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Author: [Food & Fitness] Topic: GIVE ME YOUR BEST AB WORKOUTS TO SHED BELLY FAT!
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#1
Posted: 3/18/2012 8:12:27 AM
I work out regularly. Mostly weight training recently but do some cardio/conditioning also.

I'm quite lean & have gained muscle from lifting but i still have some work to do on my stomach. My gut has some fat there that i've been trying to shed for over 3-4 yrs now (from all the heavy drinking in my early days).

I'll be 35 yrs old this yr so i know age is a factor as the older you are the harder it is to shed weight especially around the belly.

I have shed significant amount of fat on my belly. but it has been quite a slow process. i know i don't concentrate/focus on that area enough & maybe i should. I used to do alot of cardio & thought i would lose the belly fat whilest doing this but it's tough to lose most of it.

I know diet (low to zero carbs) is vital for you to shed belly fat and also cardio is best for shedding fat around the stomach.......but are their certain workouts/exercises i can do to help?? Or do i just continue to be strict with the carb intake and do more cardio??

Help needed please....
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#2
Posted: 3/18/2012 5:23:27 PM

For a start avoid using your hip flexors like 90% of people that work abs. Requires a ver slight short range movement on the ground keeping just the stomach tense.

Get in the habit of squeezing your abs like a boxer when exhaling at anytime during cardio intervals or weight training. Abs come out w/diet and only 5 minutes of work 3x a week. Do not over train them, that is another common mistake. Abdominals are just like any other muscle that need recovery and shock to respond and don't forget to train your low back as well on back day. Mut importante in shredding up the entire waist.

Stay with what you're doing, they'll jump out.

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#3
Posted: 3/18/2012 6:09:06 PM
yo search, pls elaborate about 'squeezing' abs when 'exhaling' during interval training - For example i do interval training on the tread mill doing 1 min sprint and rest 2 mins (20-25 mins all up)...........when should i squeeze my abs during this time? also by squeezing do you mean suck my gut in?

Also can u give me a good example of a back work out. i currently have non right now apart from the stretches i do for my back and pull ups.


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#4
Posted: 3/18/2012 11:31:04 PM

sort of a long reply on tha ballt, let me just start w/ one until tomorrow.

Not necessarily on exhale but all the time. It is an art that if you learn during cardio or weightlifing it becomes automatic. Ever notice weight lifter cringing their faces when lifting? 98% of them do it.

Focus focus on this one skill- soon it will become automatic. Seperates you from even pros or pros trying to get pro cards.. Ever heard a well trained boxer hit aything without a psssssssst?  Doesn't exist.

Lo back = hyper extentions or good morning w/knees slightly bent.. Very strict w/a TIGHT level back through the movement. You're rest period in betwwen sets should be no more than 30-45 seconds. 3x15 - add weight 10, add weight 8-10 and then drop set to light (burn it hard). More than 4 minutes and you're like the next clown - over training.

Sound motivated as hell ball and your cardio routine is excellent., great to show ya if you're Ca..

Be more specific tomorrow.

PS, don't always do do Int cardio training. Have to rest and then do straight hr consistent rate easy. Bottom line is shocking your body into stripping fat.

Example, low impact bike Monday, high impact interval training Tuesday - then REST full day.

 

 

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#5
Posted: 3/19/2012 1:22:23 AM
Ab workouts dont shed belly fat. Aerobic activity like walking burns calories and sheds belly fat
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#6
Posted: 3/19/2012 2:19:37 AM

walking lol. Bust it out out on the stair climber or stairmaster for 20-25 on hill or random. HR 175 to -155 and day off.

Start with abs, do not finish with them.

Out work e'm bro.

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#7
Posted: 3/19/2012 10:55:58 AM
I lost 14lbs of belly by walking 45 mins a day the last 5 months. Went from 168 to 154. And all 14 of those lbs were flab around my waist
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#8
Posted: 3/19/2012 7:19:53 PM
QUOTE Originally Posted by searchwarrant:

sort of a long reply on tha ballt, let me just start w/ one until tomorrow.

Not necessarily on exhale but all the time. It is an art that if you learn during cardio or weightlifing it becomes automatic. Ever notice weight lifter cringing their faces when lifting? 98% of them do it.

