Most important exhale, and flex your abs on each crunch.
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I don't understand. I thought sprinting was merely cardio, a way to get fat away so you can see the abs.
Is sprinting good for the ab muscles themselves somehow?
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Some of the tougher songs in some versions of the game (i.e. In the Groove and StepMania) may require you to push three or all four buttons at once multiple times during a song, and those such moves can work the abdominal area a slight bit. But as I said, this'd definitely not be the right route to take if you're simply going for a six-pack. =P
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lol I tought you had trouble getting beer. XD
ps. I had a six-pack back in my day, but I was a swimmer (full week training/swimming 7pm-9pm). Gotta work hard for it.
ps. I had a six-pack back in my day, but I was a swimmer (full week training/swimming 7pm-9pm). Gotta work hard for it.
This was me a couple of years ago:
(larger: http://i3.photobucket.com/albums/y55/Antor/Home/100_0713.jpg)
I'd argue that I'm in a much better shape now. All you really need to do is do various different types of sit-ups. Many gyms have machines in them that work your abdominal region. Make sure you're working the sides of your abs, too. My diet was pretty much whatever the hell I wanted, but my metabolism is stupidly high. Usually my meals consisted of meat and a potato. I'd suggest eating a banana or something after working out and drinking some whey protein before working out.
EDIT: Oh, and running on the treadmill for about an hour before working out your abs helps a lot too.
MOAR EDIT: After thinking about it, and this isn't really of any offense to you in particular (but as a student at a Game Design school I know this to be very true about us as a larger group... >_>) but my entire post is assuming you're not overweight. You kind of need to be slim/fit already to even think about getting abs.
(larger: http://i3.photobucket.com/albums/y55/Antor/Home/100_0713.jpg)
I'd argue that I'm in a much better shape now. All you really need to do is do various different types of sit-ups. Many gyms have machines in them that work your abdominal region. Make sure you're working the sides of your abs, too. My diet was pretty much whatever the hell I wanted, but my metabolism is stupidly high. Usually my meals consisted of meat and a potato. I'd suggest eating a banana or something after working out and drinking some whey protein before working out.
EDIT: Oh, and running on the treadmill for about an hour before working out your abs helps a lot too.
MOAR EDIT: After thinking about it, and this isn't really of any offense to you in particular (but as a student at a Game Design school I know this to be very true about us as a larger group... >_>) but my entire post is assuming you're not overweight. You kind of need to be slim/fit already to even think about getting abs.
Last edited:
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Go the the closest store that sells beer. Grab your poison of choice from the cooler. Present your I.D. to the attendant. Hopefully you'll have achieved the greatness that is a six-pack. If not, wait a few more years or something.
Repeat this process for the ultimate stomach. The "six-pack" is out of date.
Repeat this process for the ultimate stomach. The "six-pack" is out of date.
Every person's body is different. Try running for lower abs and crunches for upper abs. For that neck thing.. Um.. Support your head with your hands but don't pull your head foward. I didn't have to diet because I have such a high metabolism but you need the proper amount of protien and amino acids so that you gain little muscle and lose the excess fat.
Mostly it just takes dedication doing the same routine over and over day in and day out.
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Sorry for the mini-necro, but it's been 2 weeks, I've read the book, and a few things need clarification.
1. How much should I be eating? The author says not to count calories, yet don't "go down the road of monstrous proportions". Will I lose muscle if I eat fewer calories?
2. Is it ok to eat before bed? Does it matter what?
3. Can i eat dark chocolate? It's not a powerfood, obviously, but the author lists it as a safe alternative to other more dangerous foods...does that mean it's allowed? Other things like this include california rolls, diet soda, etc.
1. How much should I be eating? The author says not to count calories, yet don't "go down the road of monstrous proportions". Will I lose muscle if I eat fewer calories?
2. Is it ok to eat before bed? Does it matter what?
3. Can i eat dark chocolate? It's not a powerfood, obviously, but the author lists it as a safe alternative to other more dangerous foods...does that mean it's allowed? Other things like this include california rolls, diet soda, etc.
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Got mine with cardio, protein and less sugar. People think bread is bad? Big mistake. Whole grain is good for you. You can't cut out a food group and remain healthy. Moderation. Too much bread just makes you puffy. Cut down on it.
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1. Snack. Don't eat till your full and eat slowly.
