Hey Guys, yes, I'm looking for you!

[jaex]

Originally Posted by Rainyday

Just like to add to help along fellow forumers here:

Try to avoid traditional sit ups without or withot weight as they are not most efficient for abs. Always seemed more of a hip exercise to me.

Try bicycle crunches or gym ball crunches for abs overall and hanging leg lifts or inclined reverse crunches for lower ab definition.

In all cases remember that abs are not a muscle that is joined to bone the way a bicep is. So aim for slow but controlled flex use your mind to 'connect' to the abs. Aim for 2 seconds up then squeeze for 2 seconds then lower in 2 seconds. As you get better increase to 4 seconds.

Lastly. Ab definition is 20% exercise and 80% diet. Everyone has abs. Very few have fat % low enough for them to be clearly visible. If you are not hungry you are not dieting.

For the ladies afraid of bulk: you can increase your squat weight etc.. As long as you are able to do 15 reps and above with the weight you will not become bulky. If you are doing a weight that you can only do < 12 reps for, change to a lighter weight. Men like us who train for power or size typically do heavier weights at low reps you see.

Have been lurking for far too long on this forum and in this thread, but I guess it's posts like this that makes me wanna step in. While you are right that diet plays a far more important role in getting ab definition than exercise, there are quite a few points in there that have long been proven wrong.

Sorry, unlike gizbabe I'm too lazy to learn how to multi-quote, so here goes:

"Try bicycle crunches or gym ball crunches for abs overall and hanging leg lifts or inclined reverse crunches for lower ab definition"

Many advanced trainers worth their salt, and have not been too lazy to keep up with new research, will know that crunches, sit-ups, or anything that involves too much spinal flexion (i.e. bringing your torso closer to your legs) runs the risk of spinal injuries such as herniated discs. Crunches may also cause tension in the abs to be too great, pulling down on the upper body and cause bad posture. While the abs are connected to our skeleton in a way to flex our spines, their main functions (along with the rest of the core) are really to keep our torso tight and stable. Think of exercises like planks and ab-wheel rollouts. There is no spinal flexion involved in these exercises, but your abs burn like hell nonetheless. Not saying you shouldn't crunch, but just don't make it your primary core exercise

And that said, there's no such thing as spot reduction (at least, not in meaningful amounts), so you can't say hanging leg lifts will give you lower ab definition. Though I suppose most people know that already.

"For the ladies afraid of bulk: you can increase your squat weight etc.. As long as you are able to do 15 reps and above with the weight you will not become bulky. "

Actually, ladies, you will not become bulky. Period. Most ladies have so little testosterone (yes, even you nymphos) that you will gain minimal bulk even with lower reps of 6-8. So don't worry too much about gaining size as long as your diet is right.

Not trying to sound like I'm some expert, cuz like everyone else, I'm still learning and trying to get that perfect body. And really, there's no one-size-fits-all programme, because everyone's goal is different. Like I wanna hulk up to the size of a typical WWE wrestler, but most guys would just shun that because it'll just scare girls away lol

Here's a nice article to read if you want to know more about core and abs training. And for gizbabe to stare at some hot bods in the site
http://www.t-nation.com/free_online_...ore_training_1

As with all fitness websites and magazines, try to understand why you are encouraged to do certain exercises instead of just memorising what to do. Because a little bit of knowledge can be a dangerous thing

and a note to gizbabe: looks like you are getting quite shredded yea. Do try to keep track of your bodyfat percentage once in awhile, cuz unlike guys, girls require a higher bodyfat percentage for hormones to remain in balance. You don't wanna start missing your periods, or worse, turn into some psychotic bitch and scare your beloved Dwayne away

Cheerios. Happy working out everyone. back to lurking for me

[Rainyday]

Originally Posted by jaex

Many advanced trainers worth their salt, and have not been too lazy to keep up with new research, will know that crunches, sit-ups, or anything that involves too much spinal flexion (i.e. bringing your torso closer to your legs) runs the risk of spinal injuries such as herniated discs. Crunches may also cause tension in the abs to be too great, pulling down on the upper body and cause bad posture. While the abs are connected to our skeleton in a way to flex our spines, their main functions (along with the rest of the core) are really to keep our torso tight and stable. Think of exercises like planks and ab-wheel rollouts. There is no spinal flexion involved in these exercises, but your abs burn like hell nonetheless. Not saying you shouldn't crunch, but just don't make it your primary core exercise

And that said, there's no such thing as spot reduction (at least, not in meaningful amounts), so you can't say hanging leg lifts will give you lower ab definition. Though I suppose most people know that already.

