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get a sixpack this summer holiday :)

stasior

stasior

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Hi, seen alot of interest in abdominal training and some bulking up questions too and with a growing number of working out queries im thinking ive found my place in user education :). My first guide will be on abs and if feedback is good then will make more on other areas of the body.

Warming up
Any type of warm up would be great but is dependant on the cardio you will be doing next.
Most cardios that i do are specific to ur legs (i have a treadmill at home) but for those that don't, don't waste your money i find skipping much more enjoyable and useful.
The warm up is quite simple stretching while keeping your back straight attempting to touch your toes do this for only about 2 minutes, friends tell me its stupid to warm up but id rather waste 2 minutes than 2 days because of muscle cramps or ripped muscle tissue.if anyone didn't learn how to warm up in primrary education there is an image below to help.
dwe00244g25.gif



Cardio
As i mentioned above i personally do skipping but i also have a boxing bag (it is an amazingly good source of cardio and its fun too) and a treadmill. For those less shall we say ABLE to skip or box i would recommend running- if you do not have a treadmill run outside it might look stupid but your trying to better yourself i personally admire overweight joggers when i see them about.
CARDIO IS A MUST without cardio you will not lose any fat and you will seldom see results.
here are a few vids which i found useful when i started working out but i really do recomment the above:
http://www.youtube.com/watch?v=KI8u58hPam4&feature=related
http://www.youtube.com/watch?v=9LS3PunC_aE&feature=channel
http://www.youtube.com/watch?v=tf5AzZ0HrgA&feature=channel
http://www.youtube.com/watch?v=BABOdJ-2Z6o&feature=channel
of these it doesn't matter how varied your cardio is you could just do one but to do it for at LEAST 20 minutes is essential.



The Workout
there are various workouts you could do
i could say do 30 bicycle crunches followed by 50 arm reaching crunches but to be honest these arent work outs there what you do with your friends to see who can finish the said objectives fastest.
the video below got rid of ALL of my localised fat in the span of 6 weeks,
http://www.youtube.com/watch?v=9tDZRogSbbU
it works on localised fat and is great for people who have abs but they are just undefined.
http://www.youtube.com/watch?v=ixQGJ3Ja-2I
this work out should be done by those who have not yet defined there abs repeat until FAILURE no limits, i say this because its stupid to say do 30 repetitions when i dont know every single persons capacities some might b able to continue till 300 some might barely be able to do 3. a sane limit would b in the 50s.
here is an example of the bicycle crunch; my favoruite abdominal work out.
Bicycle_Crunch.gif


Diet
This is a whole different topic and im not a dietitian im hoping to study either medicine or sport sciences in university next year however. Pm me your msns and i can attempt to sort out a diet for you or just give you the one i used,if there is enough demand i may make a personal diet building guide.
I hope this guide has been of use to you if you have any questions or need help with making a diet again please feel free to pm me your msn's and i will happily help.
The results wont be instant though you may feel harder abs in the first week.
it defineately WILL NOT be easy and you will feel alot of pain in the cardio,only to discover you have to complete the 8 minute ab workout video.
But i'd say the pain is worth it.
I don't think this guide would be suitable for anyone whose abdominal region is severly out of shape (major beer bellies etc.).
hope this guide helped.:)
 
Decent guide, but short, it looks good honestly I've been thinking about going on a diet, but since i've gotten a prescription for adderall I seem to be losing weight :O If you could add my msn and recommend me a diet I might try it and see if there's any difference. 6/10.
 
^^ --> Sounds a bit ... Odd?

Guide has good information but the set out and grammar isn't that good.

Eg. DIET - all in capitals
the workout - no capitals
Warming up - one capital

Other than the grammar and lay out I think the guide has good information.
 
@jellito-not posting pics of me up on a forum feel free to pm me your msn ill happily even go on cam :).
@rsaccount trader- will fix that now.
@gimmie a sec- same goes for your input.
 
I have my own body to look at thanks stasior.
I indeed have a six pack, and do no work outs, i sit on my ass and play runescape.
true fact.
Ive had a six pack since i was in grade 5, and i don't know how you cant have one.

I am a twin irl, and he hasn't got a six pack, which seems strange?
I do some backflips/frontflips and aerobics when i'm out on the streets with mates, and that seems to be the way I still have maintained mine.

