side iso-abs @ 4-2-2 tempo 12-15 reps
all you will ever need to do, except increase reps after you build up.

oblique extensions @ 4-2-2 tempo, superset back extensions with twist @ 4-2-2 tempo

low to high chop pref. on a fee motion cable cross unit min @ 4-2-2 tempo, 25lbs

trunk twist on free motion cable cross, 4-2-2 tempo @ 30 lbs

i live by these 4 exercises

i've been working out at the gym for a year (i'm almost 18) but i have 2 problems at the moment.

number one being that i have very strong abs and they do show but there is this thin layer of fat covering the "six pack", so i want to get leaner but im very busy with school at the moment, so i don't have time for extensive cardio. i guess the only way to lean out is diet then? but i don't want to lose muscle weight i've been working out for so hard. i eat reasonably healthy anyway, so i couldn't change that much after all, except maybe getting rid of the ocassional pizza or hamburger that i eat like once or twice a week...what would you guys reccomend for me?

my second problem is my posture, i don't know why but i really have to try if i want to walk or stand with a straight back, i always tend to lean forwards. are there some workouts specifically for this? (i mean its not that terrible, many kids walk around like this these days, but i don't want to it looks gay and it just annoys me).

i'm 1,86 and weigh 75 kg, dunno what that is in american measurement

Everyone asks me if im in the military because I have proper posture, its ridiculous. I would say just get used to having a stiff back. Spinal workouts I do are seated rows, but its mainly years of focusing on keeping the chin in, eyes straight forward, and walking at a decent pace.

As for leaning...its either cardio, working out harder, or not eating.

with cardio and diet restriction, muscle mass loss.

Working out harder + diet restriction with protein increase = mild mass gain, fat burn.

I was still bulking to a degree on 1200 calories of almost pure protein and running and working out....

depends what you can fit in.

anything that works your core....

ball bridges, trunk twists, back extensions.

im sure if you search on yahoo or google you can see pictures or descriptions on how to do these exercises. until your posture and core is strong dont waste your time with weights, your just going to hurt yourself in the longrun, ive seen this too many times.

as far as diet goes theres no reason to be getting 1200kcals from protein alone unless you trying to do a nice bulk or your just working out hard enough for your body to use up all the protein. figure out what you body needs to maintain its daily function, you base caloric intake. then break the calories up into a decent %/%/% - carbs/protein/fat and you will reach your goals. use www.apexfitness.com click tools, theres numerous things there to help you find you begging point as far as your daily caloric intake. hope this helps

1200 a day is nothing...

its like a hamburger. its diet amount. I was losing a pound a day off it with running and weights.

"anything that works your core...."

-- whats the reasoning behind this? He already had strong abs and is looking to keep muscle mass around rest of body and lean up...that sounds like spot training.

core training - freemotion machines, drawing in your abs during any kind movement. core consisting of your lower abs, and you lumbar region of your spine.


a pound a day isnt healthy, i dont care how fat or skinny you are. sure you think its fine now, until you take time and learn the science behind how your body works.

if you taking in 1200 kcals from protein alone that means your were taking in 300 grams of protein. on top of that 300 grams if you were to acutally use that diet right and put on decent muscle, it would need to be anywhere from 30-35 % of you total caloric intake. so if 1200cals was 30% of your diet, you would want any where from 50-55 % carbs. this would be roughly 2400 kcals from carbs so 600g of carbs. then you would need you healthy fats @ 15-20% of your diet.

if you want to do it right so you dont have to constantly be cutting or constantly be bulking, and want long term results. break your diet into

carbs/protein/fats %'s

50/35/15
55/30/15
or
60/20/20 - i stayed on this for 2 months @ 3750 cals a day. during this time i had more energy, more strength, and longer endurance then when i was on 1ad and hydroxycut and "eating clean, but eating everything in sight".

right now im on a clean cut with cardio 2 times a day along with the weights once a day, because im moving to miami for school this fall, and i plan on being a personal trainer when i get down there so i wanted to drop down to 7-9 % body fat for the first few weeks that ill be down there applying for jobs.

i used to think just like most people do about the gym, loose the most weight the quickest. workout hard eat alot eat clean. it was a bitter reality check when i got my certification through nasm that i and most normal people are doing everything wrong. its the reason why our gym here charges 299 a month, for 2 sessions a week in a small town, we know what we are doing and have long term results from clients. but until you even take time to sit down with someone thats certified by ACSM OR NASM so they can basically make you feel like everything you have done in the gym has been wrong or you have been doing it incorrectly you will have no clue what im talking about.

hehe I know what the core is, and Im aware that 1 lb a day isnt good, it was actually for something.

The diet wasnt excellent, it was just illustrating a point that you can lean and bulk at the same time.

thx guys, i will check out how to do those posture exercises

like zack3082 said the best thing to do for me is probably not aim at short term improvements but rather a long term diet change, and maybe i can get around to do some 1-2h a day cardio during the summer holidays

hey orbax.. nice pixs dude. anyways I'm working out too.. but I wanna lose my beerbelly. I got the muscles but the thing is you can't see them, my friend said I have the right size and all but I have to "dry train" if you understand.. got some fast/effective training programs?? would appreciate it..

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quote:

Originally posted by Meat187 Because "American Football" is neither played with a ball nor with your feet. It should be called Handegg.

I won't go into a whole training program but, a couple quick tips for shedding some fat:

Try and do cardio first thing in the morning on an empty stomach, water only.

Try not to eat high energy foods in the evening. My rule of thumb as my diet goes is 'Carbs early, Protien late'.

Don't necessarily cut your carbs but, DO cut your sugar. It's just bad news all around. The only time I (try) eat sugar is post-workout and it's usually a small amount. Just enough to get some quick energy to my tired muscles.

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just thought id do an update.

so im sitting around 164 lbs now, so ive lost 8 since I was in my bulking phase.

I plan on losing about 4 -6 more for the contest.

Im running 1-2 times a week for 20 minutes. Either have a 4 mile hill loop or a 5-6 mile flatish lake loop.

working out 2-3 times.


Since im cutting im only doing this 1 work out :

Flat DB bench:
1x10 70s
2x8 80s
1x10 70

Seated wedge rows:
1x10 135
2x10 150
1x10 135

incline DB bench:
2x8 55
1x8 60
1x10 55

seated calf raises:
3x12 2 45lb plates

lat pull downs:
1x8 135
2x8 150

ab machine:
3x16*
*I do the pad high upper chest so i ave less leverage. I do an explosive contraction to the middle, where I stop so im not using inertia. I never stop contracting my abs. I then slowly (keeping body straight so it gets lower abs this time) squeeze to finish and then do a 3 second negative back to start.

so for like 1.5 minutes im not letting my abs let go. Its been rocking them and ive been getting great improvement.


for everything else im doing 2-3 seconds negatives with explosive positives. I end every exercise with a negative till failure.