I too must step back in at this point, but first let me say I don't mind being critiqued because there's always something new to learn.
But this is honestly the first time I have heard that crunch type exercises should take a backseat to exercises that don't involve spinal flexion.

My understanding is that the abs as part of the core keep the trunk stable but also exist to bring the pelvis closer to the chest. Exercises for both functions should therefore be included. Personally I find that planks leg lifts etc don't work for me and I need heavier reverse crunches to get it going, but this is likely because most of my routine already consists of free heavy barbell work which already activates the core for me.

Also I never said there is such a thing as spot reduction. I said hanging leg lifts are better for lower ab definition (ie whether or not covered by fat, as I think I was quite clear in saying). As you should know one refers to fat the other to muscle. I agree that the ab is one muscle it is impossible to exercise upper abs and lower abs separately. However if you do reverse crunches and hanging leg lifts properly the emphasis would be in the lower abs the same way regular crunches tend to ie a burn in the upper abs first. There is a very good article on this on T nation since you are familiar with that website.


To an earlier poster who asked about personal experience- No I am not a personal trainer, I started learning about weight training when I was 18 and that was a good number of years ago. I read up extensively on the techniques used by the professionals and apply as appropriate for my needs.

[gizbabe]

Okay folks, thanks for being patient with slowpoke giz..... I just got back from the gym....

here's my latest pics as promised....



Sorry for the bruise on my thigh.... hehe...i get bruises easily...

[gizbabe]

Originally Posted by gizbabe

Anyway, this is "before" pics for comparison.... taken maybe like 2 months ago?

Originally Posted by jaex

Have been lurking for far too long on this forum and in this thread, but I guess it's posts like this that makes me wanna step in. While you are right that diet plays a far more important role in getting ab definition than exercise, there are quite a few points in there that have long been proven wrong.

Sorry, unlike gizbabe I'm too lazy to learn how to multi-quote, so here goes:

"Try bicycle crunches or gym ball crunches for abs overall and hanging leg lifts or inclined reverse crunches for lower ab definition"

Many advanced trainers worth their salt, and have not been too lazy to keep up with new research, will know that crunches, sit-ups, or anything that involves too much spinal flexion (i.e. bringing your torso closer to your legs) runs the risk of spinal injuries such as herniated discs. Crunches may also cause tension in the abs to be too great, pulling down on the upper body and cause bad posture. While the abs are connected to our skeleton in a way to flex our spines, their main functions (along with the rest of the core) are really to keep our torso tight and stable. Think of exercises like planks and ab-wheel rollouts. There is no spinal flexion involved in these exercises, but your abs burn like hell nonetheless. Not saying you shouldn't crunch, but just don't make it your primary core exercise

And that said, there's no such thing as spot reduction (at least, not in meaningful amounts), so you can't say hanging leg lifts will give you lower ab definition. Though I suppose most people know that already.

"For the ladies afraid of bulk: you can increase your squat weight etc.. As long as you are able to do 15 reps and above with the weight you will not become bulky. "

Actually, ladies, you will not become bulky. Period. Most ladies have so little testosterone (yes, even you nymphos) that you will gain minimal bulk even with lower reps of 6-8. So don't worry too much about gaining size as long as your diet is right.

Not trying to sound like I'm some expert, cuz like everyone else, I'm still learning and trying to get that perfect body. And really, there's no one-size-fits-all programme, because everyone's goal is different. Like I wanna hulk up to the size of a typical WWE wrestler, but most guys would just shun that because it'll just scare girls away lol

Here's a nice article to read if you want to know more about core and abs training. And for gizbabe to stare at some hot bods in the site
http://www.t-nation.com/free_online_...ore_training_1

As with all fitness websites and magazines, try to understand why you are encouraged to do certain exercises instead of just memorising what to do. Because a little bit of knowledge can be a dangerous thing

and a note to gizbabe: looks like you are getting quite shredded yea. Do try to keep track of your bodyfat percentage once in awhile, cuz unlike guys, girls require a higher bodyfat percentage for hormones to remain in balance. You don't wanna start missing your periods, or worse, turn into some psychotic bitch and scare your beloved Dwayne away

Cheerios. Happy working out everyone. back to lurking for me

Hi there,

Welcome! Isn't nice to be out? Come out more and share your views.... I really enjoyed reading them...

