30 day abs workout challenge

DubaiClub said:

Wow, 3 hours everyday is insane

With more free time I've switched from 3 workouts per weeks to 5 per week (1 hour workout).

M: Shoulders + abs
T: Triceps
W: Biceps + abs
T: Back
F: Legs + chest + abs

Pause for 2 days.
Due to lockdown 0 aerobic activity. NO run, no walk, unfortunately.
Work on diet everyday.

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This sounds good. At the moment I’m doing more cardio stuff rather than weight training. I’m trying to focus on decreasing body fat but soon I want to start working harder on building muscle do I might do something similar to what your routine. Do you have a set calorie intake to go with your routine?

Sam Zadworny said:

Nice one, best of luck to you and keep us updated Interval training also helps a lot for ABS, highly recommended! Fitness exercises burn your fat only during the exercise while intervals burn your fat up to 24h after the training.

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Thanks yes I’ve heard that as well. I’m doing quite a lot of HIIT; that’s what a Hugh percentage of my workouts are based on at the moment.

CloakerLy said:

Jump rope is very good for six-pack

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Just added this back in for 1 day a week - I like it as well because it’s good for working on movement.

vedeus said:

Just found your journey, it's great to see something like this here

I recommend you to watch some David Goggins if you don't know him. He's talk really opened my mind.

Like I dunno if it's just me but I currently do 1500 pushups every second day and keep raising +100 each time till get to the 2k. It takes around 2 hours which is time-consuming, but really beneficial for your mind.. Like it's really tough but if you can't get yourself trough that hell it's worth it.. I feel like I can smash and destroy everything haha! I was thinking about creating some YT challenge or what..I see some guys doing 200 pushups for 30 days results and going viral.. I might smash a video like 2000k pushups for 30 days results LOL. Do you think it can go viral?

Anyways, I hope you're well

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Wow that’s a crazy number! Yea that could go viral for sure.

I’ve been doing this challenge recently with my mates - “bring Sally up” push-up challenge. You heard of it? I’m guessing that would be easy for you

I have had natural 8 packs right from 4th grade

But maybe the upside down sit-ups activated it then, not sure

Fast. I went from 255 pounds to 200 now, and I’ve put on at least 10 pounds of muscle, probably a little bit more.

fasting is the fucking key. Look up “snake diet” on youtube. That guy will get your ass ripped. XD

davids355 said:

This sounds good. At the moment I’m doing more cardio stuff rather than weight training. I’m trying to focus on decreasing body fat but soon I want to start working harder on building muscle do I might do something similar to what your routine. Do you have a set calorie intake to go with your routine?

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Not really, I normally play almost professionally soccer so I have a lot of movement throughout the day so I guess I can afford to eat almost anything as I'm a bit shredded (right word? shredded?) so yes. However, even though with pushups, you won't get a lot of muscles.

If you're trying to burn body fat, make research on intermittent fasting (window of 12-14 hours that you don't eat. For example from night 22:00-10:00 morning). Drinking a lot of water and doing early morning HIIT. This is a way to go man.

Thanks to that window of not eating, you'll be able to take energy from fat storage and that way burn more effectively without hurting yourself. Also, HIIT is better than cardio as it burns calories even a few hours after a workout as opposing to cardio.

Feel free to ask anything

vedeus said:

Not really, I normally play almost professionally soccer so I have a lot of movement throughout the day so I guess I can afford to eat almost anything as I'm a bit shredded (right word? shredded?) so yes. However, even though with pushups, you won't get a lot of muscles.

If you're trying to burn body fat, make research on intermittent fasting (window of 12-14 hours that you don't eat. For example from night 22:00-10:00 morning). Drinking a lot of water and doing early morning HIIT. This is a way to go man.

Thanks to that window of not eating, you'll be able to take energy from fat storage and that way burn more effectively without hurting yourself. Also, HIIT is better than cardio as it burns calories even a few hours after a workout as opposing to cardio.

Feel free to ask anything

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Thanks mate. I’m eating only from 12pm to 10pm at the moment - been doing that for around 4 weeks now and it’s working well.

On fasting, its not magic, if you eat 3k/day or only eat it in one hour period, its all energy in/out.
BUT fasting has benefits and makes it easier IMO to lose fat, I only dieted once just bc, and I fasted all day, ate before bed, bc for me, I cant sleep when hungry lol. Much easier imo than being hungry all day long eating small meals.

