Know any good legit guides for getting good abs?

[oinky222]

as a Certified Personal Trainer and certified nutritionist I can tell you most of the advice you are being given is total crap. of course this is a black hat forum and not a fitness forum so it's not surprising that few people here actually know what they are talking about.

For example:

no carbs after 9pm

Thats a completely absurd myth. I can assure you in an isocaloric situation, it doesnt make a difference what time of day you eat your carbs. Heres a study supporting this:

Parker DC, Rossman LG. Human growth hormone release in sleep: nonsuppression by acute hyperglycemia. J Clin Endocrinol Metab. 2011; 32(1): 65-69.

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

P90X is a joke in the fitness community. Clearly the guy was not being honest about being a personal trainer or he sucked big time

Weighted situps (full range of motion), leg lifts

Trunk flexion exercises (crunches, situps, etc) are dead. Not only is trunk flexion not a proper function of the abdominals, Stuart Mcgill's research has clearly demonstrated they promote excessive amounts of lumbar flexion and over time can be severely detrimental to the lower back

Here's how you actually get good abs:

1 - Get down to single digit body fat. Doesn't matter how strong your abs are, lowering your body fat is necessary to see them. This is essentially the most important step in getting good abs. I recommend reading "The Fat Loss Bible" by Anthony Colpo and everything you can get your hands on by Lyle McDonald. I'm not exaggerating when I say reading those books will cause you to understand more than 90% of personal trainers and nutritionists about fat loss

2 - Train your abs intelligently. Trunk flexion is NOT a function of the abs. The functions you should be focusing on are anti-lumbar flexion, anti-lateral flexion, and anti-rotation. Read this article for further details:

http://www.t-nation.com/free_online_article/most_recent/21st_century_core_training_1

Also, the main lifts like squats, deadlifts, military press, chins, etc have surprisingly significant benefits for the abs as well and are essential for improving the rest of your body. For example, Bret Contreras's EMG studies found chin-ups actually invoked more ab activity than nearly all of the specific ab exercises:

http://www.t-nation.com/testosterone-magazine-627

And most importantly, be careful who you listen to. Everyone thinks they know enough to give advice but the reality is that exercise science and nutrition are quite complicated and require an immense amount of studying to become even remotely competent in. Most people would be very surprised at how little they actually understand

 

[Monrox]

oinky222, which muscle is responsible for the trunk flexion if it's not the abs?
I agree 100% with the single digit body fat btw.

 

[brchcar1445]

Also, the main lifts like squats, deadlifts, military press, chins, etc have surprisingly significant benefits for the abs as well and are essential for improving the rest of your body. For example, Bret Contreras's EMG studies found chin-ups actually invoked more ab activity than nearly all of the specific ab exercises:

http://www.t-nation.com/testosterone-magazine-627

Although it is true that your abs get a small workout when you do chin ups, squats and deadlifts, these are not the best things for them. I do a ton of chin ups and squats on a weekly basis, but rarely feel any fatigue or soreness in my abs. I know the core stabilizes on those workouts, but its only supporting, not being directly worked.

I do the P90X ab workout and I know it works, simply because I am sore the next day or two. What more proof do you need that a workout is working then having DOMS (delayed onset muscle soreness) in that area. That is the best proof you could possibly have.

When I do chin ups and squats, I have never had DOMS in my stomach. When I do a direct ab routine, I get sore in the tummy. Don't try to tell me that squats and chin ups are the best things for my abs directly. That is actually a croc of shit.

I truly believe that squats are the best overall workout for your body. And if I had to pick one thing to do for my body for the rest of my life, it might be a squat. But you can do better by your abs then just workouts where you abs support.

 

[ichiban]

Let me say 1st & foremost that I applaud your ambition! Because that is exactly what you are going to need if you want an armor plated six pack...Ambition, along with OCD like discipline.

