File :-(, x, )
OK, /fit/ ... Anonymous
Time for an ABS thread!

Let's talk about abs, best ways to get them and pics of them to motivate us to workout these muscles which are so hard to come by and so easy to lose if you don't keep /fit/.
>> Sabby !!J9oxJsHtaZJ
     File :-(, x)
Obviously one needs to lost fat for abs, but dammit- it's sooo hard. I wish I could just do a bunch of ab workouts. I got that shit DOWN.
Still, gotta stay motivated!
>> Anonymous
step 1:

get a ridiculously low body fat percentage.

step 2:

most people that obsess over abs don't even get to step 1.
>> Sabby !!J9oxJsHtaZJ
>>10862
Lol, indeed.
-"I'm gonna get riiiipped!"
-"But you're not doing any cardio"
-"Fuck that, I wanna get riiiiipped!"
>> Anonymous
>>10867
So am I ridiculously unfit if lifting weights gets my heart going like crazy?
>> Anonymous
>>10869

No, but a weight training heart rate increase will not burn anywhere near the fat of a cardio workout.
>> Anonymous
>>10862
>>step 1:
>>get a ridiculously low body fat percentage.

Not true. You just need to drop down to 8% body fat. Which is healthy; ridiculously low would be 3% or even 1%.
>> Anonymous
     File :-(, x)
>>10869
>>10870

You need to adjust your body. You burn fat by keeping your heart beat to 50% of its maximum beat and keeping it like that for extended periods. (You're literally "burning your fat" that way)

Go for 75% of that, and you're doing cardio training. Resistance. Stuff for runners.

Aim for 100% and beyond and you're just trying to get yourself killed.
>> Anonymous
>>10861
omfg those hands scare me
>> Anonymous
>>10869
No, this is supposed to happen, especially if you're doing it right. I even get lightheaded if I go 100%.
>> Anonymous
Hey guys.

I've been doing crunches and variations of the "bicycle crunch" almost daily for a couple months, and it's gotten so I can do a large number of hard crunches without 'feeling the burn' anymore.

What I wanted to know was this:
How the fuck do I get rid of this spongy layer of fat on my abs?

I mean, I'm not overweight. The layer is roughly an inch thick, and covers my love handles as well. I look good with a shirt on, and average without, but I know that my abs would look great if I could just get that fucking fat gone.


Any tips? I'm 20 years old, 5'9 and 175lbs. What should I be eating throughout the day?
>> Anonymous
I think this is like the 5th time I've linked this video on here, hopefully it will stick. You need to do two things to get abs.

1. Low (REALLY LOW) body fat content. You need to do a lot of cardio daily until your down to your correct BMI (unless you have massive muscles, BMI works for a good gauge).

2. You have to do crunches, and a decent amount of them. This video has 9 different exercises that I suggest starting out at 10-15 reps each, then working it up to the 45 reps that they want you to do.

http://youtube.com/watch?v=sWjTnBmCHTY

Watch it, learn it, love it.
>> Anonymous
>>10947

Thanks for the reply, but I'm going to expand on my previous post a bit.

I have a coffee and a bagel for breakfast. Bagel just has a slice of cheese on it.

For lunch, I have a foot long turkey breast sub with Mayo and white milk.

I often skip dinner, but when I do eat it's usually along the lines of meat/veggies.

I never eat fast food such as McDonalds or Burker King, I don't eat chips and other junk food.

I do a large amount of crunches and ab exercises almost daily, as well as push ups and a few curls. The bar isn't very heavy, and I do lots of reps with the intention of toning muscle.

My shoulders and biceps and forearms are fine. I wasn't happy a few months ago, but they are starting to take a nice shape.

I work with tools and go up and down stairs a lot, so I don't often exercise my legs. But I'm doing the abs a lot, and with the food I've been eating I thought that I should be losing weight.

Maybe I'm eating too much, but for a 20 year old male I didn't think so.

Any other tips?
>> Anonymous
>>10955
"The bar isn't very heavy, and I do lots of reps with the intention of toning muscle."

The problem is that you don't have a fucking clue... The reason you still have fat on you is because you lift with the intensity of an arthritic old lady. The high-reps to tone is bullshit myth and does not work. You can do crunches and bullshit like that till you're blue in the face, but it's not going to do shit.
>> Anonymous
>>10955
^This is me.