Doing dips, pullups, pistol squats, shrimp squats, handstand pushups, for now. Getting some weight so I can do all of them weighted along with some rowing and overhead pressing. Sucks not lifting heavy weights but its a good break for the body.
Ab wheel, windshield wipers, and RKC plank for abs.
In fact gonna go take some caffeine and workout in a few. Havent had caffeine in weeks lol.

Gonna finally start stretching too i wanna do splits for once in my life.

James2774 said:

On fasting, its not magic, if you eat 3k/day or only eat it in one hour period, its all energy in/out.
BUT fasting has benefits and makes it easier IMO to lose fat, I only dieted once just bc, and I fasted all day, ate before bed, bc for me, I cant sleep when hungry lol. Much easier imo than being hungry all day long eating small meals.

Doing dips, pullups, pistol squats, shrimp squats, handstand pushups, for now. Getting some weight so I can do all of them weighted along with some rowing and overhead pressing. Sucks not lifting heavy weights but its a good break for the body.
Ab wheel, windshield wipers, and RKC plank for abs.
In fact gonna go take some caffeine and workout in a few. Havent had caffeine in weeks lol.

Gonna finally start stretching too i wanna do splits for once in my life.

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Saturday morning is stretch time for me Same here id love to be able to do the splits. At the moment I can only stretch out the length of that mat. Fair way to go for me.

Im doing the intermittent fasting combined with calorie counting - I’m doing 2000 calories per day. I find the fasting helps because limiting the amount of time you can spend eating makes it a bit easier to limit food intake.

What is the RKC plank?

no pics huh?

It didn't happen bro. Sorry

I do, only Boxing, jump rope, pull-ups, push-ups, sit-ups, and I can eat how much I want, and not getting any fatter and I do intermit fasting (lot of benefits there)

davids355 said:

Saturday morning is stretch time for me Same here id love to be able to do the splits. At the moment I can only stretch out the length of that mat. Fair way to go for me.

Im doing the intermittent fasting combined with calorie counting - I’m doing 2000 calories per day. I find the fasting helps because limiting the amount of time you can spend eating makes it a bit easier to limit food intake.

What is the RKC plank?

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Awesome get it. We have all month lol.
I fasted once I ate a bag of broccoli, 1 hamburger patty, and that would be say 300-400 calories.
Then some stew i made that was filling just a bit of chicken, potatoes, carrots.
Would finish off with peanut butter on some chocolate. It worked well kept me at 1500-2k, filling food, and the candy at the end made me feel satisfied with any cravings.

RKC might be called other stuff, but doing a plank (i do it on my hands) and you act to force your hands to your toes. Pushing through the ground to create as much tension as you can. Youll stay static obviously, just a big static contraction. I do it bc I prefer heavy/weighted ab work for strength.

davids355 said:

At the moment I’m doing more cardio stuff rather than weight training. I’m trying to focus on decreasing body fat

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Weight training is actually better for fat loss than cardio as you will stay in fat-burning mode longer.

https://www.bodybuilding.com/content/fat-loss-training-wars.html

You may want to incorporate mountain climbers too. Not strictly necessary but they are a great workout.

I see you bro! EDIT: You actually inspired me to start my workout journey!

Almost 5 months since I posted this workout challenge. Thought I would post a quick update and say that I have changed the workout quite a few times since January, but the theme has stayed very similar. Since the lock-down I have tried to increase the work-rate as well - I have not been going out to kickboxing classes as I used to but I've tried to make up for it with home workouts.

Anyway, since January my body fat percentage (trusting my scales) has gone from 15.5% to 12.1% so its definitely worked. That has been the result of lots of abs workouts and lots of HIIT workouts as well as a bit of running.

That is mostly weight loss as well, rather than muscle gain so starting yesterday I have changed everything now - lowered the cardio training a little bit - now its going to be 30-90 minutes per day - and I have added in 30 minutes of resistance training per day - covering all muscle groups.

I have also changed my diet to be in a small calorie surplus now so hopefully that will help encourage some muscle gain.

Should have posted this in journeys but hey.

Anyway, I know a few people have been following along with similar workouts so let me know how you guys are getting on as well.