2. No.
3. Chocolate is good for you in moderation. It is an antioxidant.
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I was looking for a more quantitative answer, if there is one.
And for #3 I was wondering more in general, these things that aren't on the list, if they are allowed.
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Well, are you looking for a snack or something as a treat?
This was me a couple of years ago:
(larger: http://i3.photobucket.com/albums/y55/Antor/Home/100_0713.jpg)
I'd argue that I'm in a much better shape now. All you really need to do is do various different types of sit-ups. Many gyms have machines in them that work your abdominal region. Make sure you're working the sides of your abs, too. My diet was pretty much whatever the hell I wanted, but my metabolism is stupidly high. Usually my meals consisted of meat and a potato. I'd suggest eating a banana or something after working out and drinking some whey protein before working out.
EDIT: Oh, and running on the treadmill for about an hour before working out your abs helps a lot too.
MOAR EDIT: After thinking about it, and this isn't really of any offense to you in particular (but as a student at a Game Design school I know this to be very true about us as a larger group... >_>) but my entire post is assuming you're not overweight. You kind of need to be slim/fit already to even think about getting abs.
/hyperventilate
Plz show more. ; ;
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I see long hair. Cut that off... Hippy.
Cardio workouts are extremely important if you want good ab health. Make sure running is in your regiment. I say this, because running is a universal motion. Do not confuse this with a light jog, when I say run, I mean run. You don't have to sprint for say, but make sure you're running at least twice a week, 1-5 miles depending on what your body can do. The key here is pacing your body to eventually build up to high repetition and greater output.
As far as abs go, well, from what I've seen, there's been a couple very well informed posts, so I'll only touch up on what the others have stated thus far.
Situps - To effectively get what you want out of situps, you need to have your feet flat on the ground. Your arms do not go behind your head, but rather, crossed on your chest. You don't need to go all the way up to your knees, but limit how much your back touches the ground. Start off with four sets of thirty, then bumpb yourself up weekly based on how much you feel you can do.
Crunches - Again, hands crossed on the chest. Stare at the celing, do not let your head follow your body. Look away from your knees, basically. Cross your legs in the air and hold them steady, a rocking motion is not going to help you. Shoulders need to come completely off the ground. I will note however, explosive sets only help so much. I find it far more beneficial on a burn day to make slow, precise movements, holding the crunch in the air a good 20-30 seconds before coming down. Try starting off with sets of 60 (3 or 4, depending on you), and work your way up. Eventually you'll be up to around 500 per day, if you're adamant about it.
Diet - Others have also strongly touched base on this, but I wil re-iterate this. You're not going to do anything for yourself if you consume more calories than you're burning off. Watch what you eat. You don't necessarily have to limit yourself to food that sucks or food you hate eating, but find a happy balance. Contrary to what another person said, I find rice and bread to be essential, namely because I love rice and bread, and it's a good, light meal or snack.
LIMIT YOUR MEALS I can't stress this enough. Eating three HUGE meals per day because you think you've worked it off WILL NOT HELP YOU. Eat more manageably, eat a semi-large breakfast, it's important for a reason. The rest of the meals per day should be limited. I greatly prefer eating 4-6 smaller meals per day, and when I say smaller, I mean... like fruit as a snack, periodically. DINNER SHOULD BE YOUR LIGHTEST MEAL. Why? Because once you go to sleep, your body goes into 'fasting'. While you sleep, your muscles repair themselves, and the energy throughout the day leftover is used. The reason you feel so hungry in the morning is because you've just gone 10-12 hours without food, which is the reason Breakfast is called just that, breakfast. Eat a -small- dinner. Sleeping after a big meal trains your body to store a large amount of it as fat energy, to keep on reserve for later. Don't fall into that trap. Also limit any "late night" snacks.
In short, getting a tone, fit body is up to you. You can be unsatisfied with it while not giving the proper amount of effort, or you can have a wonderfully toned, strong body if you give the proper commitment to it. It's really up to you, but given your question in the first place, I'm betting you're making that effort to step it up.
Limit your alcohol consumption as well.
Mistra
As far as abs go, well, from what I've seen, there's been a couple very well informed posts, so I'll only touch up on what the others have stated thus far.
Situps - To effectively get what you want out of situps, you need to have your feet flat on the ground. Your arms do not go behind your head, but rather, crossed on your chest. You don't need to go all the way up to your knees, but limit how much your back touches the ground. Start off with four sets of thirty, then bumpb yourself up weekly based on how much you feel you can do.