Secondly, I will tell you that I casually walk around at roughly 10% body fat & when I used to wrestle I would frequently get down anywhere to 5-6% body fat @5'9 170lbs. Been an athlete most of my teen & adult life. I just started training MMA now & we have some insanely intense workouts. I say this not to brag or boast like I'm Mr. hot shot meathead but to genuinely impress upon you that I know what the fuck I'm talking about.

Lastly...Listen to me when I tell you to lose the keto diet. That is a long narrow & dusty road that leads to nowhere my friend. Get off that bus asap!



If you want to get the type of rock solid washboard abs that your girlfriend and ALL her girlfriends will beg you to wash their victoria secrets on, then you need to be damn near neurotic with your diet & conditioning. I repeat!...Absolutely meticulous with your eating habits & have warrior like relentless motivation with your conditioning. EVERYDAY!

Here are a few tips that If you employ to the fucking T, and not deviate at all, 30 days you will have single digit body fat. Point. Blank. Period!

We'll start with the most important which is diet then move on to conditioning.....And hey, im not even charging you for it. Aint I a nice guy?!

DIET
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1. GO TOTALLY ORGANIC. This is 1st because its most important. The commercial grade foods found in grocers are grown in the most atrocious conditions! You have absolutely know fucking clue!

2. Completely eliminate refined sugar. Table sugar, brown sugar, fake ass phony pseudo sugar like splenda. GONE! Replace it with all natural STEVIA. STEVIA ALL THE WAY BABY!

3. For 30 days ELIMINATE ALL CARBS. I REPEAT, ALL MOTHERFUCKING CARBS!!! GRAINS, NO MATTER WHAT KIND. Bread, be it whole grain or not, white rice, brown rice, rice in general, pasta, potatoes, oatmeal, oatbran, even beans & legumes!..Why, you ask?

Cuz carbs convert to sugar. Sugar is glucose. Glucose is your primary source of energy, fat is your secondary source. The body MUST ENTIRELY burn your primary source of energy before it can burn fat. If your body has minimal levels of glucose (aka carbs), then guess what?..Yes sir, u are Correct! it's forced to burn those lumpy lard ass layers of fat asap. In addition it will reprogram your body to rev up your metabolism which will continue to burn fat all day long. EVEN WHILE YOU SLEEP!

&

Carbs have starch in them. Starch has high levels of sodium, sodium will make you retain water. The more water your body retains the thicker your interstitial tissue layer is. (layer of tissue between muscle and skin-THIS IS THE WINNING LOTTO TICKET WHEN IT COMES TO SIX PACK ABS!)

3.5 ONLY CARBS FROM VEGGIES. I eat 4 boxes of organic leaf spinach & Arugala per week. A shit ton of red & white cabbage (cabbage is one of the most dense veggies & will keep you full!) Broccoli, asparagus, cauliflower, carrots(although carrots have a lil starch but their ok to eat) Kale, eggplant, & all other leafy salads except iceberg lettuce. Iceberg has absolutely no nutritional value......If your the type that absolutely must eat some type of carbs with your meals (once again, this was me all the way!) then sweet potato is the uber choice of carbs to eat. Best by far!

Oh...& always steam your veggies. Dont boil them. Or if you're a real hardcore caveman you can eat it raw.

3.5.1 Go EASY on the FRUIT. fruit has fruitcose. Fruitcose is another form of sugar. Although not as bad as regular sugar. But at least for the initial 30 days, in order to get the fastest results possible-Easy on the Fruit. Only apples, grapefruit & blueberries are my recommendation.


4. Continuing on the NO CARBS theme. Eliminate all dairy, except CAGE FREE ORGANIC EGGS. Regular egg whites from commercial farmers are OK but please I beg of you throw out the yolk!(FYI-Commercial chickens shit and eat in the same place!..yeah, think about that next time you order your plate of sunny side up!) Only eat the yolk of CAGE FREE ORGANIC EGGS!

