crunches, 10 pullups, 20 crunches, 10 pullups, 25 crunches, 8 pullups(different variations each set), 15 ab mach's(works upper abs), then however many pullups I can squeese out yet, then 15 more ab-machs, then if I have time ill do bench or curls or something.

-class from 11:30-4
-i eat some kind of cereal (usually cheerios or cinnamon toast crunch) for lunch in class around 11:30-12
-i usually play gameboy or rest from 4-4:30
-track practice from 4:30-6. We usually run a few laps, then I take about 10-20 full speed pole vault runs.

-i work from around 6:15-8
-eat food from work right after work usually a bunch of mashed potatoes, and/or some kind or chicken.

-then between 9 and midnight, I usually watch tv, take a shower, do homework, lazy stuff.

-then I goto bed around midnight, sometimes ill stay up for conan at 12:45, but I rarely do.

-i always drink water everywhere all the time, except for at work, ill drink 2 small 1-cup cartons of skim milk with my dinner.Everywhere else its water, breakfast, workin out, lunch, etc.

On weekends, I dont workout, I just work or goto a friends house or somethin, I eat 3 meals, sometmies ill jog for alittle bit, but thats rare, once it starts getting nice out, ill probably will more.

I tried to be as acurate and detailed as possible so it would be easier to help me. I appreciate you guys reading all of this. It just seems like im not seeing any ab results, will it just take time? Or do I need to change some things in my life? Should I make any changes to my workout or eating habbits or anything? Any suggestios would be great!

Thanks!

-nate

Replies(2)

Songwriter105

replied on April 11th, 2006

New User

Most muscle groups require 24-92 hours recovery time after working out, this is not the same with your abs and calves. I have a small "width" like yourself, i'm 6', 155 lbs, and have to say my abs are my defining feature. Full 8, with downcut in the obliques. I'll give you some pointers on how I work out my abs specifically.

I start with 50 crunches. Full sit ups only target your upper abs during around 30% of the movement, crunches, and focus crunches are a lot better.

Then I cross my legs laying my "top leg" on the ground beside my bottom leg flat from knee to ankle, then sit up kinda of sideways targetting the obliques 25 times each side.

Leg lifts for a 50 set, starting in a laying position and pulling my knees bent and up to my torso.

Then I add resistance. I'll get on an ab targetting machine, where there's kind of a "padded tray" in front of you, starting in a sitting position, then leaning on the tray you lean foreward using abs only. (i use 100, 150, 200, then max 290 lbs resistance, I suggest starting about 80 into 20 lb increments till you can only do a max of 5) I do 10 reps of each, then finish with a 10 set of my lowest weight.

Then back onto the floor for focus crunches. It's the exact same as a normal crunch, but at the "top" of the crunch, pause, and fully flex your abs for a 2 count, then lower and repeat. (i do 25)

then onto a leg raise rack. Where you have handles under your elbows, and pull your legs up and into your torso.

Now, keep in mind, I only work my abs two days a week. This is a *very* strenuous exercise regime for your abs, but gives total results. I sugest doing half or less to start, then working your way up.

Hope it helps.

miller2190

replied on April 11th, 2006

Experienced User

Thanks, good stuff, ill try it. Anything I should change in my diet? I know my abs are pretty well defined and strong, I tihnk theres just some fat around there. I heard that stomach fat is the hardest to get rid of. Should I be eating more or less? Or different kinds of food? What kinds of vitimans/minirals should I be eating to help lose that fat?

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