Know any good legit guides for getting good abs?

gorang · Jul 29, 2011

I've been losing the top layer of fat on my abs for a while now using the ketogenic diet. But I need to start building muscle there now.

Does anyone know a good site or guide which actually has factual evidence and practical application for achieving it?

I don't want to find out just "what works". I'd like to know the theory/evidence behind it, the science even.

I don't believe things based on people's experiences anymore, I like to understand how exactly it works.

So i'm looking for information about building up my abs which is proven scientifically and through results.

Surely one of us knows the truth about abs.

jgeeked · Jul 29, 2011

I'll tell you what works in a nutshell to save you the time.
40 mins of cardio each day. no carbs after 9pm. for optium results be at body fat of around 10%

healzer · Jul 29, 2011

You might check out my YT account with some of mine workouts... PM me if u'r interested

grass182 · Jul 29, 2011

Body fat around 8-10%. Keto will get you there, so you probably already know that. For building muscle, treat it like any other muscle. 8-12 reps and 4-5 sets per exercise for muscle hypertrophy/mass (as opposed to low weights and 100% weight load for building strength). Go for heavy weight instead of light weight (crunches) as long as you can get your reps in. Weighted situps (full range of motion), leg lifts, planks are all good.

gorang · Jul 29, 2011

healzer said:
You might check out my YT account with some of mine workouts... PM me if u'r interested

Well I would like to. But the thing is we all know there's a lot of crap out there. I'm not going to be spending any money online for this.

healzer · Jul 29, 2011

gorang said:
Well I would like to. But the thing is we all know there's a lot of crap out there. I'm not going to be spending any money online for this.

Lol it's not money, this is just some personal stuff... I've never spent money on any training stuff... ( youtube / omega7arts )

gorang · Jul 29, 2011

grass182 said:
Body fat around 8-10%. Keto will get you there, so you probably already know that. For building muscle, treat it like any other muscle. 8-12 reps and 4-5 sets per exercise for muscle hypertrophy/mass (as opposed to low weights and 100% weight load for building strength). Go for heavy weight instead of light weight (crunches) as long as you can get your reps in. Weighted situps (full range of motion), leg lifts, planks are all good.

Thanks, this is more laong the lines of what i'm looking for.

I don't actually know the correct exercises. There are many opinions on ways to do it.

I know that to build muscle you need to do strenuous and intense exercise in short bursts using a lot of weight. But i'm not informed on the correct exercises.

Can you show me a good information website which gives facts about the best exercises and a daily plan? I don't currently got ot he gym, but I don't believe I have to, to get good abs.(I could be wrong!)

mcgoohan6 · Jul 29, 2011

I read the offline version of Muscle and Fitness which I think does a good job of trying to stay on top of the research going on as well as giving legit workout information.

I did the P90x program, ate lean and drank a lot of protein (roughly 1.5 grams/per day for each pound of body weight) and got to my leanest looking point in over ten years. I had the sixpack, but I started lifting heavier and cut back on cardio and have put on a bit of flab. I could cut and double up on my cardio and get back to it, but it will have to wait till after my current work assignment finishes up.

The basic science is you can't target fat loss. You can target muscle development though. Both fat loss and muscle development however are at the mercy of your genetic makeup.

For your diet, I would eat a low carb (the simpler the carbs the better), high protein diet. Less bread, less pasta, more fruits and vegetables and more lean meat. You need a certain amount of fat, so just be sensible. Cut out the fried foods and just get the fats from cleanly prepared meats and nuts.

I would suggest doing high intensity interval training for your cardio (five to six days a week). Add some weights and focus on moves that use the entire body like squats and deadlifts. I like to use a heavy medicine ball to work my core as well.

You have three muscle groups in your abs to work: upper, lower and obliques (the sides). Check out any of the workout magazines for a wide variety of ab exercises. Mix them up, hit all three areas. 1000's of crunches won't work everything. So add variety. Don't hit your abs hard everyday. If you are seriously working them, only work them every other day directly.

gorang · Jul 29, 2011

healzer said:
Lol it's not money, this is just some personal stuff... I've never spent money on any training stuff... ( youtube / omega7arts )

I'll subscribe, thanks.

gorang · Jul 29, 2011

mcgoohan6 said:
I read the offline version of Muscle and Fitness which I think does a good job of trying to stay on top of the research going on as well as giving legit workout information.

I did the P90x program, ate lean and drank a lot of protein (roughly 1.5 grams/per day for each pound of body weight) and got to my leanest looking point in over ten years. I had the sixpack, but I started lifting heavier and cut back on cardio and have put on a bit of flab. I could cut and double up on my cardio and get back to it, but it will have to wait till after my current work assignment finishes up.

The basic science is you can't target fat loss. You can target muscle development though. Both fat loss and muscle development however are at the mercy of your genetic makeup.

For your diet, I would eat a low carb (the simpler the carbs the better), high protein diet. Less bread, less pasta, more fruits and vegetables and more lean meat. You need a certain amount of fat, so just be sensible. Cut out the fried foods and just get the fats from cleanly prepared meats and nuts.

