|
2005/03/02, 12:14 PM
I do about 400 crunches daily and i took 2 days off because i thought maybe my body needed a rest, but when i started doing my crunches today i couldnt get past 250.i was way more tired then when i usually do 400. Did i ruin my progress or is this a good thing?
|
|
|
|
2005/03/02, 12:20 PM
That is a lot of crunches.. wow... abs are a muscle just like everything else... they need rest too...
--------------
This donut has purple in the middle, purple is a fruit. - Homer (Simpson)
|
|
2005/03/02, 12:35 PM
doing a certain muscle group everyday may lead to overtraining or injury...rest is essential....I am also not sure what the point is of 400 crunches....this probably won't get you a 6pack if that's your goal...to do that you'd need more focus on nutrition...
also were you sick today? do you feel a cold coming on? Sometimes you may not feel sick but your body is already in a weakened state...
Generally though, there's no need to do abs any more than 3 times a week...instead focus on increasing the intensity through other methods...either by doing hanging leg raises, or decline crunches or decline crunches with added resistance(cables, holding a Dumbell/plate,etc)...don't go over 20 reps...also focus on hitting your abs from different angles, by doing crunches/sit ups to emphasize upper 4 abs, and leg raises to emphasize lower 4 abs, as well as russian twists and bicycle kicks to focus on obliques...
just my 2cents..hope this helps...
|
|
2005/03/02, 01:46 PM
400 crunches......way way too many.....thats very old fashon thinking if you think 400 will get you abbs.
Abbs are "made" in the kitchen, meaning EVERYONE has a sick pack......even me lol Only thing is fat is usually covering it up.....get rid of fat.....then your abbs will show.
--------------
My drinking squad, has a cheerleading problem!!
|
|
2005/03/02, 04:07 PM
400 crunches is too many, sign up for the abs program on here and get our diet in order 400 crunches daily will not get you any closer to a six pack it's probably hindering your progress. Like andrew said every one has a six pick you just need to chip away the fat to reveal them and tha is achieved through a very very clean diet. Also like menace said your abs are muscles just like any other so you need to use weight reistance as well. Good luck
|
|
2005/03/02, 04:26 PM
Here's a good post that asimmer put up a while ago.
Published September 29, 2004
Genes stacked against women wanting six-packs
By Ian AsaffS
Senior Staff Writer
In honor of my little sister's 16th birthday today, I am going to print one of her questions. No, she is not a student here (yet), but her question is definitely pertinent, as her quest for visible abs is one shared by copious amounts of female students here (and everywhere).
Q: I do 100 crunches every night before bed, but I can't seem to get a six-pack. Is there some special exercise I should be doing? Am I doing something wrong?
- Gretchen Asaff, Larchmont, NY
A: Ladies (and gentlemen, since it would probably suit you guys well to understand this in order to have an objective response next time your girlfriend complains about having a little bit of a tummy), there are many fundamental differences between male and female anatomy. Skipping the obvious ones, I would like to focus on the different ways in which male and female bodies are predisposed to storing fat.
As a rule of thumb, females generally have higher percentages of body fat than males. This is due to a number of factors, ranging from evolutionary to hormonal. But let's just say that this biological predisposition to store more fat than a male makes it difficult for females to achieve that ultra-ripped look (read: a six-pack on a girl is the result of a genetic gift combined with lots of hard work).
According to the American Council on Exercise, the percentage of body fat for a female that is deemed essential for survival is around 10 to 12 percent, whereas the essential range for a male is a mere two to four percent. A healthy (i.e. physically fit) woman should have a body fat range of 21 to 24 percent, while a male should have one in the 14 to 17 percent range. As you can see, men can get a six pack more easily for biological reasons - so women, don't get discouraged that your stomach isn't razor cut. Many women can only achieve a certain level of tone and may never even see actual abdominal muscles.
Now the second issue: exercise-induced spot reduction. This myth just will not die. This untruth is based on the fallacious idea that working the heck out of a specific part of the body (in this case, the abdominal region) will decrease the amount of fat deposited there. So what about the legions of spandex-clad students doing crunches until they pass out? This practice will not only have a minimal effect on abdominal fat, but it can easily lead to over training and injury.
The only way to reduce body fat - barring the use of illicit substances - is to manipulate your caloric intake/output ratio so that you burn more calories than you consume. In other words, try cutting some of the junk food out of your diet, and do three to four cardio sessions every week. This will induce fat loss in areas all over the body. However, you will not lose fat from one specific area at a time.
Rather, depending on your genetic make-up, you will notice a general reduction of overall body fat that may be more pronounced in some places than others. Some people initially lose more fat in places other than their abs, so don't get discouraged if you see fat loss in parts of your body other than your stomach. Many women lose fat first in their hip/thigh region. So be patient and results will come.
As far as some special exercise that will get you a six pack, each abdominal exercise has its advantages and its drawbacks. When targeting the abs, be sure to develop a good burn through maintenance of proper form. Combine this with regular cardio and you'll be well on your way to a flatter, firmer stomach (though, because of the aforementioned reasons, a six pack might be tough to achieve).
As for laying off junk food, Gretchen, you can start that tomorrow. Happy birthday and enjoy your cake.
|
|
2005/03/02, 11:36 PM
Thankz for all the help!!
|