I watched the video that you posted in>>10947and to my surprise, the only exercise shown in that video is the one that he pushes his legs straight in the air.

What he calls "alternating curls" is what I referred to as "bicycle crunches" earlier.
I do these for longer than 8 minutes too, I'm actually trying to do roughly 50 reps of each lately.
>> Anonymous
>>10955
btw, that video he posted is complete bullshit. He is also full of shit and has no idea what he is talking about. Stop relying on other people to TELL you what to do (becuase it's not going to be summed up in a single sentence or even a couple of paragraphs) and go and find out for yourself. Start here:
Stronglifts.com
>> Anonymous
>>10964

By "not very heavy" I mean that I have 25 pounds on each side and the bar weighs 12.

I do reps of about 25-30 and I get pretty sore doing the forearm curls.
>> Anonymous
>>10971
Oh really...
>> Anonymous
>>10971


I'm not sure if you noticed it or not, but I clearly stated earlier that I've been doing this for months.

I've lost 18 pounds by changing my diet and doing these exercises daily, and my question was concerning body fat % and food intake.

I don't want to browse some fucking strongman website; I don't train with heavy weights, and I don't go to the gym.
>> Anonymous
>>10976
Yes, really.
>> Anonymous
>>10980
Ignorance.
>> Anonymous
>>10980
You will never achieve anything close to the OP's picture by doing the dumb shit in this thread.

>>10870
Bullshit. Do you know what Resting MEeabloic Rate is. The more muscle you have on your body the more calories it will consume while you're sitting on your ass. The total far exceeds anything that you'll achieve from cardio and crunches.

This thread is bs.
>> Anonymous
>>10988


Dude, the OP pic is a fucking bodybuilder.

Guarunteed his entire life is working out.
No thanks.
>> Anonymous
If you want awesome abs just do a lot of crunches people. Why is that so hard to understand? I swear you guys are idiots sometimes.
>> Anonymous
>>10994
how does that change anything?
>> Anonymous
>>11001
HAhahaha
>> Anonymous
>>11003


Because anyone with a normal life (aka not a fucking thickheaded weight freak) doesn't have time to work out for 3 hours a day like the OP.
>> Anonymous
>>11014
Wow, this thread is full of ignorance and strawmen. Whether you want the physique in the op or just some tight abs, the shit in this thread is not going to work. yes, you will lose a bunch of water weight after being a lazy ass for a while but you will not get anythigng resembling abs from any of this.
>> Anonymous
>>11022
We shall see. What do you recommend instead of that video I posted up? Considering I can't finish that video all the way through (for all 45 reps of each), I'd say its pretty damn good, but obviously with your superior intellect and excessive experience, you know a whole lot more about ab workout routines right? RIGHT?
>> Anonymous
>>11022


Have fun being vain and self absorbed.


The video he posted is fine. The guy directing it is a faggot, but whatever.

Increasing the duration of each of those work outs over time, and starting with exactly what he posted is nearly the perfect ab work out.


Forget about the nutrition obsessed weightlifting bullshit. Go jogging or jump rope so that you get a good sweat on, and do the ab work out in the video posted.

That's all you have to do, anyone that says otherwise is a fucking troll. It is possible that they have been brainwashed by retarded websites like stronglift.com though.
>> Anonymous
>>11028
You do realize you're watching a gimmick video that is marketed toward lay people who don't have clue? You've been duped, except this being the internet you didn't have to pay for it. So, instead wasting your time and money, you're just wasting your time.

You already have abs under all that lazy fat on your body. Doing crunches and shit is not going to change anything. The link I posted is not "strongman" bs. It's a normal, sensible site that encourages people who have fallen for the bullshit media, like "8-minute abs lol" to learn how to properly get in shape. It's very basic, you just need to throw everything you think you know about exercise and fitness out the window, and learn the correct way to do things. No one is saying to go to the gym for 3 hours and become a bodybuilder.
>> Anonymous
>>11032
"It is possible that they have been brainwashed by retarded websites like stronglift.com though."

The irony...
>> Anonymous
>>11036
1000 facepalms to you sir.

