[GrizzleR]

hi, i'm gonna go straight to the case.

I got two things i need help with:

1. summer's closing in, and i'd like my abs (stomach) to look as good as possible. i've been doing cardio for the last 2-3 weeks (and dieting for over a year - no candy, little fat. whey protein after each workout (both before and after for the last 2-3 weeks) with promesing results, though i'm not sure i'm making progress fast enough. do anyone got a tip or two regarding how to make my abs look attractive fast?

2. after summer the official "show-time" is over and then i will be looking for strength and hardness in my abs. i want my abs to be as "bulletproof" as possible so that they may resist blows/punches and such ( still want them to look good though). so do anybody got good tips on how to make them hard and resistant. i'm gonna have good time for this training so if the training takes especially long time, it's not a problem. also, i'm not gonna be walking top-less this time of the year so gaining fat is not an issue.

I hope, some of you may have a few tips for me. Any info regarding the subject is welcome

[redfirebirdowner]

grizzler it has to do with bf% get it to i beleive 10-12% and the abs will start to show. If you are like me and have a higher % bf it will not show. all of the crunches will only pay off as a bigger stomach as the muscles build under the fat cells. whats your bf%

[GrizzleR]

Originally Posted by redfirebirdowner

grizzler it has to do with bf% get it to i beleive 10-12% and the abs will start to show. If you are like me and have a higher % bf it will not show. all of the crunches will only pay off as a bigger stomach as the muscles build under the fat cells. whats your bf%

I don't know how high my bf % is ( how do i calculate that)?

[redfirebirdowner]

you can check it on a skin fold caliper or check into a bf scale they are not spot on accurate as the caliper though.most gyms have a caliper also man

[GrizzleR]

A "skin fold caliper" and a "bf scale"... new words for me man. Though I think I know what a skin fold caliper looks like ( like a clamp you put on your skin to measure your bf% on that exact spot, right?)

Anyway, my town is kinda small and I'm not sure my gym has that kinda equipment, though I'm not sure.

Is my bf% important for my progress or is it more like tool to see exactly how good you're doing? Anyway, if I can't get my hands on the number, I can at least see when the muscles are starting to show.

When I think of it, the upper ones are starting to show, but I got this fatlayer covering the lower parts of my abs. kinda annying though I think it's a common problem. Do you ( or anybody) know how "burn" this specific area?

[monkeybiker]

There is little to no evidence to suggest that you can burn fat in specific areas.

Normal recommendation for dieting is to aim to loose about 2lbs a week by eating less calories.

[GrizzleR]

Originally Posted by monkeybiker

There is little to no evidence to suggest that you can burn fat in specific areas.

Normal recommendation for dieting is to aim to loose about 2lbs a week by eating less calories.

Thx for the info, though I'm not trying to lose weight, I'm trying get rid of the fat. I'm actually trying to gain weight (which I find much easier than losing fat) and I almost get a little worried when I've lost a few lbs =)

When talking about my diet (the one-year-long one), I didn't exactly try to gut down the calories. I just made some major cutdowns in my candy-eating and I started to eat less fat aswell. The main reason for this was to reduce the amount of sugar my body got, because all the sugar isn't exactly healthy.
Though, for a few weeks ago I changed my diet to a more aggressive state, cutting down even more fat food, trying to eat more vegetables, eating light more light products... I've been taking whey proteins the hole time to ensure my muscle growth ( I've always done this, but since the new diet I've dubbled my doses)

Do you got any special tips on fatburning diets, or does the "less calories" rule count here too (I figured most people who're trying to lose weight is trying to lose it in the form of their fat)

[monkeybiker]

For most people apart from when you first start a training program will bulk up first meaning eating an excess of calories and lifting heavier weights then try to loose the fat later.
If you try and loose fat and gain muscle at the same time I don't think you will do well.
If your goal is to loose bodyfat then just aim to maintain your muscle by lifting the same weights and aim to slowly loose weight.

Everybody wants to gain muscle and loose fat at the same time but in reality it doesn't happen that way.

The body does not really want to gain muscle as it's uses alot of energy which is why you have to train so hard and supply the body with a lot of calories which is the bulk phase. This is what bodybuilders do in the off season.

[GrizzleR]

I realize that my explanation might have been a bit messy. Gaining muscles and losing weight is my ultimate "purpes" (and I believe I share this goal with many others). What I tried to say, was that I'm not focusing on losing weight (to decrease the "number"), but on losing fat so that my abs shows

[goldmemberhillo]

what are the best excersises for the lower abs??
i can see my middle and upper abs but the lower abs have a big layer of fat.
any tips please

[Beefcake]

^^Start a new thread next time, but I'll anwser this question. Crunches, hanging leg raises, and swiss ball throw-overs.

[chrispghmuscle]

Why does he have to start a new thread,, it is apart of his Original Question!!!!

1. Hanging leg raises. or any movement that requires you to keep your upper torsor stationary and only use your legs to come up.
2. Swiss ball ( if you have one) sit on the floor, in a V position, ball between your legs, ( legs apart with the ball in the middle, squeeze the ball with your legs and bring the ball up and toward your upper body..

big time lower abs workout..

Chris

[goldmemberhillo]

tnks ill try itx)