Best exercises fro the abs?

[kenshinbebop]

What are some other good exercises for the abdomen besides crunches or sit ups?

[germanturkey]

those are the best ones... spiderman works as well => crawl along the ground like spidey does against a wall.. make sure you're as flat as possible. it works and stretches everything

[Suki]

Try doing 3 sets of 25 inverted situps everyday. And make sure you runs, because that's what makes you cut.

[Reidar]

Sit-ups are utter garbage. Avoid.

Train with crunches, weighted crunches, reverse crunches, and leg-raises. Lift and bleed red; don't zone out and do endless repetitions. If you're doing it correctly, you should be able to do no more than 20-30 reps, and even less when using weights.

[njjn]

Try doing 3 sets of 25 inverted situps everyday. And make sure you runs, because that's what makes you cut.

Running helps?

[Reidar]

Running helps with cutting bodyfat, not for training your abdominals.

[Animematt55]

Doesn't weight traing help you lose weight, as in fat, better? Cause it is replacing fat tissue with muscle tissue?
I always tell the girls i work with that want to lose weight to go to the gym and lift weights.

[Reidar]

Weightlifting doesn't replace fat tissue with muscle tissue. Weightlifting tears muscle fibre apart. Eating builds up damaged fibre stronger than they were before. Fat has nothing to do with it. In fact, it's impossible to not gain fat while bulking, due to the required calorie excess.

[kenshinbebop]

So I hear that it's impossible to lose fat and gain muscle mass at the same time...is this true.

Thanks for the ab stuff, will do.

[shadowwriterx]

do 1000 or more sit ups if you can.....trust me I know from experience^_^;...side effect can include a nice six or eight pack abs but a couple of days of pain...lol

[Chousho]

OK, so I have a little baby fat and was wondering how to build up my upper body.

Crunches help for abs? What about upper arms and chest?

[shadowwriterx]

Bench Press, dumbell curls, bar curls, military press, sit up, crunches, V sit ups, push ups, rapid fire push ups, and more exersises out there to choose from....^_^..just make sure the reps and weight are tolerable

[Reidar]

So I hear that it's impossible to lose fat and gain muscle mass at the same time...is this true.

Thanks for the ab stuff, will do.

Technically not impossible, but extremely inefficient. There's a reason why bodybuilders go through cutting and bulking phases.

do 1000 or more sit ups if you can.....trust me I know from experience^_^;...side effect can include a nice six or eight pack abs but a couple of days of pain...lol

Sit-ups are garbage and endless repetitions are garbage. And exercises don't make you get visible abs. Diet and cardio does. Resistance training merely builds the muscle.

[Chousho]

OK, so I have a little baby fat and was wondering how to build up my upper body.

Crunches help for abs? What about upper arms and chest?

So Reidar, what would you recommend? I don't want to build alot of muscle, just no fat (or the appearance since I guess fat just shrinks down in size?).

[shadowwriterx]

Sit-ups are garbage and endless repetitions are garbage. And exercises don't make you get visible abs. Diet and cardio does. Resistance training merely builds the muscle.

I have to disagree with that...^_^....let's just say the result vary from person to person....that should answer this question going around....lol

[Reidar]

You're going to have to decide on your priority and choose one route. Building muscle requires a calorie excess. Burning fat requires a calorie deficit.

I have to disagree with that...^_^....let's just say the result vary from person to person....that should answer this question going around....lol

On which part?

[shadowwriterx]

I choose both..so I can maintain a sort of balance in my fitness..^_^...I just have to balance them out so I can do one route one day and the other route the next day...

the part of working out...

[Reidar]

What part of working out? I made multiple points.

[shadowwriterx]

but for an athlete in training...that's a diffrent story...muscle building and fat burning..^_^..well I'm outta here..later

[Reidar]

Bodybuilders are human. The same applies to normal folks, just on a smaller scale. The human body is unable to support muscle hypertrophy without the nutrients that a calorie excess provides. If that weren't the case, there'd be absolutely no point in having seperate phases because the athlete would just be able to gain muscle while cutting fat all year round.

[Bernard_Monsha]

So Reidar, what would you recommend? I don't want to build alot of muscle, just no fat (or the appearance since I guess fat just shrinks down in size?).


Why not ask somone that used to compete on the Amature Circuit back in the day?

Why sure Chousho I would be glad to tell you how to put mass on your 98 pound frame, and not the Charles Atlas way.

