Good tips / workout for fat loss around abs?
Im 16 (male, 125Lbs) and I have a 4 Pack right now. I havent worked out in a month (my ab muscles anyhow) due to the fact I couldnt get my 2 lower abs. Does anyone have a good workout I can do / tips?
How long / many times / reps a day should I do?
All help is appreciated!
April 19th, 2011 at 3:16 pm
jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.
April 19th, 2011 at 3:25 pm
You want to do low intensity, long duration, exercises. This will burn fat the most effectively. You can do ab exercises till the cows come home but all you are doing is building muscle. You have burn the fat off the top of the muscle to see the definition. Try to get on a cardio machine for 30-45 minutes a day and get your heart rate up in about the 140-150 range.
Also make sure you are staying on top of your nutrition otherwise you aren’t helping your situation. you can do that here http://www.mypyramid.gov/
Another way to achieve this is doing high repetitions with low weight.
I recommend doing this, its what I use and it works.
http://www.youtube.com/watch?v=izDf0MCR2DU
April 19th, 2011 at 4:08 pm
if you want to get a six pack and need to target your lower abs, those are definitely the hardest. you should definitely be doing ab workouts but at this point its more important that you focus on cardio to burn any fat that is over top of the muscle. because thats such a stubborn area, and one of the hardest places to lose fat, youll have to work hard at it. i would say make sure that youre doing at least 1 hour of hard cardio a day, at least 5 days a week. you should also be working your abs, but not as intensely until you have burned the fat away. once you have lost the fat that is there and preventing you from seeing your muscular definition, than you should be intensely working out your abs. i did a really good program that you should try out. because the lower abs are the hardest, i didnt know what to do. but this video really helped and gave diferent exercises and programs to do to get the lower abs lookin good. ill post a link. remember, your diet is also a key factor in making this successful. stay away from junk food and soda. make sure you are getting your fruits and vegetables and proteins. also eat whole grains. once i switched my snack from cheez its and cookies to fruit and nuts, that helped a lot! so heres the link and i hope this all helped.
http://product-reviews-online.com/truth_about_abs.php
April 19th, 2011 at 4:58 pm
One of the best exercises is the ab crunch sequence. These are a super slow set of crunches where you lay on your back with knees bent, put your hands behind head and elbows out to the sides. Then lift each vertebra off the floor one by one until you’re in the sit up position then do the same all the way back down to the begining position. Barely stop at the top and at the bottom. Keep in constant motion. This will ensure that you work each section of the abdominal musculature. Do these to fatigue making sure to breathe throughout the exercise. Follow up with 2 sets of alternating obliques where you take each elbow and go to the opposite sidewhile you are “curling up.” Being careful to again lift each vertebra off the floor one by one. And, concentrate on making a smooth arc in the air with your elbow then alternate sides. No matter how far you get you will have worked both sides evenly. You can also do these on the floor with your feet ankered under a sofa.
If you’re also loosing a little weight at the same time you’ll get tone more quickly because you’ll have less of the subcutaneous fat (fat under the skin) and see definition more quickly.
Best of luck to you!
April 19th, 2011 at 5:48 pm
Personally i prefer to do short but very Intense workouts. I do have a six pack and it’s very rarely that i spend more then 135 minutes (3*45) a week in the gym.
Do not get fooled by this workout it is short but because it is so effective you will end up in sweat.
I know that most people spend way more time in the gym and they don’t have abs. And here are the reasons.
Their nutrition intake is not right.
They do low intensity workouts
They don’t do strength training
They train the abs directly (crunches and sit-ups)
They don’t lift weights
They haven’t send goals for themselves.