(abs) i have -as i like to call it- a "4 pack", how can i get the bott!
Question: I commend your effort. A good combo of excercise (sounds like you've already got a good start here), proper nutrition, and effective supplements should help you burn the fat and get the abs you want.
Different people hold fat in different places and that last little bit of fat is usually the hardest to lose. There isn't any definitive way to 'spot' reduce body fat but here are some things I have found useful:
- excercise: resistance training mixed with cardio. Wake up early and do your cardio in the morning (will help your metabolism esp. on an empty stomach). Do your lifting/resistance training in the evenings). The more muscle you build the more fat it will burn. You can do abs every day. Use the ab balls as much as possible (they work your core in every exercise). Short on time...just mix it up from day to day.
- Improve your nutrition to only eat low fat protein (chicken, etc.) and veggies (i.e. broccoli). Mix a little fruit in there for soem sweetness.
- Start taking a thermogenic fat burner (will burn fat faster when your body temp rises - i.e. working out), ripped fuel, or hydroxycut hardcore before your workouts.
have fun...and don't worry too much
Also you can mix up your workout - don't just do aerobic classes all the time
- do sprints (outside if you can). Instead of just jogging - spring for ~100m, then jog back. These are called 'repeats' start off with 8 sets of repeats and work your way up (distance and/or number). Do 1-2 time/wk to mix up your cardio.
- play high speed sports (soccer, basketball, speed skating, even dancing - as long as its fast moving and non-stop).
- Oblique exercises (twisting). Do a lot of these using the ab ball: sit on the ball hold a 10 lb weight and walk your feet forward. 'Lay down' and with the weigh above you twist to one side-up-pause-twist to the other side. Ensure you're using your obliques to do the work.
- Lower abs. Do leg lifts (hold weights in your feet, or lay on ball and do them). Leg raises (where you hang in the air and rotate your knees to your chest). Get with a trainer at a gym to show you some new funky ab exercises
Answers: I commend your effort. A good combo of excercise (sounds like you've already got a good start here), proper nutrition, and effective supplements should help you burn the fat and get the abs you want.
Different people hold fat in different places and that last little bit of fat is usually the hardest to lose. There isn't any definitive way to 'spot' reduce body fat but here are some things I have found useful:
- excercise: resistance training mixed with cardio. Wake up early and do your cardio in the morning (will help your metabolism esp. on an empty stomach). Do your lifting/resistance training in the evenings). The more muscle you build the more fat it will burn. You can do abs every day. Use the ab balls as much as possible (they work your core in every exercise). Short on time...just mix it up from day to day.
- Improve your nutrition to only eat low fat protein (chicken, etc.) and veggies (i.e. broccoli). Mix a little fruit in there for soem sweetness.
- Start taking a thermogenic fat burner (will burn fat faster when your body temp rises - i.e. working out), ripped fuel, or hydroxycut hardcore before your workouts.
have fun...and don't worry too much
Also you can mix up your workout - don't just do aerobic classes all the time
- do sprints (outside if you can). Instead of just jogging - spring for ~100m, then jog back. These are called 'repeats' start off with 8 sets of repeats and work your way up (distance and/or number). Do 1-2 time/wk to mix up your cardio.
- play high speed sports (soccer, basketball, speed skating, even dancing - as long as its fast moving and non-stop).
- Oblique exercises (twisting). Do a lot of these using the ab ball: sit on the ball hold a 10 lb weight and walk your feet forward. 'Lay down' and with the weigh above you twist to one side-up-pause-twist to the other side. Ensure you're using your obliques to do the work.
- Lower abs. Do leg lifts (hold weights in your feet, or lay on ball and do them). Leg raises (where you hang in the air and rotate your knees to your chest). Get with a trainer at a gym to show you some new funky ab exercises
work out
crunches, sit ups, bicycles, leg lifts, and planks. plus a healthy diet and a lot of cardio.
Do what you have been doing to get the 4 pack and eventually you will get a 6 pack.
Lose more bodyfat%
Turn your cardio up a notch.
The best exercise is to lie on your back, then slowly lift your legs up. This targets your lower abs.
lift your legs in the air and thrust them "in" while you do crunches, like your whole body is crunching towards the center. This should hit the lower ab area.
Leg lifts or lie down on your back and lift your legs to a 90 degree position.