First is you need a good partner that will show up and knows how to spot. Secondly you need a non Co-Ed gym. Co-Ed gyms suck because the women sit and gab on the machines and a bunch of idots hit on them and take up the machines and benches.

That said to build mass you want high weight low reps and only 4 exercises that are the building blocks for any good routine.

1. Bench press
2. Squats
3. Clean and Jerk
4. Deadlift

Do these exercises in 5 sets of 5 to beiing with increaseing the weight on each set. After you become more confortable increase the reps to 5 sets of ten and try to get at least to 75% of your max on your last set. Al;so you will need a weight belt and some gloves if you do not want callouses.

After 2 to three months you should be considerably stroonger and you can start adding stuff to your routine my added exercises were

Chest: Incline Press, Dumbell Press, Dumbell Flys
Biceps: Dumbell Curls, Dumbell Bar Curls, Hammer Curls, Preacher Curls
Forearms: Reverse Dumbell Bar Curls, Wrist Curls
Triceps: Kickbacks, Overhead Dumbell Extensions, Pushdowns
Shoulders: Arnold Press (this is the best exercise for shoulders outside of Cleans), Military Presses, Clean and Press, Lateral Raises, Shrugs.
Back: Lateral Pulldowns, Stiff Legged Deadlift, Dumbell Rows
Legs: Box Squats, Donkey Press, Leg Press, Lunges, Leg Curls

Some of these are utulitarian and work out more than one part. Do not do high reps at low weight this is called shredding and is for definition not mass.

[Chousho]

Why not ask somone that used to compete on the Amature Circuit back in the day?

Why sure Chousho I would be glad to tell you how to put mass on your 98 pound frame, and not the Charles Atlas way.

First is you need a good partner that will show up and knows how to spot. Secondly you need a non Co-Ed gym. Co-Ed gyms suck because the women sit and gab on the machines and a bunch of idots hit on them and take up the machines and benches.

That said to build mass you want high weight low reps and only 4 exercises that are the building blocks for any good routine.

1. Bench press
2. Squats
3. Clean and Jerk
4. Deadlift

Do these exercises in 5 sets of 5 to beiing with increaseing the weight on each set. After you become more confortable increase the reps to 5 sets of ten and try to get at least to 75% of your max on your last set. Al;so you will need a weight belt and some gloves if you do not want callouses.

After 2 to three months you should be considerably stroonger and you can start adding stuff to your routine my added exercises were

Chest: Incline Press, Dumbell Press, Dumbell Flys
Biceps: Dumbell Curls, Dumbell Bar Curls, Hammer Curls, Preacher Curls
Forearms: Reverse Dumbell Bar Curls, Wrist Curls
Triceps: Kickbacks, Overhead Dumbell Extensions, Pushdowns
Shoulders: Arnold Press (this is the best exercise for shoulders outside of Cleans), Military Presses, Clean and Press, Lateral Raises, Shrugs.
Back: Lateral Pulldowns, Stiff Legged Deadlift, Dumbell Rows
Legs: Box Squats, Donkey Press, Leg Press, Lunges, Leg Curls

Some of these are utulitarian and work out more than one part. Do not do high reps at low weight this is called shredding and is for definition not mass.
Thanks Mister Bernard, Sir. Now I know, and knowing is half the battle!

*music plays*

[Reidar]

High-reps don't "shred". Low reps are for strength, medium is for hypertrophy, and high is for endurance. Cardio and diet shreds. The amount of extra calories burned doing extra repetitions isn't significant enough to deem and use it as a fat-burning method in itself.

[Rain]

What are some good exercises for toning?

No, I don't want overly buff protruding muscles.

[Reidar]

Cardio and diet. Weightlifting doesn't tone.

If getting overly-buff is a legitimate concern for you, I want to see your genetics mapped.

[Rain]

I'm already skinny, though. You mean diet as in, what?

[Reidar]

Why do you want to lose weight if you're already skinny?

Diet as in a specific meal plan, which would entail eating clean five to six times a day.

[Rain]

Five to six times a day? That's insane.

I only eat lunch and dinner, and it's always junk food (e.g. I had ten cream puffs for dinner today.) I've got a super fast metabolism, though, so it doesn't affect my weight.

Toning means losing a significant amount of weight? I'm already underweight.

