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2002/04/30, 11:35 AM
Hi, I'm new on this forum. I'm 19 and I've been training for about 2yrs. I started off with 230lb of fat and lost 70lb. Then I increased my weight to a lean 180lbs. I have a few problems left over. I some excess fat around my lower stomach (just above the waist) and my chest hasn't fully developed. Currently I'm doing a lot of ab workouts to help reduce that section, but how much should I do. For example, my typical ab workout consists of 3sets of 40 reps leg raises, 3 sets of 40 reps stick twists(each side), 180crunches, 120 sit-ups, then 200reps(each side) side crunches(for my obliques). I do this 3 times a week and have been doing it for almost 3 weeks now. I train either 4 or 5 days a week and usually spend from 1.5-2hrs at the gym each time. Does anyone think this will work and help me achieve the abdominals I want and loose that so called "DEAD SKIN"?
To develop my chest more I'm currently concentrating on doing flys, dumb-bell presses, and bench press. I do about 4sets of 20 for each using light weights so I can maintain good form. I have the upper body bulkness but I want to define it a lot more. I also do about 100 push-ups a night, 5 times a week. Any advice?
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2002/04/30, 11:42 AM
First of all, welcome. I have to confess I don't know much about reducing your fat percentage, but it seems to me like you're overdoing it. Your abs might get overtrained, and then your training will lose its effect. But have you already tried the FT 12 week ab-program?
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*If You Value Your Life As Much As I Value My Bike, Don't Fuck With It*
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2002/04/30, 11:46 AM
Thanx for the welcome, I haven't tried the 12 week ab-program yet. Have people seen results from it?
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2002/04/30, 11:54 AM
I haven't tried the ab program myself. But I can tell you, if it's just as good as the eight week lean muscle mass program, I sure would give it a try
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*If You Value Your Life As Much As I Value My Bike, Don't Fuck With It*
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2002/04/30, 11:59 AM
I saw some results from the 12 week ab program but I haven't tried it since I now know how to work through a crunch a little better... As for your workout essamg.. doing hundreds of crunches won't reduce your midsection.. your way overtraining your abs.. the best advice you can get for a nice midsection is "A six pack is made in the kitchen not in the gym" ... so change your diet some if you want to lose some fat overall.. As for the ab work.. You shouldn't need to do anywhere near that many reps of crunches or leg lifts.. try slowing your crunch WAY down.. take a few seconds to go up.. pause at the top of the crunch.. then a few seconds to go down.. same for leg lifts.. you should get a great workout that way w/ far fewer reps...
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2002/04/30, 12:14 PM
Welcome to ft! Sounds like good advice from the others. You don't need to do hundreds and hundreds of reps. for your abs to show. The key is your diet. Change this, then limit your ab work to around 4 sets of 25-30 reps. of 2-3 exercises 3x per week. That's it!
As far as your chest, stick to compound exercises. Incorporate some declined and inclined work to develop the upper and lower chest as well.
Hope this helps...
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**_Robert_**
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2002/05/01, 05:57 AM
Have you had your body fat checked by a trainer at your gym?, most places will do them free of charge as an enticement to keep you going back.
With the amount of ab work you are doing it could be that the muscles are well trained, you just can't see them, I can't remember were i saw it, but there was an article that stated well trained and defined abs, under a layer of fat will actually make the stomach look bigger, as the stronger core muscle will give a better posture it thrusts the fat forward. I have the same problem, I have a pot belly below the waist which I just can't get rid of, diet, cardio everything that has worked on the rest of my body will just not shift that last little bit, I had my BF% measured at the weekend and it was 12%, I'm begining to think it may be muscle /postural and I'm going to have to live with it.
Neil
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"I'm the best I am at what I do ~
But what I do best isn't very nice"
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2002/05/01, 10:29 AM
Neil, your bodyfat % will have to reach around 8% for your abs to show. Keep up the cardio and diet to reach this from 12%. Good luck!
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**_Robert_**
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