I don't think you watched the video long enough to figure out what "8 minute abs" was refering to. Inside the video he does say you need to do it DAILY to see any results, and many of the comments of the video said you need to do it twice daily to see any results fast.

and no, abs do not magically appear on your stomach, I don't have abs and I have a flat stomach, they aren't "just there", you have to tone the shit out of them before you can see anything visible.
>> Anonymous
Just post more abs.
>> Anonymous
>>11042
Sigh, I've tried to be reasonable. Keeping on truckin, dumbass.
>> Anonymous
>>11036

Every single exercise shown in the video will tone your abs.

Do them more than shown in the video and you will tone them more.


The exercises shown in the video work, there is nothing wrong with them.


Listen to yourself. You sound like a fucking elitist.
"The correct way to do things."

The site you posted lists the absolute, 100% efficient way of doing things, which happens to be completely impractical for many people.

Fiber for every meal? Vegetables and only vegetables for lunch?
Fuck you, lol.
>> Anonymous
>>11054

lol, I'm not the person you replied to there, but I do nearly every work out shown in that retarded video, only for longer.

Get a personal trainer and tell him you want a six pack, and he'll make you do EVERY SINGLE exercise shown in the video.
>> Anonymous
>>11054
>You already have abs under all that lazy fat on your body. Doing crunches and shit is not going to change anything. The link I posted is not "strongman" bs. It's a normal, sensible site that encourages people who have fallen for the bullshit media, like "8-minute abs lol" to learn how to properly get in shape. It's very basic, you just need to throw everything you think you know about exercise and fitness out the window, and learn the correct way to do things. No one is saying to go to the gym for 3 hours and become a bodybuilder.

Totally reasonable. How about post something useful instead of reasonable, otherwise your just talking out your ass.
>> Anonymous
>>11042
You have got to be one of the biggest idiots I've seen post so far.
>> Anonymous
>>11058

Normal, sensible site?


That website is for conceited cockholes that want to look like Brad Pitt.


Honestly, look at the fucking homepage. There is an article on HOW TO LOOK LIKE BRAD PITT on the fucking homepage.

Get a fucking life.
>> Anonymous
>>11058
I did. try reading the thread.
>> Anonymous
>>11060

LOL


There actually is an article on how to look like Brad Pitt.
>> Anonymous
>>11060
You idiot. Had you actually read the article you would have realized it was debunking the common myth that there is any way to look like him, and you shouldn't worry about trying to look like him:

"You have different genetics than Brad Pitt. Different muscle shapes, body type, length of bones, etc. Even if you do the same sets, reps, exercises & diet as Brad Pitt, you’d still not have his body"

"Build your own body. Make people want to be like you, rather than you wanting to be other people. If you want to impress the ladies, do it by being comfortable with who you are. People don’t like copycats. They like what’s scarce."

You are a complete moron.
>> Anonymous
ITT Two people are four people
>> Anonymous
>>11062
Sorry, I can't recognize anything you posted beyond the video I posted. If you did anything to say "lose weight via cardio" then yes your right, which I also said to do in my post (I didn't say cardio, I just said get your body fat percentage low).

Yeah, you can't just do an ab routine with 10 extra pounds on your stomach, you won't see any results from that, you have to burn the fat off somehow. Figured this was common sense anyways...
>> Anonymous
>>10888
Grr. You can't go beyond 100%. Maximum heart rate using formulas by age is merely an estimate; only a stress test can truly determine 100%. 100% isn't a "safe maximum", rather a physiological maximum. In my experience the age based estimates (220-age especially) are not very accurate. Running at 100% for any length of time is usually not physiologically possible (because of lactic acid buildup, etc.)

Also, while the body does use more fat while operating at lower intensity, calories are calories. You stuff yourself full of carbs, your body makes fat. You burn carbs, your body doesn't. You can burn more calories in the same time at higher intensity, by definition.
>> Anonymous
>>11069


Oh, ironic.

So the website promotes sensible thinking, right?


That's why when I input my stats as being 5'9 and 178lbs, it told me that I was overweight.

And that I should consider joining the Biggest Loser Club.

Great site, really.


The Brad Pitt article is fucking hilarious BECAUSE OF ALL THE SELF CONSCIOUS FANATICS that post in it!