[VidelCoolGirl]

Actually, eating like 5 small meals every day is supposedly better for you. You're always full, and you dont fret about your next meal. Although I need to follow this, since I totally just cheated on my diet.

And Look Mel, all asians are skinny and dont worry about looks, stob rubbing it in everyones faces.

[Reidar]

Toning means losing bodyfat, which has weight. And if you had a super-fast metabolism with two meals a day (which nobody does, not even the most ectomorphic of humans), getting toned wouldn't be an issue.

It's not hard because the portion sizings would be smaller for you, but if it's too much of a hassle then it's a matter of priorities.

[Spadesy]

I have to disagree with that...^_^....let's just say the result vary from person to person....that should answer this question going around....lol

I agree with Reidar on sit ups. They are a motivating exercise to do for when you're feeling on top of the world and just want to do some, but in terms of really doing anything...meh.

The physical fitness test we do every so often to ensure we're in good shape, is what I make sure I'm good with. One of the exercises to it includes 100 crunches, which is a 100% okay if you can do a 100 of them. Now I don't have a gut, but I definitely don't have the envied "six pac" either...yet I'm able to deck out a hundred with no problem simply because I did 'em a million times before. Same with other Marines.

But what are they good for? I dunno. My abs aren't "cut" and they can't hit as hard as my arms. So I'm not a fan.

[Rain]

And if you had a super-fast metabolism with two meals a day (which nobody does, not even the most ectomorphic of humans), getting toned wouldn't be an issue.

Then what would you call it? I guess I only said that for lack of a better term.

I obviously don't eat breakfast because I usually wake up late, so there's only lunch and dinner left. And a whole lot of junk food in between.

It's not hard because the portion sizings would be smaller for you, but if it's too much of a hassle then it's a matter of priorities.

Yeah, still insane! I'll leave that to you.

[Reidar]

Then what would you call it? I guess I only said that for lack of a better term.

Normal metabolism, ectomorphic body. You may naturally have a faster metabolism than most, but it's hindered by eating infrequently.

I obviously don't eat breakfast because I usually wake up late, so there's only lunch and dinner left. And a whole lot of junk food in between.

So again, it's a matter of priorities. The cardio helps with the calorie deficit, but eating is the most significant aspect.

Yeah, still insane! I'll leave that to you.

You should do it. I'm not normal enough to eat only five or six meals a day.

[Keldran]

Whoever was asking about the running, I found that it helps work out your abs but only on longer, high intensity runs. For instance I haven't really been able to achieve the sort of real ab workout from running since I did cross country, and that was only on practice runs that were about 6-8 miles long with a 7~ish minute pace. If you get tired before your abs start burning, you're just not in good enough shape.

Having said all that I lost my six-pac ages ago, yet I'm in the best rockclimbing shape I've ever been in. Some people go for a certain look, others go for functionality that helps them in their hobby/work/sport.

[_jwb388_]

I thought running does help your abs in some way. When I ran alot of laps in school last year my abs were burning like crazy.

[njjn]

I was the one asking, the thing is though, I always hear that running is bad for your knees/spine so I don't run as a form of working out.

[Spadesy]

I also thought doing "diamond push ups" and sprinting up a steep hill in combat boots was a dumb idea in terms of sports medicine...and it is. But I still do it. Potential body breaking is a risk you'll have to put up with if you want to consider yourself "hard." It's more or less being able to accomplish stuff you think your body would never be able to handle, but you do anyway because your have the mental endurance to put up with it.

Something Musashi said in The Book of Five Rings..."a warrior is intense because his training is intense." Ponder that for a second.

The point is...don't make a choice not to run just because you hear it's bad for your knees. That might be a risk, busting your knees up, maybe it might not be. You'll get good cardio and lose weight as a result. The benefits outweigh the risks.

Note: Running is "in a way," good for your abs because cardio reduces overall body fat, and if you got the genetics for it, you'll have a six pack after a doing lots of cardio for a long time. I've been running miles and miles for a couple of years and I still don't have it. Doesn't make a difference to me...it's all about function, your appearance should be a by-product of what you do...not the goal.

[Bernard_Monsha]

High-reps don't "shred". Low reps are for strength, medium is for hypertrophy, and high is for endurance. Cardio and diet shreds. The amount of extra calories burned doing extra repetitions isn't significant enough to deem and use it as a fat-burning method in itself.

