Rip The Core…

i workout and do cardio workouts mon thru frid…how times a should i work out the abs?? twice a week?.. three times a week??.. any advice?

the muscles of the mid-section are no different from any other muscle group(s) they need to recover from exercise. that being the case if you use weighted abdominal exercise then you want to give them the standard 48 hours between training session. if you are performing sit-ups, crunches, etc. just using body weight you can do them daily but it’s not necessary. 2-3x a week is sufficient.

fat too many people neglect training the lower back and focus on the abs. this creates a great muscle imbalance between these opposing muscles and is a major cause of lower lumbar injury in adults. muscles work in pairs and the only way to maintain balance between them is to exercise them both equally. the abdominal and the erector spinae are the muscles used to bend the spine forward and backward

How can I flatten my lower abs? I’m not overweight, but I would like to tone up, and I carry weight especially in my stomach and hips. My lower abdomen looks "poochy" Eh. Any suggestions?
Thanks

One exercise that comes to mind…lay on your back, put your legs in the air and do reverse crunches where you lift your bum off the ground. Your legs can either go upward or back towards yourself so long as your bum is coming off the ground while using your lower abs to do so. Another exercise you can do either by yourself or with a training partner is…again laying on your back with your legs in the air, slowing lower your legs so they are inches off the ground, raise them and lower them without ever putting your legs on the ground. You can feel the burn in your abs, lower back and legs. With a partner, laying on your back (with your head kind of between their legs), hold onto their ankles (or not), raise your legs and have them push down on your legs as you resist their pushing. But make sure the partner isn’t as hard as they possible can. Just a gentle push of the legs as you build the strength. Once your able to keep your legs in place than have them push harder.

I’m 15 and I want to get abs for bikini season. I don’t want to loose wieght or slim down but everyone says abs are made in the kitchen. What diet should I go on?

They are wrong, abs are not made in the kitchen. Being as you are 15, your best bet is to begins by eating healthy, that’s where the kitchen comes in. You don’t need much, just lay off the cookies and eat a few more vegetables. But whatever you do, do NOT stop eating, starving yourself or even significantly decreasing the amount of things you eat can either cause your body to store all the fat you give it (because it thinks it’s going to die) or it will, in starvation, actually eat your muscles (bye bye abs). Next, start running. Most people sell these ab work out machines on TV try to convince you to do crunches to get perfect abs. They work, if you don’t have fat on them. Everyone has a nice set of abs, the reason you can’t see them is because you need to remove the body fat on them. This is best done by good cardio exercise and if you do weight training, increasing your muscle size slightly burns more calories while it sits there (so your body will burn calories while lounging on the couch). So, start running, do you push-ups and sit ups squats etc. Look online for some easy ways to work your muscles at home. Good luck! If you keep at this, you should have a nice stomach by bikini season. Maybe even tell your parents or guardian that this is what you are doing so they can help you out.

I’ve been doing lots of push ups and sit ups for a long time now and have developed stomach muscle… How can I get rid of the fat on top of the muscle?

Healthy diet & more situps
eat lots of greens,
go for jogs & also do alot of crunches.
jogs will make you lose body fat.

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Don’t have proof, but let’s just put it this way:
the old fashioned abs swing or exercises without gadgets has been around a lot longer than the Swiss Ball. There has to be a reason for that…..you think?

I’m 6 feet tall and weigh 170. I have a slight gut, but nothing horrible. I’ve been working out for the last few months, but have not been seeing much difference. I usually just do some random machine work and I run a few miles. My diet isn’t good or bad, it’s just average i suppose. Any tips, exercises, etc would help. thanks. My main goal though is to get nice abs.

hmmm try this workout

Monday – 10min cardio, chest, tricept , abs
Tuesday – 10min cardio , back , bicepts
wedsday – 10min cardio, shoulders , abs
thursday – 10min cardio, Legs ( whole lower body )
fri sat sun – rest or cardio do what ever you desire

you can workout your abs everyday if u want. but each body part you work out should have at least 4 workouts of 4 sets each. u should do 5 – 10 min cardio for your body to warm up… and after your workouts you can throw in more cardio if u want.

I do it twice a day about an hour apart and I am also on a diet of Wheat Toast or Special K. Lunch is Salad and a Vitamin Water. And for Dinner I will eat chicken or something else small such as tuna or whatever. With This can I lose 30 pounds by May or April and how fast will I see results

I love this ab dvd but just doing this alone will not give you the best results. You need to incorparate some kind of cardio exercise at least 3 times a week to burn the layer of fat off your belly to begin to even see any muscle you have built. Doing this ab video every other day should be plenty enough. Give your muscles a day off to recover. The cardio length should be somewhere between 30 mins to an hour to burn fat and get your metabolism going. Good luck.