I haven't measure my bodyfats... What percentage is good?

I only get psychotic when I don't gym.... LOL....

[Jt1990tj]

Are you aiming for a muscular look? I hit the gym to gain strength, not so much of gaining defined muscles or bulk.

If I can knockout a guy with a single punch, that's when I'll stop gyming.

[gizbabe]

Originally Posted by Jt1990tj

Are you aiming for a muscular look? I hit the gym to gain strength, not so much of gaining defined muscles or bulk.

If I can knockout a guy with a single punch, that's when I'll stop gyming.

Are you saying that I'm too muscular now?

How do you test out if you could knock out a guy with a single punch? LOL...

[Cuntworth]

Nice... Must be months and years to have that kind of body...

[HoneyBear]

That shows how disciplined you are! Great effort. I have recently started my gym n set target as 6 months.

[Dreamboat]

Wow nice bod.. I've always wanted to start working out and do some running as well but... Excuses always prevail! Hahah think the photos should be my motivation to start doing something!

[Jt1990tj]

Originally Posted by gizbabe

Are you saying that I'm too muscular now?

How do you test out if you could knock out a guy with a single punch? LOL...

Toned, not bulk. Eh when I get into a fight?

[gizbabe]

Originally Posted by Cuntworth

Nice... Must be months and years to have that kind of body...

Not that long, seriously.... The last pics from "before" was taken at most 3 months ago... And I don't really diet... I eat whatever I want and on gym days I substitute protein shakes for dinner...3 to 4 times a week, an hour each time, weight training... That's all...

Ohh and I do have a new addiction.... Bubble tea!!!!! With lotsa pearls and coconut jelly, sugar level 100%.... Yum yum!!!!

Originally Posted by HoneyBear

That shows how disciplined you are! Great effort. I have recently started my gym n set target as 6 months.

All the best and do keep us posted on your progress....

Originally Posted by Dreamboat

Wow nice bod.. I've always wanted to start working out and do some running as well but... Excuses always prevail! Hahah think the photos should be my motivation to start doing something!

Are you a lady? Wanna gym together?

Originally Posted by Jt1990tj

Toned, not bulk. Eh when I get into a fight?

Okay... Happy fighting! Lol..

[HoneyBear]

Hi GIzbabe, you train with a personal trainer. Yup, thou I am a man, motivated seeing you and progressing well. Sure will update.

[ColourBlindx2]

Originally Posted by gizbabe

Not that long, seriously.... The last pics from "before" was taken at most 3 months ago... And I don't really diet... I eat whatever I want and on gym days I substitute protein shakes for dinner...3 to 4 times a week, an hour each time, weight training... That's all...

Are you a lady? Wanna gym together?

Your weight training........is crazy. The bar itself was bent. And you are dumping me as gym buddy!?


Colourblind f

[MouseyUndead]

Originally Posted by Jt1990tj

Are you aiming for a muscular look? I hit the gym to gain strength, not so much of gaining defined muscles or bulk.

If I can knockout a guy with a single punch, that's when I'll stop gyming.

eh bro... any guy can knock out another guy with a punch (yes even skinny guys)...

just aim for the jawline...

[gizbabe]

Originally Posted by HoneyBear

Hi GIzbabe, you train with a personal trainer. Yup, thou I am a man, motivated seeing you and progressing well. Sure will update.

I don't have a personal trainer.... I go for group pump classes (uses weights) and train on my own....

Glad I inspired you.... Look forward to your update....

Originally Posted by ColourBlindx2

Your weight training........is crazy. The bar itself was bent. And you are dumping me as gym buddy!?


Colourblind f

Hahahaha.... You should see those girls in front of me... Those really bend the iron with their 40kg weights.... Scary... And they are not even muscular and they have flabby bodies..

And babe, how can I ever dump you? You're my first love..... Muacks....