I would suggest doing high intensity interval training for your cardio (five to six days a week). Add some weights and focus on moves that use the entire body like squats and deadlifts. I like to use a heavy medicine ball to work my core as well.

You have three muscle groups in your abs to work: upper, lower and obliques (the sides). Check out any of the workout magazines for a wide variety of ab exercises. Mix them up, hit all three areas. 1000's of crunches won't work everything. So add variety. Don't hit your abs hard everyday. If you are seriously working them, only work them every other day directly.

Thanks, this makes sense especially with what i've already learned about fatloss. I'm on a ketogenic diet so I eat a lot of fat, a high amount of protein and very little carbs. I'll check it out.

I'm also going to take creatine as it apparently works very well on a ketogenic diet. I'm also going to start taking Anavar, it is the weakest steoird but it is very good at reducing visceral fat. I've taken it before and it is a wonderful drug with hardly any sideffects. (I've done the research on this).

I think the combo of a keto diet+creatine+Anavar(Oxandralone) Will be a killer fatloss/muscle building program but only if I have the right exercise routine.

t0mmy · Jul 29, 2011

the last bit is the hardest mate the stomach in general is the hardest part of the body to get rid of fat its the last place to go, ive seen boys actually eat nothing but 1 tin of tuna a day to get rid of that last bit of fat

PitchBlack* · Jul 29, 2011

Squats and Deadlifts. Best workout you can do for your mid-section. Not to mention your core will be strong as hell. Sit-ups are dead.

gorang · Jul 29, 2011

PitchBlack* said:
Squats and Deadlifts. Best workout you can do for your mid-section. Not to mention your core will be strong as hell. Sit-ups are dead.

I was thinking dead lifts too. I need to get a bar.

healzer · Jul 30, 2011

I don't like the western type of losing weight... fat can be converted into positive energy, that energy can be used to gain muscles and power. This is the art of Qigong,... if I were fat I'd practice Tai Chi & Kung fu and I'd skinny in a month

gorang · Jul 30, 2011

healzer said:
I don't like the western type of losing weight... fat can be converted into positive energy, that energy can be used to gain muscles and power. This is the art of Qigong,... if I were fat I'd practice Tai Chi & Kung fu and I'd skinny in a month

Unfortunately I don't have Bruce Lee or Chuck Norris to teach me

xollls · Jul 30, 2011

I thought from your previous thread you would be an expert at fat loss. In order for your ab to show you need to get into single digit body fat %. But if you don't have a good foundation you wont see them stand out even in single digit body fat %, if this is the case start doing some dead-lifts, squats, and hanging ab crunches.

I thought you where losing weight at an amazing rate on a calorie surplus as mentioned in your other thread?

Monrox · Jul 30, 2011

t0mmy said:
the last bit is the hardest mate the stomach in general is the hardest part of the body to get rid of fat its the last place to go, ive seen boys actually eat nothing but 1 tin of tuna a day to get rid of that last bit of fat

Yeah, especially the lowest row is very hard to be kept exposed. One month of spoiling yerself and they become invisible when not flexed. Only the skinniest guys don't have that problem from what I've seen.

Op, if all else fails, there is always the abdominal etching, surgeons carve abs in the fat

gorang · Jul 30, 2011

xollls said:
I thought from your previous thread you would be an expert at fat loss. In order for your ab to show you need to get into single digit body fat %. But if you don't have a good foundation you wont see them stand out even in single digit body fat %, if this is the case start doing some dead-lifts, squats, and hanging ab crunches.

I thought you where losing weight at an amazing rate on a calorie surplus as mentioned in your other thread?

Read the very first line in my opening post and all will become clear my friend.

gorang · Jul 30, 2011

Monrox said:
Yeah, especially the lowest row is very hard to be kept exposed. One month of spoiling yerself and they become invisible when not flexed. Only the skinniest guys don't have that problem from what I've seen.

Op, if all else fails, there is always the abdominal etching, surgeons carve abs in the fat

Augh, that's nasty.

kboxer7 · Jul 30, 2011

gorang said:
Well I would like to. But the thing is we all know there's a lot of crap out there. I'm not going to be spending any money online for this.

I have worked as a personal trainer for a number of years (in the past) and am a bit of a fitness fanatic. Sounds like you have a good base to start with. The two "programs" that I have found to work the best are:

1. P90X ab routine/workout module (just download a free torrent)

2. Nike Training Club: free app on itunes. Use the 15min ab workout.

Other than those two, you can mix up about 3-4 ab exercise variations. Do each for 1 min with a 30 second rest in between for up to 15 minutes. It IS INTENSE, and will HURT. But in my experience this in combination with a good diet and cardio has produced the best results NO MATTER what your genetics are.

Hope this helps. Feel free to PM me if you have any fitness related questions. I love talking about it.

Know any good legit guides for getting good abs?

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