Again, no dairy. Cheese?..goodbye! Yogurt?..so long! Soy?...Run from soy like your ass just caught on fire! all the reports are misleading. It's not good for your digestion & has tremendously high levels of estrogen. I take it that you dont want man-boobs & you want to keep your T-levels as high as possible, in that case NO FUCKING SOY! & Milk?...ohh shit!...dont EVEN get me started how fucking bad milk is for your system. All that bullshit about milk does a body good is just that, BULLSHIT! Pastuerized milk is like putting poison in your body. Even organic milk is bad for you! Those miserable cows are kept in the most appalling conditions, pumped full of chemical hormones & fed low grade grains. Trust me on this one, I used to be an all american kid that drank milk every damn day. I used to love milk, still do, but nowadays you have to put a gun to my head to drink it! I am a huge advocate of RAW WHOLE MILK from grass fed cows. Although, this will be hard to find because FDA (aka Fucking Dumb Asses) will not allow it in commercial grocers, you will have to go straight to a farmer to purchase it.

5. Eat 5-6 meals per day & follow step #6 like a masked gunman was holding your 1st born child for ransom!...seriously no bullshit!

6. This breakthough tip will take you to the next level. Buy yourself a digital kitchen scale that weights ounces and grams. Measure everything! E-V-E-R-Y-FUCKING-T-H-I-N-G! I've gotten to the point where I can eyeball my servings & be spot on point!

DO THIS:
4-6 ounces of protein per meal & 3 ounces of carbs coming from veggies. 1 ounce of POLY UNSATURATED FATS(More on this later). Cant stress this enough, your steel plated midsection will be won or lost in the kitchen my dear friend.

7. Try to get your protein source from organic meat. I know its super duper expensive but its so much better your body & taste a hell of a lot better too! Grass feed lean beef & cage free organic chicken. Salmon, Tuna & Cage free Eggs or just regular egg whites are the way to go.

If you can't afford to go 100% organic then just buy all your veggies organic. And eat only the leanest cuts of meat & chicken. Another economical winner are good old cans of white albacore tuna packed in water. Omega 3's, clean protein source & really cheap! I run through about 10 cans a week. Quick Tuna Can TIp: Open the lid with a can opener & leave the lid on. Pass it under some running water & then squeeze the lid tightly to drain all the water out. Do this a couple times. It will remove that stinky ass fish smell and better yet remove most of the sodium that's packed in all canned goods.

8. I shouldnt have to mention this but....NO PROCESSED FOODS. Anything in a box or a bag is more than likely made out of shit! And stay away from those fake none-food products. You know, shit like margarine, I cant believe its not butter, flavored coffee creamers & even regular peanut butter with hydrogenated oils.

Think about it, its not even real food man! All those foods are made in a god damn laboratory. An independent research team conducted a study on this shit. They put margarine & other "none food" products out overnight in the open exposed to rats and roaches. Guess what? The fucking rats and roaches didnt even eat it man! Im dead ass serious!...Can you believe that! Filthy fucking rats and roaches, the lowest life forms in existence know better than to eat the shit that most people happily shovel down their throats on a daily basis!

9. EAT ONLY POLY UNSATURATED FATS. Coconut oil, Flaxseed Oil, Fish Oil(#1 hands down), Extra Virgin Olive Oil, AVOCADO(Hhhmm yum, my favorite!), NATURAL ORGANIC Peanut Butter & REAL RAW BUTTER are all good for you! In fact, that is why they are called ESSENTIAL FATTY acids! Cuz believe it or not they help burn their evil twin brother aka SATURATED FAT(que the boos & hisses). Dont be afraid to go liberal with it either. I really douse my plate of greens up with Olive oil or Flax/Fish Oil.





Ok...thats it for now. Next post I go into detail about my personal winning principles on cardio conditioning. And I'm quite sure I'll surprise many.

Hint, Hint...I dont do any kushy ass crunches or sissy ass sit ups & I think anyone who does running &/or jogging for cardio are pussies & I consider p90x to be a mickey mouse workout!

Catch up with you guys later....Gotta run link checker, my 300k SB blast is finally done!
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[exilen]

You can always try Insanity by the same company that made P90x. Unlike P90x, Insanity doesn't require any equipment so you just download the videos somewhere online.

