How to get abs

Hi - I bought "the complete book of abs" - pretty good. Probably 100
different ab exercises. - One good point in book - keep varying
exercises so you face new challenges. Another: focus on your abs while
doing situps - go for burn. Personally I do 9 diff ab exercises to
failure - while trying to focus on abs.

"Extreme-cc's" wrote in message ...
"Ignoramus31635" wrote in message
...
In article , Extreme-cc's wrote:

"Ignoramus16608" wrote in message
...
I do weighted crunches and weighted situps. I simply hold two 35 lbs
dumbbells behind my shoulders as I do them, and my feet are held by a
barbell.

first off let me say i am impressed with you doing situps with
70lbs. i hope you dont mind a suggestion. holding the dumbbells
behind your shoulder limit the amount of movment going down in sit
ups.

It is a good suggestion, I agree. I hold dumbbells so that they don't
interfere with my head reaching the floor.

situps. A navy seal training book scared me a little about
overdoing situps. They say doing too many can cause lower back pain.

I remember when I used to do crunches on the floor after a while
my neck would begin to hurt from holding up my head. after the
needed muscles strengthened - I had no more neck pain.
I think that is the same with the lower back muscles.

if you have that type of will power to do sit ups with 70lbs
I would love to see your reaction to doing them on a decline sit up bench.
for the past week I been doing pretty good... taking things slow - I already
feel so much better
and really hope this time I stick with it. what other exercises do you do?

Dally wrote in
:

Sarah Jane wrote:

In Bingo
wrote:

Three hours? Ma'am, I'm doing at least triple that! I do 45
minutes of treadmill three times a week, and 45-60 nautilus
on the other days.

I did that. For years. Got fatter and fatter.

When I changed my routine to 3 twenty minute interval sessions
and three 45 minute free weight sessions I started losing major
amounts of fat.

It sounds to me like you've just trained your body to expect the
same old same old. You've got to startle it. Put an all-out
sprint into your run every four minutes or so. (I promise you
won't be able to do more than 20 minutes if you sprint the way I
*mean* to sprint.)

I've been specifically told NOT to run by two doctors. However, I
will add some variation, some power walking in the cardio range.
SInce my traeadmill will die if I puch it over 3mph, I'll have to
do this at the gym.


Warm up for five minutes or so, then print for a minute, spend a
minute walking or whatever your recovery pace is, then bring
yourself up to tempo for the next minute, then get a bit speedy
for the next minute, then repeat with another sprint. Do this
four times and spend the next minute or so cooling down and
you're done with the gym for the day.



And ditch the tidy little sets of Nautilus. You don't startle
your body with Nautilus, it uses such a few muscles with its
tight range of motion. Instead why don't you do some free
weights with dumbbells and squat in a squatting rack with a
barbell on your back. You'll use all sorts of supporting
stabilizing muscles and really convince your body it needs to
burn fuel NOW.

No thanks. Much too risky for my back. Before I injured it, I did
do those exercises, many years ago (got over 400 pounds at the best
point). Any my damaged knee would never handle the squats.


If you train smarter and harder you can get more results in
three hours a week than you're getting with triple that now.

Yup. What she said.

I have not exercised yet today, because I've spend most ofg
the afternoon doing jobs searches. ANd when I'm working,
it's all I can do the squeeze in a workout if I can find
the energy.

You'd probably find it easier to find the energy if you
exercised more regularly.

See above!!

Let me amend that then - you'd probably find it easier to find
the energy to work out if you worked out more efficiently.

And you'll probably find it easier to find a job if you workout
regularly. There was a survey out recently that suggested that
people hve a pereception of people who workout as being smarter
and more industrious than the identical person when told they
don't work out.

Nebwies to resistance training will gain strength with just
about any program.

And to this I'd add that the most important thing appears to be
going to the gym with a concise plan, whatever it is.

Many of my ideas came to me via the book Body for Life by Bill
Phillips.
You can take a look at the website at
http://www.bodyforlife.com to
learn more. You don't have to buy supplements, whatever it
sounds like!

I don't put much stock in any one book, though I'm sure he has some
good ideas. Exercise books are like diets. Everbody writes one.
And evcerybody's selling something. I remember all too well the
Cliff SHeets "Lean Bodies" fiasco a few years back which basically
started me on a downward spiral (I had kept 50 pounds off for 10
years prior to that), so forgive me if I'm skeptical!


Dally



Good ideas if I was 30 with a healthy back. But I'm not and I
don't. If you've ever had a serious back injury, you'll know what
it does to your life (screeching halt to everything). If you
haven't, pray you never do. ANd if you do, you will chan ge
forever the way you do things. (I was 193 pounds when I injured
it)

Sarah Jane wrote in
:

In Bingo wrote:
Sarah Jane wrote in
:

In Bingo
wrote:
Sarah Jane wrote in
:

In Bingo
wrote:

Three hours? Ma'am, I'm doing at least triple that! I do 45
minutes of treadmill three times a week, and 45-60 nautilus
on the other days.

If you train smarter and harder you can get more results in
three hours a week than you're getting with triple that now.