Fast is the most dangerous habit for your health.
It is crazy and nobody have to damage his body with this unnatural behavior.
Eat healthy, low carbs, no sugar and protein and EVERYBODY will lose weight in a healthy way.
@davids355 what about rest? It seems you train every single day.
Recently I've stopped workout for 2 weeks and I've noticed more muscle mass has grown during these 2 weeks.
Muscle mass grow up when you are in rest, NOT during the workout.
Think about it, and stop your workout with weights for 1 week and during this week increase aerobic activity.
You'll lose fat and increase mass.
My 2 cents, I am not a doctor, I report my decade experience with fitness.

davids355 said:

Almost 5 months since I posted this workout challenge. Thought I would post a quick update and say that I have changed the workout quite a few times since January, but the theme has stayed very similar. Since the lock-down I have tried to increase the work-rate as well - I have not been going out to kickboxing classes as I used to but I've tried to make up for it with home workouts.

Anyway, since January my body fat percentage (trusting my scales) has gone from 15.5% to 12.1% so its definitely worked. That has been the result of lots of abs workouts and lots of HIIT workouts as well as a bit of running.

That is mostly weight loss as well, rather than muscle gain so starting yesterday I have changed everything now - lowered the cardio training a little bit - now its going to be 30-90 minutes per day - and I have added in 30 minutes of resistance training per day - covering all muscle groups.

I have also changed my diet to be in a small calorie surplus now so hopefully that will help encourage some muscle gain.

Should have posted this in journeys but hey.

Anyway, I know a few people have been following along with similar workouts so let me know how you guys are getting on as well.

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Great to see progression.

For myself, I dont trust these scales with body fat percentage.
I have a eufy scale which "measures" body fat. These scales CAN´T be right because the measure with electricity. Heres The Problem:
You have only 2 contact points: your feet.
And because electricity takes the shortest way they only measure everything below your waste and calculate the rest.
At least that is what I remember how it works.

According to my scale I got fatter.

In comparison: This was 2 years ago and now






If you´d look at this it really seems like I gained a lot of fat.
In my opinion pictures are the best way to track your progress,
if you could see these pictures you would see that I gained a lot of muscle mass and lost a lot of fat.

DubaiClub said:

Fast is the most dangerous habit for your health.
It is crazy and nobody have to damage his body with this unnatural behavior.
Eat healthy, low carbs, no sugar and protein and EVERYBODY will lose weight in a healthy way.
@davids355 what about rest? It seems you train every single day.
Recently I've stopped workout for 2 weeks and I've noticed more muscle mass has grown during these 2 weeks.
Muscle mass grow up when you are in rest, NOT during the workout.
Think about it, and stop your workout with weights for 1 week and during this week increase aerobic activity.
You'll lose fat and increase mass.
My 2 cents, I am not a doctor, I report my decade experience with fitness.

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Thanks for the tips. I am only fasting in the morning, up until 12pm and at night, after 10pm. So fasting is probably not the right word. Anyway, it definitely works well for me; more so for two different reasons - firstly I like not eating until 12 because then there are less hours in the day for me to eat - otherwise I end up eating more snacks. Secondly, I think not eating after 10 (Or probably earlier if I could) because I think its not good eating to near to when you go to bed.

As far as health is concerned - honestly thats always my main focus. I listen to peoples ideas, to diet plans, training plans etc bu the main thing for me is how I feel - and I can happily do an hour of training in the morning, or a 5k run, before I eat anything. So I figure that my body is fine with it. If I start feeling bad I will change.

Regarding rest. Good point. I notice the same as well; its the time when you are not doing anything that you grow - I think this is the same for almost everything in life actually. I'm doing the weight training now Monday to Friday, focusing on different muscle groups each day so that they get rested properly and then I am having a total break from training on the weekends.

Benni0315 said:

Great to see progression.

For myself, I dont trust these scales with body fat percentage.
I have a eufy scale which "measures" body fat. These scales CAN´T be right because the measure with electricity. Heres The Problem:
You have only 2 contact points: your feet.
And because electricity takes the shortest way they only measure everything below your waste and calculate the rest.
At least that is what I remember how it works.

According to my scale I got fatter.

In comparison: This was 2 years ago and now

View attachment 135434
View attachment 135435
View attachment 135436
View attachment 135437

If you´d look at this it really seems like I gained a lot of fat.
In my opinion pictures are the best way to track your progress,
if you could see these pictures you would see that I gained a lot of muscle mass and lost a lot of fat.

Click to expand...

I have seen a lot of people say that. I did post up pictures on a body building site in January and the members agreed the scales were roughly correct (I guess it probably varies from person to person). I did notice that all of the programmed measurements needed to be right for my scales to work - age, height, gender and so on. Also, I compare pictures as well, from January to now, and I can see a clear reduction in body-fat so I guess there is at least some level of accuracy in my case.