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Thread: Losing Abdominal Fat

  1. #1

    Default Losing Abdominal Fat

    Losing Abdominal Fat
    by Glenda Bozett
    http://www.fitbyglenda.com

    The best way to burn fat off your abs is not to do more
    ab work, but to do more cardiovascular work, bike, stair
    master, treadmill, elliptical machine or rower. They are
    all great fat burners, work at about 70-85 of your age
    predicted maximal heart rate (220-your age) and maintain it
    for 30-45 minutes 5 to 6 days a week for optimal results.

    Train your abs about twice a week, just as you would any
    other body part. One you are satisfied with your level of
    body fat and your abdominal definition you can cut back to
    3-4 days per week for 20-30 minutes for maintenance.

    Seeing your abs or any other muscle group for that matters
    is strictly the results of having low body fat levels. You
    get low body fat from proper diet and cardio, not from
    doing hundreds of ab exercises every day.

    Nutrition is half the battle when it comes to fat loss.
    Eat 6 times a day and eat a meal every 2 1/2 to 3 hours-
    never, ever, ever miss a meal.

    Fat Burning Nutrition Guidelines

    1- Eat 15-20% below your calorie maintenance level.

    2- Spread your calories into 5-6 small meal instead of 2-
    3 big ones.

    3- Eat a source of complete high quality protein with each
    meal.

    4- Choose natural, complex carbs such as:~vegetables,
    oatmeal, yams, potatoes, brown rice, and whole grains.

    5- Start with at least 50% of your calories from complex
    carbs and reduce carbs slightly late in the day

    6- Drink a gallon of water a
    day.

    Nutrition 50% Cardio 40% Ab exercises 10%
    Abs Exercises:

    1-Basic Abdominal Crunch ( hands gently~supporting head,
    feet flat on floor ) 4 sets of 15 repetitions.

    2-Supine crunch twist ( Internal and external oblique ) 4
    sets of 15 repetitions.

    3-Reverse Crunch: Lie supine on the floor with your legs
    bent at right angles at the knees and hips. Position your
    arms straight down at your sides, flat on the floor. From
    this placement, curl your lower spine upward so that your
    hips lose contact with the floor. Your knees should move
    toward the ceiling, but the angle of your thighs at the
    hips should not change. Hold the top position momentarily
    before lowering your hips slowly back to the floor; repeat.
    Do not rest at the bottom between reps. Perform 2-4 sets of
    10-20 repetitions.

    MEDICINE BALL SIT-UPS

    Lie supine on a flat sit-up board with your knees bent and
    feet secured beneath the roller pads. Hold a medicine ball
    in both hands, positioned such that your arms are stright
    back in line with your body. Now, perform a sit-up, while
    at the same time swinging the ball over your head out over
    your knees. Lower back down under control and repeat.
    Complete 2-3 sets of 15-20 repetitions

    Abdominal Exercise Machines

    1- Standing Roman Chair ( leg lift ) 4 sets of 15 to 25
    repetitions.

    2- Abdominal Machine Exercise ( trunk curl ) 4 sets of 15
    to 25 repetitions.)

    More Exercises .....

    Shoulders: Alternating Front Raises: Stand erect, holding a
    dumbbell in each hand at arms' length hanging down in front
    of you. Your palms should be facing rearward. Keeping your
    arms straight, raise the left dumbbell up in front of you
    until your arm is parallel to the ground. Hold the top
    position momentarily, then lower the weight slowly back to
    the full hang as you raise the right weight. At no time
    should either side be stationary. Do not heave the weights
    up with your lower back. Continue to alternate in this
    fashion, with each left/right pairing counting as one rep.
    Complete three sets of 10-15 repetitions.