I have not exercised yet today, because I've spend most ofg
the afternoon doing jobs searches. ANd when I'm working,
it's all I can do the squeeze in a workout if I can find
the energy.

You'd probably find it easier to find the energy if you
exercised more regularly.

See above!!

Let me amend that then - you'd probably find it easier to find
the energy to work out if you worked out more efficiently.




So, if Britney is still in the biz in 20 years, maybe she
will. Otherwise, she'll probably have fat or stretch marks
or belly ring scars!

I'm neither "in the biz" nor "filthy rich", but I still plan
to have stuff worth showing five years from now. Do you
honestly believe that a 40-year-old woman can't have a great
body without surgical intervention?





BTW, explain "efficiently."

I mean making better use of your time.

okay, explain how I'm Not using it efficiently.


On each machine, I do 10-12 reps, one
set, which current research shows is the most efficient.

Most efficient for what?

Muscle growth. Fitness.


Multiple
sets gains you nothing, which is good for me because I hate
more than one set.

The research that shows that single sets are as good as multiple
sets was all done on beginners, who will make gains no matter
what they do. Therefore it's not very informative. That may or
may not be the case for intermediate and advanced lifters,
depending on goals. How long have you been lifting?

False. Do your research.


Two seconds up, four seconds down, controlled
movements and proper breathing.

That's fine. But you're wasting a lot of time with the long slow
cardio - you may not think it's slow, but if you can keep it up
for 45 minutes it's slow for you. You would get better results
in less time with 15-20 minutes of intervals. Also, big compound
free weight exercises work more muscles at once than the
machines do, and they also cause a greater elevation in
metabolism. You could hit your whole body with 3 or 4
exercises. And how many machines are you doing that one set of
each takes 45-60 minutes?

Probably about 15, though I vary the number and "line" that I work
each time.

Read my response to Dally. Heavy free weights are not an option
with my back.

Sarah Jane wrote in
:

Wayne Wescott Info :
http://ssymca.org/quincy/westcott/we...tness_info.htm

In Bingo wrote:
Sarah Jane wrote in
:

In Bingo wrote:
Sarah Jane wrote in
:

In Bingo
wrote:
Sarah Jane wrote in
:

In Bingo
wrote:

Three hours? Ma'am, I'm doing at least triple that! I do 45
minutes of treadmill three times a week, and 45-60 nautilus
on the other days.

If you train smarter and harder you can get more results in
three hours a week than you're getting with triple that now.

I have not exercised yet today, because I've spend most ofg
the afternoon doing jobs searches. ANd when I'm working,
it's all I can do the squeeze in a workout if I can find
the energy.

You'd probably find it easier to find the energy if you
exercised more regularly.

See above!!

Let me amend that then - you'd probably find it easier to find
the energy to work out if you worked out more efficiently.




So, if Britney is still in the biz in 20 years, maybe she
will. Otherwise, she'll probably have fat or stretch marks
or belly ring scars!

I'm neither "in the biz" nor "filthy rich", but I still plan
to have stuff worth showing five years from now. Do you
honestly believe that a 40-year-old woman can't have a great
body without surgical intervention?





BTW, explain "efficiently."

I mean making better use of your time.

okay, explain how I'm Not using it efficiently.

I did. And if you can't run, you can do intervals on any other piece of
cardio equipment. Elliptical trainers are zero impact and very easy on
the joints, and stationary bicycles are also no impact. Stairclimbers
are another option, although they can be hard on the knees.



On each machine, I do 10-12 reps, one
set, which current research shows is the most efficient.

Most efficient for what?

Muscle growth.

Where are you getting this information? 6-10 is the ideal hypertrophy
range.

Fitness.

What type of fitness? There are many different kinds.


Multiple
sets gains you nothing, which is good for me because I hate
more than one set.

The research that shows that single sets are as good as multiple
sets was all done on beginners, who will make gains no matter
what they do. Therefore it's not very informative. That may or
may not be the case for intermediate and advanced lifters,
depending on goals. How long have you been lifting?

False. Do your research.

I have done my research, and I haven't found any that shows that one set
is as good as multiple sets for more advanced trainees. Perhaps you
could show me some.


Two seconds up, four seconds down, controlled
movements and proper breathing.

That's fine. But you're wasting a lot of time with the long slow
cardio - you may not think it's slow, but if you can keep it up
for 45 minutes it's slow for you. You would get better results
in less time with 15-20 minutes of intervals. Also, big compound
free weight exercises work more muscles at once than the
machines do, and they also cause a greater elevation in
metabolism. You could hit your whole body with 3 or 4
exercises. And how many machines are you doing that one set of
each takes 45-60 minutes?

Probably about 15, though I vary the number and "line" that I work
each time.

So how does that take 45-60 minutes? Are you resting for 2 or 3 minutes
in between sets? That doesn't sound like any circuit training I've ever
heard of, and it's certainly not necessary with reps that high.


Read my response to Dally. Heavy free weights are not an option
with my back.

If you can walk and do a whole Nautilus circuit, you can lift free
weights. And they don't have to be that heavy. No one is telling you to
do max singles.

