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
|
Songwriter105
New User, Becoming EHEALTHy
Joined: 10 Apr 2006 Posts: 22 Location: Windsor
Posted: 04-11-06 06:34am
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
Experienced User , Rather EHEALTHy
Joined: 31 Jul 2004 Posts: 58 Location: GA
Posted: 04-11-06 22:16pm
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?