Also eating 10+ weet-bix a day helps I think
I don't diet and i eat whatever the fuck I want,
I work at a fast food outlet and eat dinner there every night.
I do ride home from work tho :x

This post ain't no troll.
And I dont intend to flame.
 
Not a bad guide. First off, let me cover aesthetic issues.

Some of your thread formatting is a bit messy, you have alot of broken coding within the text, I suggest fixing that up a bit. I would also recommend changing up the font and the color scheme, as it is a bit painful to the eyes.

Outside of that, you seem to have a basic understanding of how to achieve abs, although you left the most important issue right at the end and didnt clearly explain that; diet and nutrition, when attempting to "achieve" a six pack (a fallacy, because everyone has a six pack, the issue is whether or not it is visible) are the most important issues, I would say that proper exercise equates to only about 40% and diet the other 60%. I suggest beefing up your knowledge on the nutrition aspect and editing that into your guide.

Overall not bad, keep up the good effort!
 
If you want a 6 pack your body fat % has to be in single digits. If it isn't, your fat will cover up your abs.
 
RunescapeRwtFTW said:
If you want a 6 pack your body fat % has to be in single digits. If it isn't, your fat will cover up your abs.
Click to expand...

incorrect someone can have 12% and have fair abs but yeah body fat has to be very low soz wont be updating the thread for a while busy irl left home at 9pm las nyt came home 11 am today :P got headache :( will try n fix problems of the thread abit later.
 
plznate said:
Not a bad guide. First off, let me cover aesthetic issues.

Some of your thread formatting is a bit messy, you have alot of broken coding within the text, I suggest fixing that up a bit. I would also recommend changing up the font and the color scheme, as it is a bit painful to the eyes.

Outside of that, you seem to have a basic understanding of how to achieve abs, although you left the most important issue right at the end and didnt clearly explain that; diet and nutrition, when attempting to "achieve" a six pack (a fallacy, because everyone has a six pack, the issue is whether or not it is visible) are the most important issues, I would say that proper exercise equates to only about 40% and diet the other 60%. I suggest beefing up your knowledge on the nutrition aspect and editing that into your guide.

Overall not bad, keep up the good effort!
Click to expand...

diet is a massive topic don't think i should cover it in the same thread as the work outs because it would be too much reading but yeah once i improve this thread enough i can make a pro diet thread :P also this was initially directed at teens alot of us have perfect abs already just theyre usually not so defined, and ive done boxing from an early age so used to bulking up and fat losing diets, don't think the average teen would be accustomed to dieting unless they were reallly determined. thanks :)
 
jellito said:
I have my own body to look at thanks stasior.
I indeed have a six pack, and do no work outs, i sit on my ass and play runescape.
true fact.
Ive had a six pack since i was in grade 5, and i don't know how you cant have one.

I am a twin irl, and he hasn't got a six pack, which seems strange?
I do some backflips/frontflips and aerobics when i'm out on the streets with mates, and that seems to be the way I still have maintained mine.

Also eating 10+ weet-bix a day helps I think
I don't diet and i eat whatever the fuck I want,
I work at a fast food outlet and eat dinner there every night.
I do ride home from work tho :x

This post ain't no troll.
And I dont intend to flame.
Click to expand...

Im fasting and in a month my bottom 2 segments become alot fainter because i take in more fat but do less cardio- what your explaining is physically impossible you can argue against that all you want cause tbh idc if you really want me to believe you go to a researche facility and get yourself tested maybe its just flab folds in 6 segments?, i personally have habits like blazin every now and then and maybe thats why my abs need more maintanance but this is seriously the first ive heard of being so lazy and having defined abs please come on msn i would like to see this body on cam which goes against all the laws of nature.

on a lighter note font etc alll updated :)
 
stasior said:
Im fasting and in a month my bottom 2 segments become alot fainter because i take in more fat but do less cardio- what your explaining is physically impossible you can argue against that all you want cause tbh idc if you really want me to believe you go to a researche facility and get yourself tested maybe its just flab folds in 6 segments?, i personally have habits like blazin every now and then and maybe thats why my abs need more maintanance but this is seriously the first ive heard of being so lazy and having defined abs please come on msn i would like to see this body on cam which goes against all the laws of nature.

on a lighter note font etc alll updated :)
Click to expand...

Not a problem.
inb4 gayfag lol.
[email protected]
 
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