Well be sure to take it up with all the people I have worked out with at Golds and World gym and every other gym I have used for the past 15 years. Of course we have been doing this before all the girly supplements came out that advertise "shredding fat". Shredding has always ment, in my circles, low weight high reps before a competition to add definition to mass. The roid mongers would use some diuretics to increse their definition while shredding, it was humerous watching them get muscle cramps in odd spots.

[Spadesy]

A few question Bernard, if I may:

1.) What is hypertrophy? Many people mention this as medium reps, medium weight.

2.) Can any mass/size of the muscle be gained by way of calisthenics or high reps/low weight? I've always been a fan of "body weight" exercises like push ups and pull ups as opposed to weights.

[Reidar]

Well be sure to take it up with all the people I have worked out with at Golds and World gym and every other gym I have used for the past 15 years. Of course we have been doing this before all the girly supplements came out that advertise "shredding fat". Shredding has always ment, in my circles, low weight high reps before a competition to add definition to mass. The roid mongers would use some diuretics to increse their definition while shredding, it was humerous watching them get muscle cramps in odd spots.

I'll gladly take it up with them. Shredding before a competition is completely about diet. High reps burning fat is an old myth propagated by training dogma. Bodybuilders on competition day feel terrible because they're dehydrated and starving on carbs, not because they've been doing high repetitions. It all comes down to eating.

[Fobb]

I don't understand why anyone would argue with Reidar about fitness. Have you seen his picture? He eats, sleeps and works out.

[Burbster]

For abs, try leg raises (lay flat on your back and raise your legs up to a 45 degree angle and down again in a steady motion) and planks (very hard to explain but basically lay down straight on your stomach and suspend yourself above the floor using your arms folded under your chest and with your toes and hold that position for 15+ seconds). Do these as well as crunches. For visible abs, reduce your body fat.

[Soluzar]

1.) What is hypertrophy?
It's the medical way of saying "HUEG like XBOX".

[shadowwriterx]

everyone has there own way of losing weight and gaining muscle......depending on how there bodies react to whatever method is used... that factor will determine all the results...some can do a few crunches and gain abs...some have to do them for weeks to get abs......it's all on whoever does them

[Stafal-chan]

^_^ crunches...or sit ups...but i think crunches are easier....you gotta do crunches that work both ur upper and lower abs though :P

[Reidar]

everyone has there own way of losing weight and gaining muscle......depending on how there bodies react to whatever method is used... that factor will determine all the results...some can do a few crunches and gain abs...some have to do them for weeks to get abs......it's all on whoever does them

Everyone's body functions in the same basic manner. No human being on earth burns fat by doing resistance exercises because it can't be repetitive, long, and hard enough to cause the heart and lungs to use oxygen as a fuel source and sustain the body in that state over a prolonged period (15 to 20 minutes or longer). That's when fat is metabolized in cardio. The aforementioned resistance work will use up muscle glycogen stores, not fat.

[master terrence]

I thought running does help your abs in some way. When I ran alot of laps in school last year my abs were burning like crazy.

It's funny actually :lol:. The motion of your legs and arms give you a slight ab workout :lol:, the actual running has nothing to do with it for the most part I think. On the otherhand, core strength is a must for runners, so it makes sense you were sore.

I was the one asking, the thing is though, I always hear that running is bad for your knees/spine so I don't run as a form of working out.


Well it isn't bad unless your running in Nike Air Force Ones or Jordans (and similar shoes). Studies show that people who run are less likely to feel arthritic pain when older. What is damaged will be repaired even stronger- unless you frequently abuse yourself, you won't get serious joint injury. Back pain usually means more running form and/or lack of protein. Poor weight training form usually results in spine damage.

[Spadesy]

It's the medical way of saying "HUEG like XBOX".

It could be because I'm a little hopped up on Captain Morgan right now, but here goes....

I really want the Oki girls to dig me. Not because I only want to get in their pants, that's not how I roll.

But seriously, are they unlike American girls that dig big muscles or no?

I'm a good runner and ectomorphic, and good at my job but that's not what they care about. How do I get them to care? The end.

[master terrence]

along time ago on NPR I heard about a survey some college students made about females and males on the campus.

Japanese Women care less for the big dude image than American girls- I forgot the specifics of the survey though. :bow:

[Spadesy]

So there's a CHANCE!

*Does the happy dance of Immortality*

[Reidar]

I really want the Oki girls to dig me.

Did you mean to say "the big girls"?