Do you see why that's funny? Probably not, enjoy the celery.
>> noko Anonymous
>>11069

lol, the website has to outline the fact that bone structure and genetics make Brad Pitt look like Brad Pitt.

Fucking geniuses at work right there
>> Anonymous
>>11081
You've obv never seen many fitness boards where every other post is "how do i look like brad pitt". This was apparently an effort to curb that.

I'm getting reprimanded by idiots who watch 8-mintue ab videos. This forum is officially a failure.
>> Anonymous
>>11087
gtfo and go do some crunches while you're at it pasty face
>> Anonymous
>>11087
sigh...

Give me another workout routine which can achieve said desired results, or shut the fuck up, seriously.
>> Anonymous
>>11090
I mean statistically there has to be complete an utter retards on this board. I mean there's no way around that. I guess we'll just let their posts about 8-minute abs single them out.
>> Anonymous
>>11093
did you even watch the video? Could you be any more ignorant?
>> Anonymous
>>11091
Any fullbody lifting routine.

example:
Workout A: Squat, bench, deadlift
Workout B: Squat, overhead press, pullups.

MWF, alternating workouts. 3x5 - sets across (same weight) at your 75%-80% 1 RM. This require about an hour 3 times a week. That's 3 hours a week, and you will look better than anyone in that bs video.

Notice how there aren't ab or bicep workouts? That's because these are proper compound lifts that work out those areas among others and will get you into actual shape. You won't turn into arnold looking like this and you will also get teh abs you desire and look fit everywhere else (based on your diet, which is the most important part of anyway routine). I would also suggest learning more about this and the lifts before starting any serious workout routine.

But hey, if you want to keep doing crunches go for it. I just don't want the other people who come by this thread to fall into the same bs as you did.
>> Anonymous
You guys shouldn't bicker so much. Abs are made in the kitchen, not the gym.

The exercises shown in the video will help with your goal of achieving a six pack, but the exercises themselves won't have much direct impact on the shape of your abs. If you want a six pack, you should be using some combination of restricting caloric intake, increasing caloric expenditure, and building muscle to reduce your overall body fat percentage. No matter how many ab exercises you do, if you have a layer of fat over them, you're not going to see much improvement in definition.

The people fighting over whether the video is misleading or the stronglift.com website is misleading are both wrong. Both methods will work, as long as your diet fits your program. However, from personal experience, I tend to believe that building muscle mass is more efficient and will result in achieving fat loss goals faster.
>> Anonymous
>>11107
"The exercises shown in the video will help with your goal of achieving a six pack,"
I know you're trying a more diplomatic approach, but come on.
>> Anonymous
i just put my feet under my dresser and do sit-ups on 2 pillows so i get more of a work out
>> Anonymous
>>11107

My original question was regarding my caloric intake. I laid out what I ate during the day, and some dickwad flames me for not doing OMGBENCHPRESS at the gym.

That's how the bickering got started anyway.

Crunches build abs, I know I have strong abdominal muscles, but I need to clean up my diet.
>> Anonymous
>>11105

Assuming two clones of the same man try the following work outs:

One does intense cardio every day and as many possible reps of each crunch form in the video,

One does the full body lifting that you suggested.


They are both on the same diet. The guy doing crunches will have better abs, period.

The other guy will be in better shape and overall look better. But the one doing crunches has better looking abs.
>> Anonymous
>>11196

Absolutely wrong. The guy doing a standard bodybuilding routine including squats, deadlifts, etc, and some form of ab work will have more developed abs. Period.
>> Anonymous
>>11226
>>11196
I'm the same guy from earlier, why not have a contest then? Or are you both overweight pasty whiteguys who actually have no clue about what they are talking about? Hell, I'll even do the video routine, someone else start doing the full body workout, and in 6 weeks post your stomach, then in 12 weeks again.

I seriously don't know which one will work better, but I know my way does work regardless.
>> Anonymous
     File :-(, x)
<--- never does his abs
>> Anonymous
lol
i'm a proper ectomorph, currently trying to bulk up
i'm 5'8" and weigh approximately 140-150lbs, 's been a while since i weighed myself.
fortunately, i have 4% body fat, so my abs are rock fucking solid no mater what i do. just gotta pump up the rest of me to match...
>> Anonymous
>>11275
you are fucking lying if you have 4% body fat. typical human will have 17%. One in good shape will have 13-15%. Even professional athletes don't touch the 4%.
>> Anonymous
>>11262
and the rest of his body looks too fucking gross to touch. I'm not a huge "buff bulky bulging" fan, I'm more of a "lean sculpted thin" fan.
>> Anonymous
     File :-(, x)
Funny that I should see this thread today.

