Getting Ripped Abs and other answers

[descarado]

from askmen.com. what do you guys think? i'm almost there, the one thing that is really bugging me is just a bit of stomach fat that covers it up (what gives? 5"11 and 138 and -still- stomach fat? give me a break!)
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Bodybuilding Q&A: Six-Packs & More

By Jim Carpentier - Web Site: AskMen.com's Virtual Trainer

Certified Strength & Conditioning Specialist - Every 2nd Thursday
bodybuilding and working out

In high school and college weight rooms, neighborhood health clubs and gyms, coaches and personal trainers are asked the same questions over and over: "What's the best way to gain muscle mass?" and "How do I get six-pack abs?" and "Should I run before or after lifting?"

Read on to find out the answers to these and other questions commonly asked by aspiring bodybuilders, student athletes and general fitness enthusiasts.

What's the best approach to develop six-pack abs?
A tapered back, slim waist and tight abdominal muscles truly define bodybuilders, gymnasts, swimmers, and sprinters. So how does one get that sought-after six-pack? Six-pack seekers should concentrate on three points: a) nutrition; b) low-intensity aerobic exercise (long brisk walks); and c) high-intensity anaerobic activities such as weight training and sprinting. A, B and C will help reduce overall body fat, including abdominal fat.

a) Nutrition guidelines:
Consume five or six small meals daily and drink a gallon of water a day. Low-fat or skim milk should be your other beverage of choice. Keep portion sizes small. Each meal should contain protein, a complex carbohydrate (fruit, veggie or whole grain), and some fat (generally, the protein source contains some fat). The small meals spaced apart every two or three hours will keep your metabolism and blood sugar steady, and won't stretch your waistline.

b) Low-intensity aerobic exercise guidelines:
Take either one 30-minute or two 15-minute brisk walks daily.

c) Weight-training guidelines:
Do full-body weight training exercises two or three days a week on non-consecutive days. Choose multi-joint exercises (bent-over rows or pullups, standing shoulder presses or upright rows, squats or lunges, and parallel dips or pushups). These mostly upright movements will also indirectly work your abdomen compared to seated or lying exercises, and multi-joint exercises work more muscle groups, build more lean muscle and burn more calories than single-joint exercises like bicep curls.

Do 2 sets of 6 to 8 reps per exercise with moderate to heavy weight, and take only short rest periods (30 to 60 seconds between sets). End with two abdominal exercises with added resistance that target each abdominal muscle group, such as an upright knee raise (holding a 10-pound dumbbell between your feet) for the lower abs, and a regular sit-up with a twisting motion (holding a 25-pound plate) for both upper abs and obliques.

For sit-ups, keep legs straight and lift your upper body up with the plate against your chest, twist to both sides, then slowly lower yourself down again. Do 2 sets of 8 reps per exercise. Finish with an all-out 40-yard sprint.

What are good pre-workout and post-workout meals?

First, both pre-workout and post-workout meals need to include water to prevent dehydration and help in muscle and tissue repair. Also, drink water before, during and after weight-training and aerobic workouts.

As for a pre-weight training workout meal, it should be small and easily digestible, within an hour or two before you lift. Weight training relies on carbohydrate storage for energy, so include some complex carbohydrates, such as fruit and whole grain bread, and also some protein, like low-fat cheese or peanut butter, in your pre-workout meal.

Sports nutritionists such as Liz Applegate, author of Encyclopedia of Sports & Fitness Nutrition (Prima Publishing, 2004) suggests these pre-workout snacks: A package of instant oatmeal made with a ½ cup of skim milk or vanilla-flavored soy milk. Or try a glass of a sports drink and 1 cup of whole grain breakfast cereal mixed with 1 tablespoon of raisins.

As for post-workout meals, Applegate says, "Do your post-exercise eating within 30 to 60 minutes. The post-workout snack is ideally a combination of a carb and a protein." Her post-workout meal examples include two mozzarella sticks, a toasted whole grain English muffin and an orange. Or a ½ cup of frozen blueberries mixed into 1 cup of low-fat, lemon-flavored yogurt eaten with a 1-ounce serving of wheat crackers.

Besides the bench press, what other exercises increase chest size?
While the bench press is probably the gym favorite for powerful pecs, the pushup done from all different angles (performed on an incline or a decline position, one-legged, with both hands on a medicine ball, or with one hand on the ball and the other on the floor, for example) is also a great chest builder.