Focus focus on this one skill- soon it will become automatic. Seperates you from even pros or pros trying to get pro cards.. Ever heard a well trained boxer hit aything without a psssssssst?  Doesn't exist.

Lo back = hyper extentions or good morning w/knees slightly bent.. Very strict w/a TIGHT level back through the movement. You're rest period in betwwen sets should be no more than 30-45 seconds. 3x15 - add weight 10, add weight 8-10 and then drop set to light (burn it hard). More than 4 minutes and you're like the next clown - over training.

Sound motivated as hell ball and your cardio routine is excellent., great to show ya if you're Ca..

Be more specific tomorrow.

PS, don't always do do Int cardio training. Have to rest and then do straight hr consistent rate easy. Bottom line is shocking your body into stripping fat.

Example, low impact bike Monday, high impact interval training Tuesday - then REST full day.

 

 


you wouldn't be talking about Stomach Vacuum would you? but you said not on exhale alone but all the time so it may be something different - maybe stomach vacuum all through work out?

Thanks for the lower back workouts. i will look them up to see what exactly they are and will add them to my routine. I've been having some back probs recently so this will help strengthen my back.

Cheers for the tip about changing up routines to shock the body. Great tips. Will wait for your elaboration about 'squeezing abs'. Sounds really interesting.

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#9
Posted: 3/19/2012 7:34:57 PM
QUOTE Originally Posted by NJDevils:

I lost 14lbs of belly by walking 45 mins a day the last 5 months. Went from 168 to 154. And all 14 of those lbs were flab around my waist

Search is advanced, pretty sure his not necessarily saying what your doing isn't working but saying if you do interval training you don't only cut  your work outs shorter but end up having the same results if not better.

I know i used to be the same as you, walk for an hr (if i have time) or walk/jog for 40  mins on treadmill. Though this does give you results (but can be slow, it took me well over a year to shed significant belly fat) as being active is good all together but now i sprint for 1 minute, rest for 2 & sprint again for 1 minute and rest for 2 mins - i do this for 20 mins. So i cut my work out in half and not only gives me better results but also better conditions my body. It's a win win situation apart from having to work a little harder since you are sprinting and working up a sweat earlier than you would walking/jogging - but as stated it conditions your body and makes you hella fit!!!

I first got into interval training believe it or not from Oprah Winfreys website. I wanted to condition my body more and this was the best tip they had. Now i read that it is also great for shedding belly fat. So now i'm uite excited & will be focusd on doing this at least 3 times a week not including Basketball 2 times a week.



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#10
Posted: 3/19/2012 7:39:12 PM
QUOTE

Originally Posted by 3BallBomber:


you wouldn't be talking about Stomach Vacuum would you? but you said not on exhale alone but all the time so it may be something different - maybe stomach vacuum all through work out?

Thanks for the lower back workouts. i will look them up to see what exactly they are and will add them to my routine. I've been having some back probs recently so this will help strengthen my back.

Cheers for the tip about changing up routines to shock the body. Great tips. Will wait for your elaboration about 'squeezing abs'. Sounds really interesting.

Squezzing your abs is really just that, keep them tight as best u can when lifting weights or running on a treadmill. Just me minful of them and pretty soon your brain will go into auto mode and you will not have to remember to keep them contracting sporadically. 1st week or two is difficult to learn but then it becomes natural.

NJ, I wasn't laughing at a walking routine, fact walking is just as valuable as running - even better. Runner bodies look and feel broken down.

Walking and being mindful of stomach contractions during your walk is invaluable. Just my humble .02 - been doing this for a long long time and have been taught by some of the best pro BB's since Sandy Ridell.

Train that low back once a week at least @ high intensity. Do it right and you'll have a valley down the backside.

 

 

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#11
Posted: 3/19/2012 7:56:16 PM
uite = quite
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#12
Posted: 3/19/2012 10:39:27 PM
walking. 

I finally have ripped abs. How?   Diet!  I also trained for a half marathon (ran about 15-20 miles a week for 3 month) and did this one video I found on youtube 3x weekly.  

http://www.youtube.com/watch?v=fk_usVg7Fp0

(the guy in the video is a tool but his workout works!)
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#13
Posted: 3/19/2012 11:13:58 PM

Good garbage Search

Fried real shitty this year about getting to the gym but real good about flaring the abs every morning with some quick calethesnics.

