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a good abdominal work out

bigdavid Posts: 139 Joined: 2001/04/05	2001/10/16, 12:03 PM hey everyone... i need some advice working out for more than 9 month now although i seen good result lost close to 30 lbs.. seen fair result i work out 4 days a week now..and abdominal work out same.. i need a good workout for my abdominal..i mean max for fast result. i do what ft training tells me to do,,,and i add some on my own. i want to impress someone this month.i havent seen for 3 years..i use to weight 230 .....now im 200 lbs. i know there is no magical work out ..but i need to see the utmost result this month ..I don't mind hard work... I don't do cardio...i run 10 to 15 minutes for warm up before every work out... should i do cardio after too...to lose more weight i still have fat . my ab is shaping up..but not great..when i bend down or lay side way bulges out... any advice ..please..
kiowawills Posts: 18 Joined: 2001/09/26	2001/10/16, 02:43 PM Diet and cardio are your keys to seeing your abs. You may be overtraining those muscles, but that is contraversial (sp). Have you ever heard of High Intensity Interval Training for cardio. Basically, you increase your heart rate to about 85%, then coast for a while, then back up, then coast, etc. The one that I am using now is 1 minute up, 1 minute back down to 60%, then up, then down, for a total of 12 minutes. Warm up for 4 min. before and cool down for 4 minutes after. total time=20 minutes. only do this on your non-weight training days. You can do additional cardio on weight training days, but do it after, and only at about 60=65 of max heart rate. Hope this helps, kiowawills
coolness Posts: 338 Joined: 2001/05/23	2001/10/16, 10:10 PM Hold a long rod, bar or even a broom handle behind your neck (with your hands on each end) and twist to each side. Try to do a set number of reps, possibly 25 each side. This will work on those sides that are flabby. coolness...
dc95318 Posts: 22 Joined: 2001/11/08	2001/10/16, 11:55 PM well my best advice is to keep up the good abdominal work, and do about 90 min of cardio per week. split it up into 4 days each week, do it before breakfast on an empty stomach for at least 20 min.
bigdavid Posts: 139 Joined: 2001/04/05	2001/10/19, 12:36 PM thanks everyone after i heard all your advice.. my plan.. 3 day of cardio 25 minutes per day..max heart rate.. on my off days.. weight training 4 days aweek 1 to 2 hours per day.. i lift heavy. i don't want to lose muscle mass..but int he same time i want great abdominal how does this sound... go for it??? thank again
spanishgirl Posts: 157 Joined: 2001/06/06	2001/10/19, 01:38 PM I say go for it! I agree with the fact that diet is key here....and believe me...I know what it's like to restrict certain foods....after all... I live in a place where everywhere you turn there are enchiladas, tacos...etc... IT'S TOUGH!! BUT....if you've got the will-power, drive, and motivation...HIT IT!!! Sounds like you have made some gains already.....keeo it up!! sg
apikka Posts: 11 Joined: 2005/03/04	2005/03/06, 09:15 AM ok...if one has to be chosen among those ab workout what would it be...and in a hotel room chest workout. -------------- ARI KJP
apikka Posts: 11 Joined: 2005/03/04	2005/03/06, 09:21 AM ...HOW IN THE WORLD I COULD SHAPE MY CHEST MUSCLE SO THAT IT CAN BE WHOLE,ROUND...FROM ARMPIT ALL THE TO THE MIDDLE OF THE CHEST.I HOPE YOU UNDERSTAND MY QUESTION.I HAVE OK CHEST MUSCLES...BUT IT'S NOT CLEAR NEAR THE ARMPIT...NO STRAIGHT LINE.WHAT WORKOUT IS BEST FOR THAT. -------------- ARI KAUKO JUHANI
SOFIA79 Posts: 2 Joined: 2005/09/18	2006/03/19, 01:22 PM COULD SOMEONE PLEASE HELP ME..... I SIGNED UP FOR THE 12 WEEK AB PROGRAM BUT WHEN I GO UNDER MY EXCERCISE PROGRAM IT WON'T COME UP. IT JUST STATES THAT IT WILL APPEAR THE THE 1ST MONDAY OF THE PROGRAM. WE;LL IT'S BEEN MANY MONDAYS ALREADY AND NOHTING. COULD SOMEONE PLEASE HELP ME OUT WITH THE ABDOMINAL PROGRAM? OR SHARE THEIR WORKOUT ROUTINE FOR ABS? IT'S BEEN VVERY FUSTRATING.. -------------- SOFIE
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/03/19, 01:29 PM What is the start date for the program? For free members you only see a week at a time on the monday of each new week. You may want to check the start date of the program. You determine the atsrt date. If your still having problems email Gearge or Adrian @freetrainers.com, they should be able to help. -------------- Hungry and mean!