Weighted parallel dips (performed with the added resistance of plates around the waist) also develop big pecs. Another alternative for chest expansion is performing sets of heavy leg exercises, particularly barbell squats, which were a staple for old-time bodybuilders, according to Randall J. Strossen, Ph.D., who wrote a book back in 1989 called Super Squats (IronMind Enterprises). "To be blunt, heavy leg work is the fastest route to big arms, shoulders and chests."

Dr. Strossen mentioned that old-time bodybuilders would do a 20-rep set of heavy, deep-breathing barbell squats, followed immediately by a set of stiff-arm pullovers with a barbell or dumbbell to expand their rib cage and increase chest size.

What's the best way to gain muscle mass?
The surest way is to follow a three-part formula:

1. Optimal nutrition
2. Heavy weight training
3. Adequate sleep

Adding muscle is contingent upon optimal nutrition -- getting plenty of nourishing calories each day to fuel the muscles before workouts and aid their recovery after workouts. Adhering to balanced nutrition is key for muscle growth. You must have plenty of complex carbohydrates (fruits, vegetables, whole grains, pasta, rice, beans, and potatoes) to energize you for the workout, plenty of protein (from meats, fish, dairy products, nuts, and seeds) to aid in muscle repair, and beneficial fats (from olive oil, fish, nuts, and seeds) to enhance recovery between workouts.

Heavy weight training means training twice a week with two days between workouts to help recovery. Do full-body high-intensity workouts comprising compound or multi-joint exercises such as deadlifts, squats, bench presses, pulldowns, bent-over rows, and shoulder presses. Do 3 to 5 sets of 6 to 8 reps with heavy weight for each exercise using good technique.

Performing multiple sets of heavy multi-joint exercises releases muscle-building testosterone. Adequate sleep means getting at least 7 hours of restful sleep each night to promote recovery and help muscle growth. During periods of deep sleep, growth hormone is released, which increases lean muscle mass and reduces body fat.

Should I run before or after lifting weights?
First, if you want to gain muscle mass, high-intensity aerobic activity such as running may cut into muscle gains by impeding your recovery between weight-training workouts. According to The 2005 Men's Health Total Fitness Guide (Rodale Inc., 2005): "Running doesn't build muscle mass. If it did, marathoners would have legs like defensive linemen, and workers in Boston would have to repave streets each year following the signature race."

However, if your goal is to maintain muscle and be aerobically fit, lift weights first, then run. The reason: Running uses up more energy than weight training and therefore might compromise your strength capacity for lifting if you run before you hit the barbells.

So, during your next workout, here's the guideline: Warm up with a light jog in place for a few minutes to get the blood flowing, and the muscles and joints conditioned for lifting. Then, after weight training, go for a run.

If you can do only one exercise, what should it be?
The best exercise that engages both lower and upper body muscles simultaneously is a combination exercise. Do 5 sets of this exercise and you'll have a brief but intense and productive workout.

Go into a pushup position holding two dumbbells (15 or 20 pounds each). Do a pushup, then quickly thrust your legs forward toward your hands. Stand up, bend over and pull the dumbbells toward your waist. Then, press the dumbbells overhead. That's 1 rep; repeat for 8 reps. Rest 30 seconds and repeat 5 sets.

If you had to choose another exercise that is anabolic (muscle building) for both the upper and lower body, it would either be a barbell squat or a deadlift. Both release higher levels of anabolic hormones (testosterone and growth hormone) compared to other exercises.

Now that you have the answers to these frequently asked questions, your goals should be more attainable. Just stick to your goals and don't give up.

[Old_Fart2]

The only fault I have with the first part is the lessor empahsis on weight training. The second part gets it right and puts cardio where it should be: after the weights.

[Adonis]

try using some resitence in the form of weight for your ab training, that will help alot

[Manfred_Man]

5'11" 138 and still have belly flab...? that last amount covering up your belly is mostly, if not all, diet... i have a 4-pack, and the last buggers are starting to creep in...

add weight to your ab workouts for increased resistance, incorporate a swiss ball, use medicine balls where you can, watch your diet, eat regularly and often, get rest, and stay hydrated...

[LiLitaly28]

once i got my deit together my abs really strated to show more. But it wasnt until then. I used to do a ton of ab work, but it wont help unless u have the right diet, its like being stuck in the mud. Also i started doing ab work on the swiss ball and it has really made a difference for my abs! There are so many different uses of the swiss ball and ive grown to love it now

[descarado]

i donno, as i said, i THINK i'm good with the whole diet deal...

i don't consume any soft drinks; just tea, milk (1%), water, or protein shakes; i eat whole grains; use olive oil; 5 servings of fruits and vegetables a day, eat plenty of fish, limit red meat intake, but still try to get 1:1 in protein:bodyweight...recently i've been trying to eat at around 6 or 7, i sleep 7.5-8 hrs a night.

in other words, just about everything they tell me!!! only thing i can't do is the six small meals a day thing, because i simply don't have the time or the right place (either in class or at work) to just start chomping on something...what else? i'm seriously all ears.

there's not a LOT of flab, but just enough so that to see my six pack i gotta suck it in

[Manfred_Man]

are you using protein shakes or gainer shakes?

gainer shakes have a lot of carbs, and if you're relying on them for your caloric intake, you may find out that they're your problem with showing your 6pack.

switch your whole grain to whole wheat (processing issues here...)

i know you've read several of the health/weightloss/food & recipe threads. but, it wouldn't hurt to go over them again to see if there's anything that might help you further...

[ntnfdvd]

You may be using 1% Milk but it still contains a boatload of sugars. Milk is a great bulking food but not so good for cutting.
Right now, and I know I'll catch some flap for this, but I am cutting by watching my carb intake. Yes you need carbs to build muscle because of the glycerin (I knowI spelled that wrong) stores and for energy. I actually respond well on a lo-carb diet...if my energy and amount of weight I can push starts to fall I will have a carbup meal.

[ntnfdvd]

I forgot to add the ab routine that I've done in the past that has brought out a six pack (Once you get the body fat out of the way!!):

Start on a decline bench, slowly lower yourself until your around halfway down, to the point where you feel the most resistance. Hold that for a slow count of 5, then slowly bring yourself back up. That's one rep, aim for say 5 sets of 5 reps, to start, once you can do that, either add more reps or start to add weight.

This will kick your ass!!!

[descarado]

interesting, ntnfdvd,

i'm doing something similar, left and right twist crunches on a decline bench. i'll give your thing a try next time.

manfred_man,

actually, i'm using protein shake. one scoop = 120 cal, 22 g of protein and 4 g of carb...i usually add blueberries, 1 cup of 1% milk, and a banana (for the one after the workout). the other two that i drink a day is the scoop + 1 cup of water (gotta save costs!!). so i'm not sure if that's it....maybe i should cut down on carbs, i think i am getting six-seven servings of grains a day (cereal + bread in the sandwich for lunch + rice/pasta for dinner), and then there's my fruit intake. hm.

past my regular workout (3 weight days, 2 cardio now), because i'm studying at UCSD (big BIG campus), i regularly get 15-25 minute walks just walking to and in between class, so in the course of a day i'll easily have walked 45 minutes.

since coming to college 3 years ago i've lost 12 lbs, so i guess i'm doing something right. but that last bit of flab is sure annoying, it's always the last part of something that's the hardest...

[Adonis]

OK here goes, long shpiel (?? spelling) I would say thatthe shakes are good, don't change anythin mabey increaseprotein intake and cut back on carbs a bit. Ditch the cereal ASAP, it's one of the main reasons for North Americans being fat (that and McDonalds), mostly sugar, not really any good. Try increasing your water intake, alot, 4 liters say. increase the cardio days to 4, do hihg intensity intervals for your cardio, do a search on the sitte for Tabata method, and aplly that as one of your cardio wokrouts. Diet, you ahve to eat more often, do what it takes, you can eat at any point in time, with the exception of some meeting for business guys and things like that, but crap you can throw in your bag, make osome homemade protein bars (do a search we ahve some good recpies) as a form of food during the day. If you want to loose the weight bad enough, you will do what it takes. MAbey try the velocity diet for 2 weeks, and see how that goes

[Petesburgh66]

To get rid of the flab, I play sports like baseketball and hockey. Nothing gives you a full body cardio workout than these 2 these sports. Riding the bike in the gym just doesn't cut it for me.

[descarado]

hey adonis, petesburgh66,

thanks for the tips.

just wondering though adonis,

"Ditch the cereal ASAP, it's one of the main reasons for North Americans being fat (that and McDonalds), mostly sugar, not really any good."

being the health nut that i am i get those organic cereals, they have like 4 g of sugar and only 120-150 calories per cup...didn't think that was so bad...yeah i'm not exactly eating frosted flakes!

increase cardio days to 4? hmmm that means only one day of weight training then, not sure if i like that. however, the water intake thing i think you're totally right, i'm going to be drinking more water from now on.

i'll also try to up my protein intake a bit. how much protein do you intake on your rest days (aka weekend)?

[Adonis]

why can't you drink your hake right after the weights, then do cardio 15-20 minutes later. Just hang at the gym for a bit. Make it an 1.5 hoiurs long adventure. mke sure ytou drink the shake after traiing though

[Manfred_Man]

descarado,
adonis & dvd make great points
i know time is an issue for you, but if you increase your cardio to 4 times, can you try doing the HIIT cardio in the mornings, workout in the evenings? does that work for you?

[descarado]

ah, adonis, manfred_man,

certainly great ideas you're giving me. i've wrestled with adonis's idea before, but i've run into several problems.

1. i can only bring along the shake mix and say water. (i donno, can i bring in milk? will it go bad in say an hour or two at room temperature?) that means i miss out on the 8 g or so protein in the milk, and past that, because i'm doing HIIT on cardio that probly means it's not a great idea to eat a PB&J sandwich right before (which i eat for carbs as well as the extra protein kick in the peanut butter with my protein shake. 3:1 ratio of carb to protein right, for maximum absorption?).

2. thought about splitting up cardio + weights into two parts of the day, but that means tramping on over to the gym, exercising, tramping on back, it's about 20 minutes one way to the gym, 15 minutes for a shower, 1 hr for the exercise, which means boom another 2 hrs of my day, not feasible with class...ugh.

so, how about if i grab two more days of running on the weekends (my rest days)? would that work? and would you suggest that i keep up my protein intake on those days? (sorry i've seem to have asked that last question ten million times.)

[Adonis]

1. A HIIT type of workout is only goign to be 15 minutes, or you could go with the Tabata method as I mentioned. If you didn't dot eh search for it, I'll explain.

Pick any exercise you want, bench, opushups, curl ups, jump squats,, lunges, anything. Perorm as many reps as you can as fast as you can for 20 seconds. Rest for 10 seconds, repeat for 8 cycles, or 4 minutes. Dr. Tabata has claimed that his method is more effective than any other cardio exercise. Do a goole search/ppubmed/scholar.google.com search and youll see how backed his stuff is. Very very intense cardio, that would be an easy way to be in and out in your time period.

Eat the sandwich, in fact eat two if you want, but I wouldn't put the jam on it, or atleats one of them. Use whoel weat, or some multigrain brain i laike the flax stuff. The milk will be ok, it won't go bad in that time period, but it won't be cold anymore. Or mix with water, most shakes taste about the same. Have the glass of milk when you get home, as a bonus 8 grams pof protein. You need to drink alot of water, as much as possible, seriously!

2. I wouldn't bother, go with what I said above because it won't take very long. Take a break long enough for your shake to settle, and then go Tabata style

Keep tkaing your rest days, see the overtraining threads for reasons why

[descarado]

oh wow. that's excellent, i can do the tabata thing after every normal workout, and i can bring up my protein mix plus more water to get that protein in me instantly...and then, as you say, have the rest back home.

thanks a lot, all of you guys!! i swear after just a month or so on manfred_man's schedule, and four months on this board, i'm seeing some pretty good gains in muscle mass (better not be hallucinations). this should help even more.

[Adonis]

yes it will help even more, stay dedicated, and get strong

[Manfred_Man]

if you're a skinny guy, rather than hitting abs exclusively, try aiming for big-muscle exercises that don't target the abs directly. what do i mean?

as an example, while most guys normally think of a standing overhead press as a shoulder exercise, it actually places great resistance on the spine - what's called "axial loading." when the spine is under stress, the muscles of your abs & lower back contract in order to keep you safely balanced & erect. since supporting a load overhead can cause your body to bend, twist, turn, or sway, your entire core must work to prevent that movement & instability. this makes axial-loading exercises far better ab builders than crunches. that isn't to say that isolated ab-training is useless, but to build the most overall muscle while keeping your abs sharp, you're simply better off performing compound exercises such as squats, dead-lifts & overhead presses (all of which are axial-loading, working the abs).