    Leaning Barbell: ( Front Raises) Position an adjustable
    incline bench at an 80-degree angle. Lean back against the
    bench, holding a barbell at arms' length hanging down in
    front of you. Your hands should be positiones at shoulder
    width with your palms facing rearward. With your arms
    straight, raise the barbell up in front of you until it is
    level with the top of your head. Hold this position
    momentarily, then lower the bar slowly to the full hang;
    repeat. Perform 4 sets of 12- 15 repetitions

  2. #2

    Default RE: Losing Abdominal Fat

    However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.
    ----------------------
    Sally
    Social Marketing

  3. #3
    Join Date
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    Cookieville, Cookieland, Canada
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    Default

    interesting advice
    Me no take the Cookies, me Eat them. NOM NOM NOM NOM NOM, CookieMonster (CM) :]

  4. #4
    Join Date
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    Default

    220 - my age would be 198 thats imposible the highest i got was 178 or 176 even.. ??thats running at like 80 percent on the treadmill

  5. #5

    Default

    Your anarobic threshold is usually 180-age that is a point that should be tough but sustainable. once you get higher than your AT that is a level 4 workout out of five. You should only be able to handle 5 min max at level 4 and then at level 5 you should only be able to touch and go. Me for instance my AT is alot higher than normal I am about 180. Normally I would be at 160 but everyone AT is different you just have to make adjustments untill you find your spot. Buy a heart rate monitor for accurat readings

  6. #6
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    so if im 22 then i should be around 158 or above while im doing my cardio to lose weight ? anything above 158 is more fat loss off ?

  7. #7
    Join Date
    Nov 2008
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    Default

    Quote Originally Posted by gorgeousjay View Post
    so if im 22 then i should be around 158 or above while im doing my cardio to lose weight ? anything above 158 is more fat loss off ?
    Ive just calculated my AT.
    Id have to do cardio at 160 max, anything higher then that Ill be using carbohydrates as the main energy source rather then fat.
    So no, it wont be more fat loss as youll only be using carbohydrates as your main energy source to your muscles. Keep it between 155-158 and youll use your bodyfat as the main energy source.
    Age: 21
    Height: 1.65m
    Weight: 70kg
    Body Fat: 4 %

  8. #8
    Join Date
    Sep 2008
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    I would just like to add that I raced bicycles for at least 12 years. During my time racing and even now, my abdominal area was never ripped or very close for that matter. My legs on the other hand have and still are very lean! I know everyone is different but 90% of the guys I ride bikes with all have nice legs but normal looking abdominal areas. I mean, no one is truely sporting the beer gut but no one is rocking a solid 6 pack either. I think that while all the above mentioned movements will help you to get into the correct fat burning zone, I do think that some exercises are better than others as they require you to actually use your core more. Walking at a brisk speed on a tread mill is no different than sitting on the spin bike if you are hanging on to the rail. you should be trying to swing your arms in stride. Personally, I like using a rower or ellyptical when trying to burn fat away. Granted they will all get you into the zone but I think using more muscle groups while doing it simply helps to expedite the process. I also struggle with just sitting in one place on one of these spin bikes having riden outside for most of my life. I typically find that I end up doing about 10-15 minutes on 3 different machines during my cardio as it breaks up the monotany of it all.

  9. #9

    Default

    Quote Originally Posted by Hard2Gain View Post
    I would just like to add that I raced bicycles for at least 12 years. During my time racing and even now, my abdominal area was never ripped or very close for that matter. My legs on the other hand have and still are very lean! I know everyone is different but 90% of the guys I ride bikes with all have nice legs but normal looking abdominal areas. I mean, no one is truely sporting the beer gut but no one is rocking a solid 6 pack either. I think that while all the above mentioned movements will help you to get into the correct fat burning zone, I do think that some exercises are better than others as they require you to actually use your core more. Walking at a brisk speed on a tread mill is no different than sitting on the spin bike if you are hanging on to the rail. you should be trying to swing your arms in stride. Personally, I like using a rower or ellyptical when trying to burn fat away. Granted they will all get you into the zone but I think using more muscle groups while doing it simply helps to expedite the process. I also struggle with just sitting in one place on one of these spin bikes having riden outside for most of my life. I typically find that I end up doing about 10-15 minutes on 3 different machines during my cardio as it breaks up the monotany of it all.
    thats because you are eating like a horse. Not trying to lose weight I suppose.
    yo

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