msp2087 Posts: 1 Joined: 2007/03/23	2007/03/23, 09:45 AM i want to lose belly fat FAST! help me! :(
FilthyPL3B Posts: 262 Joined: 2006/04/04	2007/03/23, 09:57 AM East well, lift weights, cardio. Simple. ============ Quoting from msp2087: i want to lose belly fat FAST! help me! :( ============= -------------- If in doubt K.I.S.S.
FilthyPL3B Posts: 262 Joined: 2006/04/04	2007/03/23, 10:01 AM Goto the fitness plan tab, carry on until you can see the list of weeks. The abs routines are at the very bottome of the page. Hope this helps. ============ Quoting from SOFIA79: COULD SOMEONE PLEASE HELP ME..... I SIGNED UP FOR THE 12 WEEK AB PROGRAM BUT WHEN I GO UNDER MY EXCERCISE PROGRAM IT WON'T COME UP. IT JUST STATES THAT IT WILL APPEAR THE THE 1ST MONDAY OF THE PROGRAM. WE;LL IT'S BEEN MANY MONDAYS ALREADY AND NOHTING. COULD SOMEONE PLEASE HELP ME OUT WITH THE ABDOMINAL PROGRAM? OR SHARE THEIR WORKOUT ROUTINE FOR ABS? IT'S BEEN VVERY FUSTRATING.. ============= -------------- If in doubt K.I.S.S.
eddie0379 Posts: 1 Joined: 2007/09/30	2008/01/06, 06:33 AM Hello everyone, i m quite new here though i ve been going to the gym quite a while. I m working really hard on my body but i guess i m doing something wrong cause i dont really see big results. I work out almost every day, i do 2 musle groups a day 3 types of exercises on each muscle group. My working out i start with a ten min run on a treadmill, finishing up with abs exercises. There are days i do body pump together with my weight training. Am i doing smth wrong or i m just waiting for my results too soon. And another thing, i want to eat all the time, how do u stop that?
anijjar Posts: 25 Joined: 2007/04/12	2008/01/11, 05:49 PM Take a break. Your muscles need to rest and rebuild. Try 3 days on and 1 off. Technique is also key especially for beginners. Slow steady movements are things that people overlook during their workouts. You will see results much quicker with proper technique, diet and rest. ============ Quoting from eddie0379: Hello everyone, i m quite new here though i ve been going to the gym quite a while. I m working really hard on my body but i guess i m doing something wrong cause i dont really see big results. I work out almost every day, i do 2 musle groups a day 3 types of exercises on each muscle group. My working out i start with a ten min run on a treadmill, finishing up with abs exercises. There are days i do body pump together with my weight training. Am i doing smth wrong or i m just waiting for my results too soon. And another thing, i want to eat all the time, how do u stop that? ============= -------------- 1/10/07 Currently: 6\'2 220lbs Bench: 280 4x8 Max: 350 Incline: 230 4x8 Max: 290 Leg Press: 810 4x15 Try Not, Do or Do Not, There is No Try
georgia100 Posts: 1 Joined: 2010/03/16	2010/03/16, 05:22 PM Heyy .. i want a flat belly ... please help!!!:surprised::love: