(08-11-2011 6:46 AM)as33156 Wrote:  Must admit as a African male it just takes me 1 solid month in the gym with a lot of protein and I will have the body of an Olympic male gymnast. People would ask me how many years have I been working out and if I was a personal trainer. I was born with a 6pack lol. Using the ab wheel gets me to an 8 pack in about 2 months of use. Kills my back though

Yeah... I think it's been because I've been out of the month for months, without a car in my town/state, you're out of luck... it's literally a nightmare, men with cars run the show here. When I was in the gym I was well on my way... I guess should just stop getting technical with it and just get my ass back to the gym, going today after class.

Well, If this is anything to go by, I perform 1 rep of ab workout everyday. When I wake up, I sit up from laying on my back and when I'm about to sleep, I lay on my back from being seated. maybe that is two reps a day , but I tell yea, the 6 pack is there


On a serious note though, The best results I seem to get is working out early in the morning. You would be restoring your energy and eating the whole day which would build u up even more. Not to mention the psychological boost.

SS

That is helpful after a more careful examination in the mirror it turns out that my abs are actually visible, but they need more definition. If I can raise the stakes, be more aggressive and disciplined with it I can have abs in no time. WISH ME LUCK and anymore advice is really appreciated!

Good job !

Now, try HITT to burn the rest of your fat. And it's also much more fun and takes just 5 minutes a day, 3 or 4 times a week maximum.

Try planks. Seriously excellent ab/core exercise.

You might also still be able to download Ab Ripper X free from the P90X web site. It's a very nice ab/core workout.

I've used lifeline fitness's power wheel since my Army days back in '04 (it was the foundation of our individual PT workouts, nearly 3/4 of all the soldiers in my unit used it) its hands down THE best core trainer for working that area. Plus you can do many variety workouts with it from beginner routines to the more advanced (i.e. use the pw as a wheelbarrow workout, putting your legs in the straps and walking yourself for 50 yards and back...believe me, NOT an easy feat hahaha)

. It'll definitely help to build a solid core, but gotta keep up the cardio in order for the fruit of your work to show. Its not like those cheap as seen on tv ab wheels that break after a few weeks of use. Again i've had mine for almost 7 years now with no structural degradation to it. The poly-urethane rubber grips on the handlebars are a bit tatty these days but that's about it.

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upper abs

Lower abs

crunch

I've read over and over that Squats and Planks are excellent. Squats supposedly do a lot of 'indirect' work, mostly your abs are being utilized for stabilization and being used indirectly. Since it's been said repeatedly that there is no "spot reduction" to loose body fat in any specific region lots of people claim Squats burn overall body fat at an unparalleled rate. I'd imagine running (not jogging) would really do the trick as well.

I'd start with sets of squats and planks, then when you're body is up to it take up running as well as adding some weight to your squats. At my current size just 5 (FIVE) squats puts me at 130bpm, I have a resting heart rate in the 50's... I'm seriously a fatty, but not even jogging gets my heart rate up THAT fast.

I did a stress test at a doctors to check out my heart -- they were confused it took me so long to get my heart rate where they needed it, they figured with my size it should take a minute or two max... They were wrong !

(08-19-2011 4:14 PM)dbot Wrote:  Try planks. Seriously excellent ab/core exercise.

That's what I've been reading, I plan to start doing them soon. Honestly they look challenging for my current, um... physique.

I started doing squats the other day, my legs hate life right now.

Lately I've been getting good results from full-extension situps - laying down with my back hanging off the edge of a bench (or bed) and extending both downward and upward.

I do this first to exhaust my abs, then do all my pushups so that I get a real nice hard plank from those.

i would recommend adding green tea to your diet to shed the belly fat you can choose between caffeinated replace your coffee or decaffeinated if you don't want the extra energy also its really good for the skin