Flab to Abs?
Question:
PS I need to work on my legs too but I dont want to loose my chest.
Answers:
First, here are a few workouts that might help you get your abs. They all have exercises that target the lower abs and upper abs:
Exercise Sets x Reps
Ab workout 1
Cable Crunch 2 x 10
Hanging Leg Raise 2 x 15
Standard Crunch 2 x 25
Ab workout 2
Cable Crunch 4 x 12,12,12,12
Standard Crunch 4 x 20,20,25,25
Reverse Crunch 4 x 15,15,20,20
Tuck Crunch 4 x 15,15,20,20
Ab Workout 3
Standard Crunch 4 x 15,15,15,15
Hanging Leg Raise 4 x 12,12,12,12
Exercise Ball Crunch 4 x 15,15,15,15
Exercise Ball Pull-In 4 x 12,12,12,12
Source: http://www.build-muscle-and-burn-fat.com...
The bad news is that crunches alone won't get you the 6 pack abs you are looking for...
If you only do crunches, consider this:
Each minute you spend crunching burns about 9 calories. Now, lets say that you do 40 crunches per minute. If a pound of fat is 3,500 calories, you would need to more then 15,000 crunches to burn a pound of fat.
The fact is that you probably already have abs, but they are covered by a thin layer of fat. Therefore, to see your abs, you should lower your body fat percentage.
Body Fat Percentage Calculator: http://www.build-muscle-and-burn-fat.com...
To get your body fat down and reveal your abs, you should slightly reduce your calorie intake.
The best way to do this is by lowering your carbohydrate intake. This causes your body to switch from primarily burning carbs for energy to burning fat. A general rule of thumb is to lower your calories from carbs to 40% of your total calories per day. The souce below has a calculation you can use to determine how many carbs you should be eating per day.
You should replace some of those calories from carbs with calories from protein. When trying to burn extra fat, you should also get around 40% of your calories from protein sources.
This will leave 20% of your calories for good fats. Some sources of good fats include avacados and olive oil (great on salads!).
These calories should be spread over six small meals per day to keep your metabolism high to burn fat faster.
Remember this saying: "Abs are made in the kitchen, not in the gym."
Keep up your workout routines and stay dedicated to a clean diet, and you should see your abs in no time!
Billy's Boot Camp! Great for begginners. I started out using this and got pretty good results. The resistance bands will help you tone and the boot camp abs will tighten up your midsection. Running will also help. Its not enough to build up those muscles. You need to do a good cardio to burn off that little bit of fat that may be covering up those awesome abs.
There is no such thing as spot reduction but the easiest way to tone which will make it look better is sit ups and jogging for 20 miniutes at 5 miles a hour.
yes i would do situps and try for at least 30 minutes of running or other cardio workouts! but most importantly you have to eat healthy too! thats the hardest part for me at least!
More Questions & Answers...