I thought you wanted to know how to get better results in less time. But
if you'd rather make excuses and argue with perfectly good advice, then
I can't help you. No one can.

In Bingo wrote:
Sarah Jane wrote in
:

Wayne Wescott Info :
http://ssymca.org/quincy/westcott/we...tness_info.htm


Now I'm confused. You said you didn't have time to do what he recommends,
but he's recommending much less than you're doing now. He says 25
minutes of strength training 2 or 3 times a week, and 25 minutes of
cardio three times a week. That's a maximum total of 150 minutes, or *
less* than the three hours I recommended, which you didn't seem to think
was enough.

"Bingo" wrote in message
...

BTW, explain "efficiently." On each machine, I do 10-12 reps, one
set, which current research shows is the most efficient. Multiple
sets gains you nothing, which is good for me because I hate more
than one set. Two seconds up, four seconds down, controlled
movements and proper breathing.

On an interesting note, in one of the magazines I read, it said that Britney
does 600 crunches a day....

Martha

"MH" wrote in
news
"Bingo" wrote in message
...

BTW, explain "efficiently." On each machine, I do 10-12 reps,
one set, which current research shows is the most efficient.
Multiple sets gains you nothing, which is good for me because I
hate more than one set. Two seconds up, four seconds down,
controlled movements and proper breathing.

On an interesting note, in one of the magazines I read, it said
that Britney does 600 crunches a day....

Martha




Wow! Of course, she's 21, but that's still a lot.

Hey Brad:

Hey Brad you must have some set of abs. books like you mentioned are
really good for people who never really learned what professionals have to
say
but only learned from friends. that goes for all muscles not just the abs -
also
books on nutrition for weight lifters also helps. I have been working out
for little over
a week and let me tell you. I FEEL GREAT. im taking it nice and easy. I
come close
to doing my crunches to failure but to be honest I am still at the point
that I will cramp
up before I reach failure. last night I did about 70 crunches with 25lbs
before I went to bed.
im telling you people - the right diet will make you feel fantastic - diet
and exercise - well lol fantasticer
Tom

"Brad Sheppard" wrote in message
om...
Hi - I bought "the complete book of abs" - pretty good. Probably 100
different ab exercises. - One good point in book - keep varying
exercises so you face new challenges. Another: focus on your abs while
doing situps - go for burn. Personally I do 9 diff ab exercises to
failure - while trying to focus on abs.

"Extreme-cc's" wrote in message
...
"Ignoramus31635" wrote in message
...
In article , Extreme-cc's wrote:

"Ignoramus16608" wrote in
message
...
I do weighted crunches and weighted situps. I simply hold two 35
lbs
dumbbells behind my shoulders as I do them, and my feet are held by
a
barbell.

first off let me say i am impressed with you doing situps with
70lbs. i hope you dont mind a suggestion. holding the dumbbells
behind your shoulder limit the amount of movment going down in sit
ups.

It is a good suggestion, I agree. I hold dumbbells so that they don't
interfere with my head reaching the floor.

situps. A navy seal training book scared me a little about
overdoing situps. They say doing too many can cause lower back pain.

I remember when I used to do crunches on the floor after a while
my neck would begin to hurt from holding up my head. after the
needed muscles strengthened - I had no more neck pain.
I think that is the same with the lower back muscles.

if you have that type of will power to do sit ups with 70lbs
I would love to see your reaction to doing them on a decline sit up
bench.
for the past week I been doing pretty good... taking things slow - I
already
feel so much better
and really hope this time I stick with it. what other exercises do you
do?

"Ignoramus31635" wrote in message
...
In article , Extreme-cc's wrote:

"Ignoramus31635" wrote in message
...
In article , Extreme-cc's wrote:

"Ignoramus16608" wrote in
message
...
I do weighted crunches and weighted situps. I simply hold two 35 lbs
dumbbells behind my shoulders as I do them, and my feet are held by
a
barbell.

first off let me say i am impressed with you doing situps with
70lbs. i hope you dont mind a suggestion. holding the dumbbells
behind your shoulder limit the amount of movment going down in sit
ups.

It is a good suggestion, I agree. I hold dumbbells so that they don't
interfere with my head reaching the floor.

situps. A navy seal training book scared me a little about
overdoing situps. They say doing too many can cause lower back pain.

I remember when I used to do crunches on the floor after a while
my neck would begin to hurt from holding up my head. after the
needed muscles strengthened - I had no more neck pain.
I think that is the same with the lower back muscles.

if you have that type of will power to do sit ups with 70lbs I would

it's not willpower, I simply have enough strength. Accidentally, I do
not even consider myself tobe that strong.
love to see your reaction to doing them on a decline sit up bench.
for the past week I been doing pretty good... taking things slow - I
already feel so much better and really hope this time I stick with
it. what other exercises do you do?

Lots of pushups (like 150-200 per day) and also lots of pullups.

Lifting 60 lbs dumbbells, etc. I strength train at home.

I am a pretty weak guy actually, and am working on getting stronger.

well let me say - I can not wait until I am as week as you.