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The healthy lifestyle thread..... (pg. 46)
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| chimera66 |
| quote: | Originally posted by AY STAR
make some for canada !!!!!!! |
i only bake for people i like...:) |
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| AY STAR |
| quote: | Originally posted by chimera66
i only bake for people i like...:) |
am i on that list? |
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| chimera66 |
| for canadia be sure i'll have snacks...i might even take orders beforehand. |
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| zeKsg |
I have been looking around a lot on the net, and I am trying to find the best and most efficient way to make your 6 pack stand out and look very cut, my metabolism is normal and I actually gain fat if I don't eat nutritious food unlike some people I know from whom it is actually hard to get lean muscle mass and they cant get fat.
Lets say I have a pretty good body set (bench 2 plates, curl 55pounds, very nice looking back, nice legs etc) I am very familiar on how to increase my muscle mass/tone muscles in those areas.
Now I have a question for you guys, what is the best way to make your 6pack stand out and be really ripped.
I am doing Abs 3 times a week now (with other parts of bodies ofcourse, but I do a really intense ab workout, make sure to work sides too)
My main question is, the way to get your abs ripped is it possible to do it by just training your abs like crazy + some cardio, Or do I really have to lay on the cardio (Maybe 30min a workout) |
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| vtec junkie |
| quote: | Originally posted by zeKsg
I have been looking around a lot on the net, and I am trying to find the best and most efficient way to make your 6 pack stand out and look very cut, my metabolism is normal and I actually gain fat if I don't eat nutritious food unlike some people I know from whom it is actually hard to get lean muscle mass and they cant get fat.
Lets say I have a pretty good body set (bench 2 plates, curl 55pounds, very nice looking back, nice legs etc) I am very familiar on how to increase my muscle mass/tone muscles in those areas.
Now I have a question for you guys, what is the best way to make your 6pack stand out and be really ripped.
I am doing Abs 3 times a week now (with other parts of bodies ofcourse, but I do a really intense ab workout, make sure to work sides too)
My main question is, the way to get your abs ripped is it possible to do it by just training your abs like crazy + some cardio, Or do I really have to lay on the cardio (Maybe 30min a workout) |
You really have to do tons of cardio. The key is to burn off as much body fat as possible to really show off your abs. You can have strong abs but it's always a bitch getting rid of that extra layer of body fat that sits on top of the abs. I used to have a pretty solid 8 pack and the way I got it was by doing 30-40 mins of cardio everyday and the following ab work out every other day (abs are just like any other muscle on your body and need time to recover) three sets of decline sit-ups, three sets of crunches on a inflatable exercise ball (these really rip your upper abs) three sets of leg raises (for the lower abs) and four sets of side raises on one of those lower back machines (two for each side) sounds like a lot but no pain no gain. Oh and eating healthy is key! |
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| zeKsg |
| quote: | Originally posted by vtec junkie
You really have to do tons of cardio. The key is to burn off as much body fat as possible to really show off your abs. You can have strong abs but it's always a bitch getting rid of that extra layer of body fat that sits on top of the abs. I used to have a pretty solid 8 pack and the way I got it was by doing 30-40 mins of cardio everyday and the following ab work out every other day (abs are just like any other muscle on your body and need time to recover) three sets of decline sit-ups, three sets of crunches on a inflatable exercise ball (these really rip your upper abs) three sets of leg raises (for the lower abs) and four sets of side raises on one of those lower back machines (two for each side) sounds like a lot but no pain no gain. Oh and eating healthy is key! |
Yea cut out all sugar from the diet, etc.. I am doing about 15 min running(2miles) and then 15 minutes biking, and for abs I do 3 sets of decline crunches, 3 sets of leg raises... and Also I use the reach-your hands to the opposite side on the decline bench and then rotate all around.. That really hits the abs like crazy. |
