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How long will it take me to get abs?


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5'4 Starting weight 140...current weight 107 goal weight - 110 pounds (After incorporparating weight training).  i just incorporated weights into my routine last week...i'm already pretty toned from running but no "real" muscle...

Routine:

I run 8 miles in 1 hour 4 days a week
2 days a week i do a 20 minute bike HITT
3 days a week I do weight training - squats/lunges with 12 pound weights + all other leg machine weights...arm weights - 8-12 pounds depending on muscle group...and I also just started doing sit ups using an 8 pound weight as well as 10 minutes of pilates
sundays I take off

Should I be taking a break every second day off my abs? or can I do abs everday....How long will it take me to see results from my strength training? I don't have a layer of fat and my stomach is already flat - just no definition yet....

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by the way are there certain foods i should cut out? i'm not really into intense dieting...unless it's a lifestyle change no crazy crap like cutting out carbs

heres an example of a normal daily eating plan for me
Breakfast:
low fat yogurt, a cup of all bran psyllium buds, a cup of frozen mango, 1/2 cup blueberries
Snack:
Banana and 1/2 cup almonds
Lunch:
1 cup spinach, 1/2 cup romaine lettuce, chicken, 1 tomato, balsalmic dressing, 1 whole wheat pita
Snack:
Peanut butter and a granny smith apple
Dinner:
1 salmon fillet, lemon juice, asparagus, whole grain rice 2 cups
Snack:
1 cup frozen yogurt

Hi, I have a couple of suggestions. First of all, you're eating habits are perfect, so keep that up. Second, keep running; that'll prevent fat gain on your stomach as well the rest of your body. Third it is most recommended to skip a day when working on muscle as to give your muscles time to recover and to build ( ie. work on Abs Monday, Wednesday, Friday at a pretty high intense level , then start back on Monday) I agree with this way, but I usually make my clients work on abs every day at a low to modeate intense level only because they have a different area of the body to pay more attention to. I actually take this route myself and see much definition. But, do which ever way you feel comfortable with. Here is a list of my favorite and most effective Ab workouts...please trust me, they work.

*ignore the commercials at the beginnings

- Planks (try three sets, 20 seconsds each) http://www.youtube.com/watch?v=QWhOOTygHE4

-Reverse Crunch  http://www.ehow.com/video_4465945_do-lower-ab dominal-exercises.html

-Regular Crunch http://www.ehow.com/video_4465938_do-ab-crunc h-exercises.html

-Obliques (you'll get major definition with this exercise) http://www.ehow.com/video_4465953_complete-ci rcle-oblique-abdominal-exercises.html

Good Luck and Have Fun!!!

-Cansas, Personal Trainer

 

 

 

hey thanks so much!!!!!

I'm going to try the monday wednesday friday abs....and see if i start to see results. thanks for all the links!  

#4  
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NO no no no no nononono! You're diet is not perfect (its healthy and thats great), but if you want to build abs you need to build muscle. That means you need to eat way more protein than you are currently taking in. If you want to build muscle you need a calorie surplus. If you want to lose the fat you need a calorie deficit. Not only that but you need to train with heavier weights. I do lunges with 115 lbs on my back. 12 lbs isn't going to cut it. It's all about compound movements my dear.

Weight train and eat more protein and you can prevent catabolic break down of muscle tissue while you are trying to lose weight.

Even better, do circuit training, or use supersets. Work out at the highest intensity possible.

Lift heavier, and the more you run the more you will burn away at your muscle tissue. Long distance running is not the key to abs.

You don't have to cut out your carbs but you do need a proper balance between your macronutrients. 30% fat 40% protein 30% carbs. It doesn't have to be exactly like that and you will need to find the right ratio for you, but for your dinner I'm noticing two whole cups of rice. thats twice what you would need.

I would recommmend consulting the experts on muscle building at

www.figureathelet.com

 

Are you an athlete (involved in a sport that requires insane amounts of running) or do you just want to look good in a bathing suit.

Running 32 miles a week will prevent you from ever developing a fitness athletes body.  Just look at a long distance runner and compare her body to that of a sprinter's body...which do you prefer?  I would drop this and increase your weight traing on Mon, Wen. and Fri.  Keep the HITT for Tues and Thurs.

I am with cpontifex on eating to develop the body you want.  Prior to developing your body into a certain spec....I would suggest getting a body composition test done (hydrostatic or better) to determine what you are working with. (Muscle % vs. Fat %)  Then you can develope a better plan to determine where you want to be in the next 6 or 12 months. 

Building muscle is HARD!!! Especially for women... leaning out or cutting fat is much easier and just requires the proper discipline and knowledge.  Become an avid reader of Fitness Athlete .com...they have great articles discussing the process and difficulties of being a woman related to fitness.

Based on testing on my body.... Significant ab workouts do not assist in the appearance of a six pack.  Lower your body fat and like magic they appear! (The hard part is not losing muscle mass!!!)  It is good to supplement a couple of exercises to ensure your strength is good in the core area but lifting weights in compound movements ends up working that area anyway. 

Can't really add much to cpontiflex's post besides fixing her link:

www.figureathlete.com

This one also just posted today talking about carb cycling:

Muscle gaining nutrition for women

A lot of people read both sites.  I tend to read http://www.t-nation.com/ first and then see if there is more gender neutral advice I can find at figure athlete.  Of course, I am a guy.

Nutrition really is the key element to "seeing" your abs.