Today in school I overheard a conversation between a group of girls, all very pretty. So one were bragging "Today I met that boy who's doing boxing at the gym, I told him I heard he had nice abs and asked if I could see them, so he replied No, you may not see them, but you can touch if you want to. "

And after that it was just blah blah yada yada but the point is I (virgin) kinda got motivated to train and become fit, because I knew there would be a reward waiting for me.

So really, I want to get abs and look good for my own sake, but this is my biggest motivation. (pic related).
>> Anonymous
>>11305

God you're dumb.
>> Anonymous
>>11305
Professional Bodybuilders do.

Professional athletes, depending on the sport and the position they play will have anywhere from 4-12% body fat.
>> Anonymous
>>11310
i wouldn't call body builder athletes. power lifters = athletes.
>> Anonymous
>>11309
no u. 99% of the human population will never touch the 4%. And the 1% that do consists of elite athletes and body builders, not someone who goes to gym few days a week and sits infront of a computer.
>> Anonymous
>>11308
>And after that it was just blah blah yada yada
I'm interested to hear what kind of blah blah yada yada was going on.

I was also motivated when I overheard some girls giggling about some ripped guy. The same girls said not two weeks ago that they didn't care for "muscleheads." These girls are 22-24, btw.
>> Anonymous
>>11318

And by "99% of the human population" you mean "99% of the people in the USA"

What body fat do you think the average african has?
>> Anonymous
>>11305

Poster might be, but it is possible. I had a friend in high school who had 7% bodyfat. He was in wrestling so he was always keeping his weight down at 110-113 so he could qualify. Creepy looking physique though.
>> Anonymous
>>11321
Probably more than 4%. When you starve you actually lose a shitload of muscle too. When you die of starvation you're skin, bones, and fat.
>> Anonymous
>>11321
healthy african people will have the same fat as the rest. don't assume everyone in africa are on the verge of starvation.
>> Anonymous
>>11307
That's not the point though. The point is he didn't train his abs and yet he has rock solid abs.

>>11246
You're like the guy who sees the bowflex commercial and looks at the models using them without realizing they've never touched the damn thing before that shoot, yet still thinks that he if buys a bowflex that he'll be able to get as ripped as the models.. It's the same with this 8-minute abs bullshit. You fell for a gimmick. period. get over it and move on to something that works. Or not; no one really cares about you.
>> Anonymous
>>11320
Oh. let me think. ... She also said she got to feel his butt. But he started to flex it and she told him not too, but he said he was uncomfortable otherwise.

I wonder why I left that part out. I think I don't really care for asses, since I've always had a fat and hairy one myself. But apperantley girls like fit butts aswell.

I don't recall them saying anything more interesting, other than some giggles and "ohhh"'s and one girl saying she also wanted abs.

And by the way, they are 19-22 y/o.
>> Anonymous
>>11320
Exactly. They don't know what a "musclehead" really is. The real lifting programs that have been advocated in this thread and many others will get someone into great shape, not some huge hulky mass of muscle with feet (unless of course they want to, in which case they would just continue to progress.)

"The needs of an Olympic athlete and our grandparents differ by degree not kind."
>> Anonymous
>>11262
Yeah I bet he doesn't use steroids either right?

bodybuilders are fucking liars and they have to be. All things considered
>> Anonymous
>>11354
That still wouldn't change the fact that he doesn't train his abs, along thousands of other atlhetes, bodybuilders, etc.
>> Anonymous
>>11358
Depends on what you mean. Do you mean that he doesn't isolate his abs? or do you mean he just doesn't pay attention to his abs when he does his standard workout routine?
>> Anonymous
>>11363
Yes, not isolation exercises for the abs like crunches. It's redundant in a situation like that. but his abs most certainly get used in the squat deadlift, mil press, cleans, etc. becuase that's how the body works.
>> Anonymous
>>11377
Well thats the difference then. I don't want/need freakishly huge arms like that, they wouldn't fit my frame very well. Ab isolation is a good way to get abs without working out as hard on the rest of your body. Its possible that you can end up looking odd with deity abs and no upper body strength, but I think that would be pretty rare anyways.
>> Anonymous
>>11354
he admits to steroids, but he doesnt train his abs.