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| chimera66 |
Lately been working a lot so getting to the gym late (ie yesterday 10pm). I feel guilty if I don't go plus it helps with stress levels. I split my days into upper (2 days) and lower body (3 days) days so I’m ok to make those short days lower body stuff since I think I’m pretty good with legs and whatnot so don’t NEED to get to everything plus I can get two decent days in anyway. So, any suggestions on how I could alter a “normal” lower body day to 45min which is worthwhile? I’m probably doing too much as well…
This is the ideal normal lower body day:
- 30 cardio ("run" interval course on the elliptical or 45min bike)
- 3 sets of glutes / kick back machine (@ 67.5lb / leg)
- 3 sets of 12 lunges on the balance ball alternating with 3 sets of calf raises (essentially instead of resting doing calf raises)
- 3 sets of 10 walk sits OR ~5 of my variation of wall sits (5 sec at 150 degrees 5 sec at 120 degrees, 10 sec at 90 degrees 5 sec 120 degrees 5 sec 150 degrees 10 sec at 180 degrees then repeat until it feels like burning)
- 3 sets of 15 leg raises
- 3 sets of 12 regular crunches
- 3 sets of 10 of some type of inner and outer thigh exercise
- 3 sets of some type of lower back exercise if there is time or I feel like it |
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| yankeeBaby |
| quote: | Originally posted by vtec junkie
I used to have a pretty solid 8 pack |
used to? brian you are kidding yourself, you have a sick body!! |
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| vtec junkie |
| quote: | Originally posted by yankeeBaby
used to? brian you are kidding yourself, you have a sick body!! |
hahaaahahahaaaaaa thanks babe (blushing) but it aint what it used to be ;) |
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| vtec junkie |
| quote: | Originally posted by zeKsg
Yea cut out all sugar from the diet, etc.. I am doing about 15 min running(2miles) and then 15 minutes biking, and for abs I do 3 sets of decline crunches, 3 sets of leg raises... and Also I use the reach-your hands to the opposite side on the decline bench and then rotate all around.. That really hits the abs like crazy. |
you can also mix things up a little bit if you're not getting the results you want....like try doing some scissor kicks (laying down) or throw on some gloves and knock around a punching bag for 20-30 mins (this shreds up your mid section pretty good) |
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| chimera66 |
| who will answer my question... |
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| phuzzyfish12 |
| quote: | Originally posted by chimera66
Lately been working a lot so getting to the gym late (ie yesterday 10pm). I feel guilty if I don't go plus it helps with stress levels. I split my days into upper (2 days) and lower body (3 days) days so I’m ok to make those short days lower body stuff since I think I’m pretty good with legs and whatnot so don’t NEED to get to everything plus I can get two decent days in anyway. So, any suggestions on how I could alter a “normal” lower body day to 45min which is worthwhile? I’m probably doing too much as well…
This is the ideal normal lower body day:
- 30 cardio ("run" interval course on the elliptical or 45min bike)
- 3 sets of glutes / kick back machine (@ 67.5lb / leg)
- 3 sets of 12 lunges on the balance ball alternating with 3 sets of calf raises (essentially instead of resting doing calf raises)
- 3 sets of 10 walk sits OR ~5 of my variation of wall sits (5 sec at 150 degrees 5 sec at 120 degrees, 10 sec at 90 degrees 5 sec 120 degrees 5 sec 150 degrees 10 sec at 180 degrees then repeat until it feels like burning)
- 3 sets of 15 leg raises
- 3 sets of 12 regular crunches
- 3 sets of 10 of some type of inner and outer thigh exercise
- 3 sets of some type of lower back exercise if there is time or I feel like it |
DAMN!!! I got tired just reading that lol!!!
Haven't made it to the gym in about a week :( but still watching what I am eating so I am doing good, I've lost a few more pounds but still have about 20 more to go until I am totally happy with my body (but the results so far have been great :) )
Heading out to the gym in a little bit - Wai you work-out above made me be like damn it I need to get there ASAP thanks :) |
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