Crunches - Again, hands crossed on the chest. Stare at the celing, do not let your head follow your body. Look away from your knees, basically. Cross your legs in the air and hold them steady, a rocking motion is not going to help you. Shoulders need to come completely off the ground. I will note however, explosive sets only help so much. I find it far more beneficial on a burn day to make slow, precise movements, holding the crunch in the air a good 20-30 seconds before coming down. Try starting off with sets of 60 (3 or 4, depending on you), and work your way up. Eventually you'll be up to around 500 per day, if you're adamant about it.
Diet - Others have also strongly touched base on this, but I wil re-iterate this. You're not going to do anything for yourself if you consume more calories than you're burning off. Watch what you eat. You don't necessarily have to limit yourself to food that sucks or food you hate eating, but find a happy balance. Contrary to what another person said, I find rice and bread to be essential, namely because I love rice and bread, and it's a good, light meal or snack.
LIMIT YOUR MEALS I can't stress this enough. Eating three HUGE meals per day because you think you've worked it off WILL NOT HELP YOU. Eat more manageably, eat a semi-large breakfast, it's important for a reason. The rest of the meals per day should be limited. I greatly prefer eating 4-6 smaller meals per day, and when I say smaller, I mean... like fruit as a snack, periodically. DINNER SHOULD BE YOUR LIGHTEST MEAL. Why? Because once you go to sleep, your body goes into 'fasting'. While you sleep, your muscles repair themselves, and the energy throughout the day leftover is used. The reason you feel so hungry in the morning is because you've just gone 10-12 hours without food, which is the reason Breakfast is called just that, breakfast. Eat a -small- dinner. Sleeping after a big meal trains your body to store a large amount of it as fat energy, to keep on reserve for later. Don't fall into that trap. Also limit any "late night" snacks.
In short, getting a tone, fit body is up to you. You can be unsatisfied with it while not giving the proper amount of effort, or you can have a wonderfully toned, strong body if you give the proper commitment to it. It's really up to you, but given your question in the first place, I'm betting you're making that effort to step it up.
Limit your alcohol consumption as well.
Mistra
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mistra has most of it down, a few things that will give good results to abs and more body are squats as well.
if you can't run well, swimming is an amazing workout
if you can't run well, swimming is an amazing workout
Aye, forgot to mention that, thanks Chaos (rate up). Swimming is a wonderful workout, and far less stressful on the joints, however, to actually make it a workout, you again, need to actually work. Fast paced breast stroke is amazing for your upper chest, as well as traditional freestyle. Swimming long distances can be hard, so don't expect yourself to be able to do more than a one mile swim to start, if that even. I know personally, my best swim was 2.5 miles, years ago. I'm a runner at heart however, at least until my knees die.
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1. Since you're looking for more of a quantity, about 8oz of any meat (best to have as much chicken as you want, red meat no more than 2x per week and not in consecutive days - slows down the metabolism because it takes longer to digest). 8oz is actually a nice hunk of meat and you'll be full. Most normal cuts of chicken breast sold in packages (fresh frozen) are already 8-9oz. Always trim your chicken; wash, cut off all excess fat and then cook.
2. Eating before bed, like eating a full meal and then zonking off to sleep, is how Sumo Wrestlers gain their weight. So yeah, 'nuff sed.
3. Dark Chocolate has been said to be a good oxidizer for the blood. Feel free to eat some, but limit yourself to the size of a small bar a day if you have that much of a chocolate/sweets craving. Better way to get rid of the sweets craving is to have at least 3 cups of fruit a day. (Cups of watermelon, honeydew, cantaloupe, etc. or a small orange with 2 cups, small apple with 2 cups, etc.) You can spread that out through the day, but try not to eat that passed 6 p.m. as the body naturally starts to slow down about then and will not process the sugar as rapidly as it would have before that time.
Like everyone else here, the best way for your crunches/sit ups and your neck problem is this: DO NOT GRAB YOUR HEAD. You can actually hurt yourself pretty bad. You should just touch the backs of your ears, as stated in a previous post, and make SURE you are lifting your body with your abdominals. If you have a body-ball, you can do this easily.
Thats my two cents. Good luck, and make sure to show us the finished product
