I found a treasure map.

[24788]

It shows me my abs but doesn't show me how to get there. As you can see I will be needing some advice.

I did some research today, but still need help.

Problem: I need to drop about 15 - 20 lbs of fat. currently 175.

As of 12/20/07 I stopped drinkin pop and eating fast food.

1. I run/walk 4.5 miles 2-5x a week.
2. I am eating healthier (hopfully its not a diet, but a life style change.)
3. I do 440 crunchies at 50 lbs. 11 sets - 40 reps but I don't think i'm going it right. I just don't feel it anymore might need to up the weight but am looking for some new ab work outs to help in the process. possibly doing them wrong to lol...

Questions?
1. What are some good ab work outs?
2. Is yoga really as good as they say for abs?
3. Do guys do yoga?

[chris_f]

i'm not good at the weight loss thing so i'll defer to others, but... HOLY SHIT AWESOME POST!!! love the title!!!

[24788]

Thanks, Always need any help I can get. I can currently see my abs slightly but, still not better then not seeing them. I want to define them.

[Kevin T.]

Seeing your abs isn't about how many crunches you can do. It's about losing bodyfat. Plain and simple. The road to a 6 pack is full of fork put downs and table pushaways. Add in some HIIT and a dedicated lifting program with a solid diet and you'll be on the right path.

[LisaS]

rumor has it that the best way to see abs is to get rid of what is over them - look for a good fat loss program and get your diet squared away.

ETA: jinx with Kevin

[24788]

I know that. Thats the problem lol. I am here looking for ideas on how to help me with the body fat. Belly fat needs to be gone.

[ParanoidAndroid]

how tall are you?

[Simon C]

That\'s not a very useful treasure map!

[Kevin T.]

The point we were all trying to make is that direct ab work, such as the endless crunches you were doing, isn't going to get you a six pack. Compound lifts, squats, deadlifts, bench, rows, presses, etc will pack slabs of muscle on you - muscle that burns fat. Add in a clean diet with a calorie deficit and you're on the road to a 6 pack. Some HIIT, or High Intensity Interval Training, is also very beneficial for fat loss. Let's use the example of running. Basically, you "jog" at a comfortable pace for recovery for, say 60 seconds. Then, for the next 30 seconds, you go all out. Then, back to 60 seconds at the comfortable pace, 30 seconds all out, etc. Those times are strictly for example purposes only. I personally don't see how someone can go all out for 30 seconds effectively. I'd rather keep it at 15s or less of all out. What I have done in the past is go up to the local track. I'll jog around it once at a nice easy pace to get a little warm-up. Then, during the one straight away, all out sprint. Back down to a nice easy job again. Once I get to that same straightaway, all out sprint again. I think you get the idea.

Craig Ballantyne's Turbulence Training has been a popular weight loss program. Alwyn Cosgrove also has some great programs to help you blast away the fat. Check out those two for some good ideas.

As for your original questions:

1) Forget about the ab workouts you're thinking of right now. Big compound lifts will hit your core plenty good and the HIIT and good diet will help drop the fat. Then, your abs will show.

2) Yoga won't help much in your quest for a 6 pack.

3) Some do, most don't.

[Alcoholiday]

start a good lifting program so you can build muscle. bigger abs will show better. A good program is one that involves squat, benching, deadlifting, and rowing. Lifting and muscle in general will also burn more calories than cardio.

get your diet in order. Look for the pin of alwyn's diet. That should be what you're aiming for. good lean proteins, good fats, and then fill in the rest of the calories you need w/ carbs.

just eat at a caloric deficit (burn more than you eat), and you'll be set.

[jruck37]

Wow, that's a lot of crunches. How long does it take you to do those? I bet you could do a much more effective full-body routine in the time that it takes you to crank out an 11x40 of crunches.

[Mahler]

Very clever introduction.
Welcome to the forum.

Get the diet in order.
Do High Intensity Interval Training or Afterburn.
Begin a sensible program of weight lifting geared toward fat loss, such as New Rules of Lifting, Fat Loss 1,2 or 3.

[Hunter]

Here's a great article about fat loss from the aforementioned Alwyn Cosgrove:

TESTOSTERONE NATION

[24788]

1. I am 5'9".
2. It takes me 30 minutes to do all 440.
3. I tryed a little yoga from a youtube video and it seems to help it makes my abs feel sore for a little bit.

1. Thanks guys, Oh is it true that suicides help out?

[Hunter]

Originally Posted by 24788

2. It takes me 30 minutes to do all 440.

You could do a full body circuit 3 or 4 times in 30 minutes, which would be much more effective than 440 crunches.

Your abdominals are strong enough after doing that routine for as long as you have. Do some full body workouts now to really get your metabolism going.

[chris_f]

Originally Posted by 24788

1. I am 5'9".
2. It takes me 30 minutes to do all 440.
3. I tryed a little yoga from a youtube video and it seems to help it makes my abs feel sore for a little bit.

1. Thanks guys, Oh is it true that suicides help out?

You're confusing sore abs with progress in seeing your 6-pack. As others have noted, its the fat covering them that's the problem. I would really recommend you pick up New Rules of Lifting (NROL) or look into Turbulence Training. NROL has a great section on "what" you're trying ot accomplish and not just "how."

[Darkmind]

I 3rd the HIIT idea. Some good foods to eat for fat loss are lean protein foods, low fat stuff, foods with good fats (poly and monounsaturated fats), and good carbs (such as whole wheat, brown rice).

[rookie]

As already stated...HIIT for cardio and also find yourself a good full body routine to do 3 days a week.

[zennode]

1. Some great abs exercise can be found here:
Xercise Factor For abs

My personal favorite is L sit holds

2. Yoga is good all around.

3. Yes I do ashtanga yoga

To see those abs though, focus on diet, diet, then exercise. HIIT is good, but also read this article on lifting to lose fat by Kevin Raison:

Xercise Factor Article Burn Fat Lift Heavy