you dont need to as long as you arent fat.
i know TONS of ectos with abs just because they have no fat covering them
>> Anonymous
>>11388
Why are you stubbornly dealing in absolutes? There have been multiple posts in this thread that detailed the reason why it's better to adopt an actual lifting program (One reason being you won't get "freakishly huge arms" and you will get kick ass abs). Degree not kind.
>> Anonymous
>>11398

Please tell me what to do! I want abs!
>> Anonymous
>>10941
If you have lovehandles, you're overweight. American obesity culture has tried to train you to think that "overweight"="obese", but it doesn't

obese > overweight > healthy

lovehandles puts you in the "overweight" category unless those lovehandles are made out of HUURRR MUSCLE
>> Anonymous
>>11398
Honestly? It's because I, like many others here, lack the knowledge and ability to weightlift on any consistant basis. Crunches are a zero in type exercise. I'm not saying that you shouldn't do other exercises as well (running, pushups, chinups, pullups, whatever), but as for not having anything else to use, they are effective.
>> Anonymous
>>11427


I know that, but it is kind of weird.

My arms look good, my shoulders look good, you can see my abs (not quite a 6 pack), my legs are muscley, and I'm classified as overweight.

Kind of fucked up, really.
>> Anonymous
>>11442


Quoted for fucking truth.

If I knew how to work my entire body at home, I'd do it.
>> Anonymous
>>11075
Agreed. Finally some sensible statements ITT.

I monitor my heart rate while working out. I'm 24 and have pushed my heart rate up to 207 recently during an intense and long sprint during basketball.

My resting heart rate is 55, and after walking, I can sit down and typically am at 57.

That estimate doesn't work for me, and I'm a fairly average American with some lovehandles and belly fat.

I do play tennis frequently and lift weights.

But I eat pizza and shit. That formula, if good, would give me somewhere around 196, but instead I've pushed my heart to 11 more than that AND that wasn't even my max because I wasn't falling down.

Argh, I hate that formula and people who think it's good.
>> Anonymous
>>11442
no, you just lack the motivation. The same lack of motivation that keeps you from being in shape.
>> Anonymous
>>11469
So tell me then, how do I get a full exercise (squats, benching, what have you) without any weightlifting equipment? Do you want me to go all Rocky and say I'll take a light jog up to my cabin and chop some fucking wood? No, I live in a freaking apartment.
>> Anonymous
>>11475

In b4 "go to the gym"
>> Anonymous
>>11475

I don't want to be that guy, but jesus fuck I've just got to point out that Rocky lived in a damn apartment too.
>> Anonymous
>>11483

Rocky went to the gym.
>> Anonymous
Rocky punched lumps of meat
>> Anonymous
>>11490

And so can you. Or whoever the fuck I'm talking to. You will not instantly be eaten by bears or burned into a cinder by the sun upon going outside. The lifters at the gym will not, in fact, grind you up and make a protein shake out of you.
>> Anonymous
>>11475
Do what the vast majority of people do and go to a gym! Holy shit. Groundbreaking revelations itt!
>> Anonymous
>>11495

I don't know what the fuck to DO at the gym.


There is actually a gym just down the street from my house. It's RIGHT there, but I wouldn't know what machine to fucking use, how to use it, etc. etc. to specifically get a "cut and chiseled" look, rather than "big".

HALP
>> Hammerknife !7ITukp3Pj2
>>11508
Try asking people, you fuckwit. Or watching them work out and notice which muscle groups are used.
>> Hammercock
>>11514

I'M ASKING YOU!
>> Anonymous
Ab's show up, on men, around 10% body fat. Up or down one percent, depending on the person.

Average body fat percentage is like 15%.

The average African has... Average body fat percentage! So I dont know what the dumb post was about. Average world wide body fat is 10-15%.

Starving people still have high ratios of body fat, because when your starving, you body strives to create fat.