 

[lykathe]

100%.
Figure out how many crunches you can do at once, do that x2 in a day, then do side crunches. Figure out how long/hard you can run in a day(HIIT REALLY works), do that every fuckin day. Adjust your diet to something not absurd, eat only what you need. It's that simple really.

 

[NoirHat]

my woman does bodybuilding shows and has won multiple 'best abs' awards.

1st is getting low bodyfat of course so you can see them.
2nd is treating them like any other muscle and using weight if you want to build size.
Also, hit them from all different angles.

do these with weight if you can
http://www.youtube.com/watch?v=VVBddP5oW8Y

DO them until you fail and can't do another set. Also do some sets with a twist at the top.

http://www.youtube.com/watch?v=kQdHaUNUptI
do those until fail both sides..up and then down

just two examples of ab exercises that will get results and make you sore as hell

 

[Roparadise]

Someone off topic,but related to the ketogenic diet. You do know that a ketogenic increases the rate of calcium stone formation?

 

[eransacked]

I agree with the first post. cardio workout is very helpful. 5km run+jog =40min

 

[dantelamaze]

Some great advice in this thread. I must say I was really surprised.

Nutrition:
However, I would have to say I agree with Ichiban on most points (great nutrition advice)--if you can be that disciplined & have the cash to spend. My goal once I can afford it would be to buy organic and grass-fed products. If you decide to stop drinking milk a recommendation would be to eat kale as it contains the calcium you would be lacking. One last thing Nutrition IS KEY!!!
{In university I used to work out 6 days/week 1-1.5/per workout doing circuit training (which I will mention below) but ate WHATEVER I wanted. Needless to say I NEVER had a 6 pack. 3 years later I switched my workouts to 3-4 times/week ONLY but treated my body as a TEMPLE= A 6 pack was my REWARD (Note: 1 day/week or 3 meals/week eat anything you crave if you need to. This is called the 90/10 Rule or the 1 day off rule)

Exercise:
STAY AWAY from traditional cardio and do high intensity exercises instead. You will get better results and save time. Time that can be used spending on building your business. Also, traditional cardio just burns calories while doing the exercises. However, high intensity workouts increase your metabolism & burn calories all day--even while you sleep (sound like a bad infomercial or a promised "magic bullet" that doesn't deliver but it's the truth).

If you combine training with weights at the gym MAKE SURE you move fast through your workout & KEEP your Intensity up. Circuit training is best for this. DO 30-45 minutes tops. This will help you burn fat as well while you tone up with weights. Two birds with one stone.
[BTW this can be done more quickly though. As a father of 2 with no time (IM Newbie) I have replaced gym workouts with daily (except Sunday) push-ups, squats (w/ no weight or light dumbels), chin-ups, pilates (4x/week--don't want to over train abs--CAREFUL) & yoga (yes yoga-GET OVER IT-gets me mentally ready for my day & physically strengthens at the same time.]

Exilen mentioned a workout program entitled "Insanity". I just checked it out & am actually downloading it as I write this. Looks awesome and is better than P90X in my opinion because no equipment is necessary. It is similar to a personal program that I have been doing for about a month and it has worked wonders. I do 10 minutes of high intensity exercises like the ones featured there 4x/week. In addition, I do stairs, hill & sprints 3x/week with Sunday off to recuperate.

Now if you just want to build your abs the 2 videos NoirHat posted above are great for that. You can also just check for that term on You Tube & you will find other great ab exercises--for free. (Keyword Suggestions: "build your abs", "strengthen your abs", "develop your abs", etc.) Pilates like I mentioned above is another alternative--can find for free also.

