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The Truth about 6-Pack Abs
Old 07-11-2008, 01:13 AM   #1
allstar
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This may be very disappointing to some. But it is the truth. If you want nice abs you are aiming for an entire body transformation. Period.


How do I get abs of steel?

Have you ever seen anyone with well-defined abs who also had fat thighs, "man boobs" or flabby hips? I can bet you haven't. That's because it's near impossible to achieve localize fat loss. The body tends to burn fat from all over the place, and generally you have no control over which body part will slim down first. NO SPOT REDUCING

Lower Overall Body Fat

To see the abs you've got to burn the fat first. Generally you have to get your whole body to <= 10% body fat (men) or <=14% body fat (women) before you start seeing any definition. Coupled with the regular resistance training to build and define the abdominal muscles.

Train the Abdominals

To burn more fat you need to increase cardiovascular exercise. Abs can be trained like every other muscle (e.g. twice a week). Also note that our muscular structure is individual depending on genetics - that is why some can only get a '4-pack', while others show off an '8-pack'.

Should I do hundreds of crunches?

Any muscle definition in the body comes from the right nutrition, and the right mix of cardio and weight training. Repetive abdominal exercise will give you great endurance, but probably won't give you that washboard you're wanting.


Ab Exercises

There are 3 main abdominal regions that should be worked:

Upper Abs
Basic crunch, Swiss ball crunch, Decline crunch, Bench crunch, Cable crunch

Lower Abs
Reverse crunch, Hip up, Reverse Decline crunch, Hanging Leg Raises(tend to recruit more so hip flexors, than the abs), Swiss ball leg lift

Obliques
Side crunch, Cross crunch, Swiss ball side crunch, Decline twist, Twisting Cable crunch.

Tip: When working the abs, suck your stomach in (imagine pulling your bellybutton towards your back) and concentrate on feeling your stomach muscles being worked. It is very easy to use bad form and end up working the hip flexors.
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Old 07-11-2008, 01:15 AM   #2
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another great post, very helpful man way to go.
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Old 07-11-2008, 01:26 AM   #3
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thanks bud, but i know your saying it cuz you want me
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Old 07-11-2008, 01:30 AM   #4
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oh man its obvious, damn
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Old 07-11-2008, 01:34 AM   #5
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your not even on AIM, so we cant talk dirty maybe tomorrow
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Old 07-11-2008, 02:01 AM   #6
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nice post. hey hey i don't whant you LOL
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Old 07-11-2008, 02:40 AM   #7
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yes you do dont lie...lol. yeah i will hit you up tomorrow allstar i should be done with work around 430 your time 230 mine hahahaha
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Old 07-11-2008, 02:43 AM   #8
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ok lazy sounds good
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Old 07-11-2008, 02:43 AM   #9
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just asking why some people have like uneven abs like one higher than the other does it have to be with the type of training or is just gentics?
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Old 07-11-2008, 02:44 AM   #10
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it could be from both, genetics plays a big part, but it also depends on what part of the abs they were exercising.
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Old 07-11-2008, 02:45 AM   #11
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i am not lazy i just work smart and after 230 i get dumb lol.
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Old 07-11-2008, 04:28 PM   #12
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I'm glad this got posted. I get so sick of people talking about how they want to get ripped abs, and they look like their entire body is made of jell-o. Or they say they wanna build up the back of their arm (tricep), cuz they dont like the way it jiggles.
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