Get your fat percentage down to 9% through diet and exercise, and if you work abs 2-3 times a week during that time, you'll have abs. Period.
>> Anonymous
www.justfuckingoogleit.com
>> Hammerknife !7ITukp3Pj2
>>11515
http://www.bodybuilding.com/fun/exercises.htm
>> Anonymous
>>11508
Try putting the time and effort into something for once in your life and read articles, buy books ("starting strength" has always been touted as an invaluable resource for complete newbs), watch people and talk to them, whatever. Just slow down and learn first, and stop making lame-ass excuses for why you don't want to try.
>> Anonymous
>>11508
Get "The Encyclopedia of Body Building" by Arnold Schwarzenegger. Also, Muscle & Fitness magazine sells a Training Notebook that is just a list of exercises and how to do them, with photos.

But ask a specific question. Are you asking for ab exercises or cardio work or what?
>> Anonymous
So this is /fit/. I knew it wouldn't last.
>> Anonymous
>>11525


How exactly do I target my abs while getting enough cardio to burn fat?

My arms are fine. Veiny, in shape, etc. I do NOT want them to get bigger.

Really, I just want my abs to show up. Do you think if I've been doing crunches and shit for ages, that as long as I lose weight from diet/cardio that they'd be visible?
>> BrodoFaggins
     File :-(, x)
>>11539
Do various ab workouts. My favorite is one where you suspend your entire body by hanging from two straps, and you bring your knees up to your chest. Results speak for themselves.
>> Anonymous
>>11553
you're a skinny kid who does crunches and shit. No revelations here.
>> Anonymous
>>11539
Yes. Imagine a power lifter. They're kind of fat, but strong. If you could immediately pull off all their fat, they would have big pecs and shit. If you've been working your abs out, they are probably there waiting to be uncovered.

Targeting your abs and doing enough cardio is simple. Do enough cardio. Exercise your abs. There is no cheat around it.

If you're just doing cardio, 45-60 minutes for fat burning. If you lift, then cut that down to 30 minutes.

For your abs, either work them out like 5 days a week with 2 or 3 exercises, 4sets of 20reps (or more) OR treat them like any other muscle group and work them out 2-3 times a week, with 6 different exercises, including weighted ab exercises, for 2 sets of 20 reps.
>> Anonymous
>>11569
meant 3 sets of 20 reps at the bottom.
>> Anonymous
I'm pretty sure that running uses the abs more than any other cardio, so if you're trying to lose fat, I suggest running with a balanced diet.
>> Anonymous
>>11569


But I'll also have to diet to burn fat off, right?

And fuck, I hate running. Exercise bike + Xbox I guess.
>> Anonymous
>>11580

Halo 3 ftw.
>> Anonymous
>>11614
reported
>> Anonymous
>>11580
Yes. Plug your height and weight into an online calorie counter, see how much it says you need to "maintain" then cut 500 calories out a day from your meals. Could be as easy as skipping 3 sodas or some fries, depending what you eat now.

Add in your exercise.

profitabs
>> Anonymous
>>11636


Okay, but here's my real problem:

I think that I've been undereating for a few weeks now.

Ie. I'm supposed to take in 3,000 a day and cut it to 2,400 to lose weight, but I've actually been taking in 2,000 a day.
>> BrodoFaggins
     File :-(, x)
>>11563
Better shot.
>> Anonymous
>>11631
It warms my heart when I see links turn green after I've reported. Thanks mods!
>> Anonymous
>>11771
nice body.

Still, you are skinny. Also you look asian. A/S/* !(L)?

Weird camera though, YNOS? Get a real one.
>> Anonymous
>>11771
What does this change? You're a skinny kid who does crunches and shit. So you're saying you couldn't see your abs at all before you did any workouts and then, when you started doing hanging crunches or whatever, that made them show up?
>> Anonymous
>>10887
a healthy normal for a white male is 15 and a white female is 25%

8 is low jackass.
>> Anonymous
>>11771
You can do bodyweight crunches all day long till you're blue in the face, but after about 12-15 reps or so, the repetitions become pointless and subsequent workouts also become pointless (with the exception of 'maintenance' work) unless your abs are somehow stimulated by progressively heavier and heavier weight.
>> Anonymous
     File :-(, x)
my sixpack pwneds all
>> Anonymous
>>12326
win