Final Suggestions:
1)Drink Coffee or Green Tea before your workouts (helps you burn fat faster)
2)Drink Green Tea with meals (helps you burn fat faster)
3) Drink LOADS of water (If you're thirsty that means you are already dehydrated. Also, it helps you lose weight.
4) Work on your Lats if you want your 6 pack to stand out even more. It will give you that nice triangle shape that women love.
5) Make a MOTIVATING workout playlist that will get you PUMPED!!! (I almost wrote "tape". That would have been really dating myself.)
6) Don't weigh yourself as it will only discourage you--if you want to bulk up or lose weight. INSTEAD, a) measure your waist b) look at your jaw line c) look at your shape d) measure how you feel

Good Luck & STAY POSITIVE.

 

[Monrox]

Hey ichiban, when's part II coming?

I agree with the green tee recommendation by dantelamaze. When I drink it I never gain as much as I would after a week of spoiling myself, maybe just 2/3 instead. But I let it soak for 30 seconds in boiling water first and throw that water away to remove the caffeine. Or use a decaffeinated product.

 

[Donnie Darko]

5'9 180 pounds here, been on IF (intermediate fasting) for the last 11 days and already lost 6.5 pounds. Taking a max of 1500 cals every day, eating only during a 8 hour period 3 times a day. Some nights I drink which I know is not good, but I've cut down a lot on that too. My goal is also to build a 6-pack, I have a huge bet with someone, plus I've always wanted to be in great shape some day but just never really pushed myself to do it. Now I'm really determined and am not looking to stop before I get that 6-pack. I'll follow some of the good advice given here. My main problem is that I really do not like working out in gyms surrounded with tons of people with fuckin' awesome bodies doing crazy workouts while I'm just a beginner simply. Videos of do-at-home exercises for developing abs in this thread will help, hopefully.

 

[scoreslivechris]

ab ripper from p90x

 

[Dan Free]

Not an Endorsement

S3 Bucket

16weekstosixpackabs

 

[BENNY8877]

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

 

[marketstud]

Read the Four Hour Body. If you haven't already. Slow Carb Diet

 

[Ninj.ah]

I'm new here and this is my first post, so hi BHer's - I'm in love with this forum!

If you want Abs then you don't need any excerise equipement and you don't need to spend a penny on training - believe me, I have a flippin' nice set of abs on me and I learned my fitness secrets from the best in the business (through studying their works).

Bruce Lee got his abs simply from doing 4xMAX sit ups on a daily basis.

You will not be able to achieve this if you are new to working out like this, it will be too much for your abs to handle - but start off with doing 3xMAX twice a week. After a few weeks you can add a forth set and after a few more weeks increase your training to 3 times a week.

Important Note: nomatter how many sets or reps you do, always finish you abs workout with a set of maximum "burns" - burns are half reps, where you only come halfway down from the top of the sit up, you do these quickly working only the top half of the exercise - this will increase your muscle spacing.

(Above information learned from Bruce Lee: The Art of Expressing the Human Body)


Furthermore there are some excellent other excerises which quickly build core muscle and strength which are easy to do and take very little time.

The first is called PLANK.

(Youtube it)

To do plank, you get into a push up like position, except you put your forearms and elbows on the floor instead of just your hands, keeping your elbows inline with your shoulders.

You should feel a burn in your abs if your in the right position.

Now you simply HOLD IT THERE!

Hold it for 30seconds, that's all it takes.

Do this everyday and you will see results quickly - eventually you want to be looking to improve your time from 30 seconds to 40, to 50, to 1 minute and beyond.


Once your abs have gained some nice core strength from this you want to be looking at doing "hanging leg raises".

Hang from a bar and keeping your legs straight raise your legs and feet out in front of your body at a 90degree angle.

The best way (I have found) to improve this excerise and build strength and mass quickly is NOT to do reps, but rather do holds. (Like gymnasts).

To start with hold in the raises position for 6 seconds, then rest for 12 seconds, then hold for 6 seconds and rest for 12 seconds - do this 10 times every couple of days.


This alone will be more than enough to give you rock solid massive abs and will be more than enough to keep you busy for atleast 8 weeks.

If you need to know anything else holla me bro - I practice Parkour, Gymnastics, JKD, Wing Chun, Boxing and Athletics and I am very well read on said subjects also.

Bless,

Ninj.