I’m in junior high, and I am planning on having a pool party in a couple of weeks. I’m very active and NOT fat but I still have a little belly fat that I want to get rid of before the party…what’s the fastest way of burning a noticeable amount of belly fat and defining abs?

you are just like me, i found the info right here in these older blog posts useful and they helped me. Use the recommended reading and supplements posted right here on this blog and you will be looking GREAT in no time… Trust me it works!!! Best of luck!

I am fond of my hamburgers with very lean meat and whole wheat buns. I am wondering if they are totally bad for you since it’s so much beef. Most people mix turkey and beef together but I was wondering if it was so bad if I used the leanest ground beef available.

Yes you can. I personally go for the leaner ground beef and mix in an egg, some Worcestershire sauce, maybe a little seasoned salt…Remember, you can eat beef on The Abs Diet, but you should go for the leanest cuts.

I have stomach fat and I was just wondering i wanted to loose fat but while gaining muscles and get toned. I was wondering what kind of work out plan i should do everyday to accomplish this in the fastest time possible. Thanks.

Lose fat: diet + cardio
Build muscle: weight-bearing/resistance exercise

If you want to do it really fast, find a doctor who’ll prescribe you steroids and meth.

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Video reveals how to get flat abs and how to get six pack abs without ab rollers, ab exercises or abdominal training. Watch this entertaining video and then get rid of belly fat for good.

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Flatten your abs and strengthen your arms, shoulders and legs with these time efficient and space saving exercises.

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I am 5′10, 160 and have a small belly. Everyone tells me that I could convert that small belly into a six-pack very easy because I am not fat. But I only know cruches and sit-ups. I been doing those for a while and below my belly, never improves. Need some advise on abs exercises (lower and higher)? How many reps should I do? Do proteins work? Can you over-work your abs like other muscles? Hope to hear from someone soon. Thanks.

Please read the recommendations below. Also, go to the book store and locate the book "Weight Training for Dummies". In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/

A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

- 16 years old
- weight: 145 pounds
- height: 5 foot 8 inches

my goal is to get six pack abs, or at least loose the 1 inch of body fat covering my abs. I am willing to eat as healthy as possible and will be doing so. i want to get my results in 12 weeks (june-august). i am already pretty athletic, but i just want nice abs and to loose any extra fat. tell me how this scheduale looks in terms of accomplishing my goal:

SUNDAY: rest

MONDAY / WEDNESDAY / FRIDAY: run 5-6 miles… 20 minute ab workout (3 times per day)….

TUESDAY / THURSDAY: run 3 miles…. 20 minute ab workout ( 3 times per day)…..muay thai class for 2 hours

SATURDAY: bike 15 miles… 20 minute abs workout (3 times per day)

* I am also a very active person who will be mostly out and about outside doing other physical activites in my spare time.

WILL I ACCOMPLISH MY GOAL? IF NOT, WILL I GET CLOSE? HOW COULD I MODIFY THIS PLAN TO MAKE IT BETTER?

* also feel free to leave my any nutrition tips, guidelines, ect…
THANKS

Well, first things first. There is no way to get fat off of any specific part of the body. When it comes off it comes off. Your plan seems great to me, I think that maybe every other week you should just take another rest day just to make sure your not over pushing yourself. I’ve had a major knee injury last year and I know that knee injuries are the worst. So take it easy with the running. And you may not have to run the excat amount every week. The best thing that I’ve found is to throw your metabolism off and change up the miles. Try monday run 4 miles then wed 2 then fri 6, keep changeing it up like that I think you should be fine. As far as the ab workout 3 times a day, that works but also try like push ups. Try different core exercises cause those help a lot too. If your intrested I have a yahoo group that has mulitiple workout programs and you can come check it out if you’d like. just email me or message me magicblue22444@yahoo.com I can help you with anything else you’d like. I’m military so fitness is my #1. Let me know if this helps. Take care and be safe.

Like you have a little fat right. Then you do LOT’s of ab workout with weights and things. Would the abs show through the fat?

maybe a little bit.. but it would be much easier just to lose the fat

I know that there is no such thing as higher or lower abs. the abs are all one muscle.
but for some reason…i have a small pooch on the lower part of my tummy. the higher part;as in right below my rib cage;is perfectly flat and toned.

so what i need is exercises that will help tone the other part.
thanks tons! :]

runners situps are great for lower abs. lay flat on your back and lift both legs 6 inches off the ground and keep them streight. then, one at a time bring each knee and touch your chest. do this as much as you can but dont over do it. the slower you do this the better results youll get also

I need a diet schedule to get abs please help me.

my best answer would be to do an ab work out 3 times a week… now keep in mind that the workout has to be about 20 minutes. i dont think i need to list all the different ab positions you can do but do everyone that you know in sets of 20 to 30, 20 if your just beginning. you will have some kick butt abs in about 6 weeks but you will start seeing results in about 2. dont forget a balanced (not nessessarily a diet) but mean plan helps to shed that extra fat. on top of doing the abs you should probably do some cardio work outs because that burns extra fat as well… no its not gunna happen over night if thats what you were hoping lol sorry