And diet.

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#14
Posted: 3/19/2012 11:23:03 PM

Also good in fo with the back..............

lower back IS core and most people do not understand that part.

Cuz they only see theirselves from the front of the mirror.

 

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#15
Posted: 3/19/2012 11:24:31 PM

Back extensions, deadlifts........ some running........... will never have to do a sit up.

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#16
Posted: 3/19/2012 11:26:50 PM
Good garbage Search......... would love to hear your take on my workouts.  Not today but later.  Good garbage
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#17
Posted: 3/19/2012 11:35:18 PM
QUOTE

Originally Posted by 3BallBomber:

I work out regularly. Mostly weight training recently but do some cardio/conditioning also.

I'm quite lean & have gained muscle from lifting but i still have some work to do on my stomach. My gut has some fat there that i've been trying to shed for over 3-4 yrs now (from all the heavy drinking in my early days).

I'll be 35 yrs old this yr so i know age is a factor as the older you are the harder it is to shed weight especially around the belly.

I have shed significant amount of fat on my belly. but it has been quite a slow process. i know i don't concentrate/focus on that area enough & maybe i should. I used to do alot of cardio & thought i would lose the belly fat whilest doing this but it's tough to lose most of it.

I know diet (low to zero carbs) is vital for you to shed belly fat and also cardio is best for shedding fat around the stomach.......but are their certain workouts/exercises i can do to help?? Or do i just continue to be strict with the carb intake and do more cardio??

Help needed please....

If ask me....... you answered your own question.

Body fat reduction is all diet and metabolism.

I've been in shred mode for about a year and have questions for Search regarding this as well.

Fried barely lifts but does some track training and pullups/pushups.

With a very active lifestyle. 

My question to Search is...............

Is "blasting" pullups/pushups every two week enough?

Actually I think it is plenty.  When blasting, I mean shitloads to shock.  And then barely do any resistance for weeks.

 

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#18
Posted: 3/19/2012 11:39:56 PM

Had a tendency to overtrain in the past.

Now I don't worry about it at all............ but will do 300 pushups once a month (several sets)...... and can do a shitload of pullups anyway..... and grab a pullup bar every 10 days or so.

For legs, pretty set but is mostly a combo of weighted lunges, sprints, hops, jumps, and stretching.  If in a gym and see a sled, will hit that but maybe once every two months.

But, but, but........ do calethesnics EVERY morning.  And I love those.

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#19
Posted: 3/20/2012 1:26:45 AM

Correct training takes at least 15 years to understand. Assuming you're short questions are answered from the top pros, and even they do not answer correctly because many of them are not real bright.

Glad to answer any questions about training body spec parts but no routines or diets. Slave in the kitchen, and outwork the guy next to you in the gym. He'll do a lot of sets because he's clueless - outwork him in short order with ease and grow quickly beyond the bunk amature bullshit.

Walk, but walk hard - up hill down hill and interval contract tighten abs.

 

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#20
Posted: 3/20/2012 1:30:22 AM

god damn if I could train some of the guys I see. Won't do it unless they train WITH me.

That's lunch everyday or 65.00 for 45 minutes. I'm sure you guys have similar experience. They really have no idea how to correct years of mistakes.

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#21
Posted: 3/20/2012 2:08:25 AM
i friggin love this site. search and fried are friggin dope! this is where it all started for me in a thread way back about losing beer gut if anybody can remember. will respond when kids r asleep
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#22
Posted: 3/20/2012 3:05:16 AM

65 bucks to eat lunch with Search?

Prolly worth it.

 

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#23
Posted: 3/20/2012 3:08:13 AM

Lot of different opinions and techniques out there........ but Search is on record with diet.

So have to give him a hard look.

3ball...... EVERYBODY works out but the diet is the challenge.  It's time consuming, and not geared for people not up on food.

And really have to be able to cook if want to get serious.

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#24
Posted: 3/20/2012 3:09:55 AM

There are no shortcuts tho................. I had to drop 15 pounds 3 years and got a trainer.  Priceless.

Dropping and maintaining are two different gameplans.  Dropping is hard.

 

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#25
Posted: 3/20/2012 3:10:54 AM

When I dropped the 15........ was constantly craving ice cream.

 

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