This article also prioritizes the training you should be doing to maximize fat loss:

The hiearchy of fat loss

i have a six pack, not a creepy one though, very toned but not too much, im a girl, 20 yrs old, 5'2 i think 110 lbs but i haven't weighed in awhile. im also a distance runner. on top of that, this is what i do for my abs (i lift my whole body but this is about abs so thats what ill tell you about)

stomach roller, idk if you have ever seen these, its made of a wheel and handles and you roll it and extend your whole body and come back up, starting on your kness. 3 sets of 15-17 depending on the day, probably 4-5 days a week

plank-1 min rest 1 min, plank 1 min, rest 1 min, plank 1 min.

sit ups (or if you can inclines) holding an 8 lb dumbbell

those things that you sit, lift up your feet, and move your hand from side to side (for obliques) about 50 on each side, with a 5 lb weight

100 reg. crunches, 50 each side, 30 bicycles, 50 each obliques

 

i also do pushups which i think work your stomach, but girl pushups, 3 sets of 20

i do the planks and crunches 5-6 days a week on average, and the inclines probably 3-5 days a week. ive been doing this for a long time, probably a good 8 mos. but i started eating better about 6 mos ago, and thats when i started realy seeing a difference, but you eat well so that shouldnt be a problem. i think youll notice a difference in a month or so, and alot of a difference after about 3 mos. good luck!

NO WAY!!sorry but 115 pds of weight on the back is way too much.. Although I agree with everything else..that weight is far too much for lunges unless your looking to injure yourself.. lol!!

i have great let back arm muscles and i dont lift that kind of weight.. I have only ever lifted 5 lbs of free weights.. Heavy lifting is not recommended for muscle gain unless you want big muscles like the body builders.. lol!!

 

I get compliaments on my muscles all the time.. so i have wonderful definition..

 

Original Post by myladidi:

NO WAY!!sorry but 115 pds of weight on the back is way too much.. Although I agree with everything else..that weight is far too much for lunges unless your looking to injure yourself.. lol!!

i have great let back arm muscles and i dont lift that kind of weight.. I have only ever lifted 5 lbs of free weights.. Heavy lifting is not recommended for muscle gain unless you want big muscles like the body builders.. lol!!

 

I get compliaments on my muscles all the time.. so i have wonderful definition..

 

It's all about what challenges you.  If 5 lbs. legitimately challenges you (i.e. you have trouble finishing your sets), then start with that.  I do walking lunges at the end of my workouts with 80 lbs. - any less and I wouldn't be exerting myself.  I didn't start with that kind of weight and I doubt cpontifex did, but if you want to keep challenging yourself, you've got to increase it - there's NO reason someone couldn't lunge safely and controllably with 115 lbs.  No reason.

And to beat a dead horse - heavy lifting won't make you look like a body builder unless you work out and eat like it's your job (and probably supplement, if you know what I mean).  Take a look at my picture - I squat, deadlift, and press as heavy as I can (getting heavier all the time) and I think I still manage look like a girl.

I agree with cpontifex and turnthequietup.  Lift as heavy as you can comfortably and with good form. 

I'm positive I can't do 115 lb barbell lunges, but I have been doing them them with 25 lb dumbbells.  I can do 115 lb deadlifts! 

Hey if you all feel you can lift over a hundred pds more power to ya. by all means if that's what ya need but not everyone needs those kinds of weights to gain muscles.. lol!! I dont and I have them..Depends soleyon the person.. i was just commenting ..

it is funny (turn thequietup) cuz i looked at your pic and it doesnt look like you lift that much weight.. i lift alot less but have way more muscles..but granite i lifted for 25 yrs.. only 5-8 pds.. lmao!!!

Original Post by myladidi:

it is funny (turn thequietup) cuz i looked at your pic and it doesnt look like you lift that much weight.. i lift alot less but have way more muscles..but granite i lifted for 25 yrs.. only 5-8 pds.. lmao!!!

 Please enlighten us as to how you determined her lean body mass by looking at her pictures.  Perhaps you're confusing bulky with body fat that covers up the muscle.

Does this woman look "bulky" to you (Olympic lifter at top of article)?

I'm also interested to know what exactly you're doing with 5-8 lb pink dumbbells to build or maintain muscle that is more effective than turnthequietup's squats, deads and presses.

Original Post by myladidi:

NO WAY!!sorry but 115 pds of weight on the back is way too much.. Although I agree with everything else..that weight is far too much for lunges unless your looking to injure yourself.. lol!!

 

 Hahaha too much for what? I can squat 145 multiple times, deadlift almost 200lbs and bench 100lbs and have arms and legs like sticks. WHAT ARE YOU TALKING ABOUT?????

Also, your posts are almost unreadable. Wading through the "lol"s is painful.

Original Post by myladidi:

it is funny (turn thequietup) cuz i looked at your pic and it doesnt look like you lift that much weight.. i lift alot less but have way more muscles..but granite i lifted for 25 yrs.. only 5-8 pds.. lmao!!!

 Lifting 5-8 pounds for 25 years sounds like your muscle bulk is from genetics and not weightlifting.

Original Post by ds1973:

Does this woman look "bulky" to you (Olympic lifter at top of article)?

 

You know what's sad? I think most women would absolutely think she was bulky. :(

Original Post by turnthequietup:

Original Post by ds1973:

Does this woman look "bulky" to you (Olympic lifter at top of article)?

 

You know what's sad? I think most women would absolutely think she was bulky. :(

 What a fat @ss her BMI is clearly over 18.

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