[master terrence]

he's stationed in japan, so I assumed okinawa or something like that.

[Spadesy]

Did you mean to say "the big girls"?

Nah, my location.

Disregard the topic-off-topic, I was a little too talktative online and offline last night. ;)

[Shiroiyuki]

Thanks Mister Bernard, Sir. Now I know, and knowing is half the battle!

*music plays*

NOOOO!!! GI JOE >_< GAH!

Thanks a lot, jerk...now I'm going to have that in my head for the rest of the night.

GAH.

As for the 'workout' part of it....I usually just walk everywhere and eat healthy, avoiding sweets (for the most part) and all greasy products (for health reasons more than anything).

BUT, there is an alternative to a healthy life style for those who lack self-discipline:

Step one: Open fridge door. Check the shelves for adequate beverage for this occasion. See two cans of beer sitting on top shelve next to eggs and butter. Grunt loudly to show your dominance over the situation. Curve eyebrow and nod approvingly.

Step two: Open both cans, careful not to spill the precious liquid inside. Take a can in each hand. Notice the slight weight gain. Grunt and close door to fridge.

Step three: With legs slightly spread to shoulder width, lift left arm and hand (with can of beer) up to face level. Take a sip. Drop arm slowly to previous position, letting it rest against your side. Raise right arm and hand in similar fashion. Take a sip. Repeat on both sides until both cans are completely finished. Grunt.

Step four: In 'macho move' style, quickly smash cans against forehead not noticing the pain. Grunt. Scratch rear and grunt again. Grunting is key to success here, in this most delicate part of process.

Step five: Open fridge to find more cans of beer. Repeat process.


If done regularly, in about a month you will notice your new 'body' as ii flows out and over your belt buckle. You may need to get bigger shirts to accommodate your new found girth. Congratulations, you have now achieved the acclaimed 'beer belly' that so many men before you have displayed proudly. Show it off at the mall, at the store, at your local bar and grill. Grunt a few more times, go feel up your woman, belch loudly and go use the facilities; you are now a glorified pig. Yay for you.

[Chousho]

NOOOO!!! GI JOE >_< GAH!

Thanks a lot, jerk...now I'm going to have that in my head for the rest of the night.

GAH.

As for the 'workout' part of it....I usually just walk everywhere and eat healthy, avoiding sweets (for the most part) and all greasy products (for health reasons more than anything).

BUT, there is an alternative to a healthy life style for those who lack self-discipline:

Step one: Open fridge door. Check the shelves for adequate beverage for this occasion. See two cans of beer sitting on top shelve next to eggs and butter. Grunt loudly to show your dominance over the situation. Curve eyebrow and nod approvingly.

Step two: Open both cans, careful not to spill the precious liquid inside. Take a can in each hand. Notice the slight weight gain. Grunt and close door to fridge.

Step three: With legs slightly spread to shoulder width, lift left arm and hand (with can of beer) up to face level. Take a sip. Drop arm slowly to previous position, letting it rest against your side. Raise right arm and hand in similar fashion. Take a sip. Repeat on both sides until both cans are completely finished. Grunt.

Step four: In 'macho move' style, quickly smash cans against forehead not noticing the pain. Grunt. Scratch rear and grunt again. Grunting is key to success here, in this most delicate part of process.

Step five: Open fridge to find more cans of beer. Repeat process.


If done regularly, in about a month you will notice your new 'body' as ii flows out and over your belt buckle. You may need to get bigger shirts to accommodate your new found girth. Congratulations, you have now achieved the acclaimed 'beer belly' that so many men before you have displayed proudly. Show it off at the mall, at the store, at your local bar and grill. Grunt a few more times, go feel up your woman, belch loudly and go use the facilities; you are now a glorified pig. Yay for you.
Wait wait, so do I increase the reps of grunts as I keep going, or just do them more forcefully?

[HELLFISH88]

FAO: People-

LISTEN TO REIDAR! HE KNOWS WHAT THE HELL HE IS TALKING ABOUT!.

[Haruhi]

Crunches + cardio are your abs best friends.

Late night carbs are your abs worst enemies.

Pretty much, listen to Reidar.

[Depression]

Aren't six packs made in the kitchen, not the gym?

[Reidar]

Yes. I made sure to differentiate between building up the abdominal muscles with exercise, and actually cutting the bodyfat with diet (and diet having higher priority than cardio).