your favourite ab toning workouts?

[Rorschach]

Do you have a medical reason for not being able to push yourself? If not, then you'll just have to cowboy up and do it! It will always suck, but it should suck less as time goes on.

 

If you're interested in losing weight and not spending a lot of time exercising, HIIT is the way to go. You'll get gassed pretty early compared to someone else who is in good shape, but it doesn't mean you can't go as hard a they do. Note that the difficulty level should not be gauged on performance (not yet, at least), but on your perceived level of exertion. HIIT should be performed at nearly 100 percent exertion for maximum affect. The other nice thing about HIIT is that you will ramp up your metabolism for a longer period of time after you're done exercising then you will with steady state cardio, such as jogging. HIIT doesn't have to be anything crazy. It could be as simple as getting on an exercise bike (those old school "fan" ones are good for this) and pedaling as hard as you can for 30 seconds followed by 1 minute of pedaling at a slower, steady pace over a period of 15 minutes. If you weight train in addition to HIIT, you'll be adding muscle mass, which in turn creates a better metabolic environment for fat loss.

 

*Disclaimer* BMI doesn't tell us much about how in/out of shape you are. All it says is that you're considered overweight based on your height and weight.

 

I know we've gotten way off topic here, so I don't mean to threadjack. If you're interested in learning more, start another thread with your questions and I'm sure they'll be answered.

 

Alot of machines come with settings that do this as well, I do a stairmaster that has a 'strength' setting I use, it goes 15 seconds of high resistance, 45 seconds low resistance, then repeats. so every minute (when you turn the machine up to almost max like I do) you get a really difficult struggle for breath sweat profusely work out, then a short rest, followed by another difficult spot.

[sweetjasmine]

My favorite thing to do for abs (aside from ballet) is Pilates. The technique takes a little while to learn and get used to, but once you've got it, the exercises are pretty good for building core strength and for toning.

[MrNate]

I promise you that no matter what type of training you're doing, you won't end up looking like a body builder. Female body builders (the huge, "is that a man or a woman?" type ones) rely heavily on testosterone supplements to achieve their look.

Unless you plan on taking "Vitamin T", and adhering to a very strict diet, you won't look even remotely like them.

 

A program such as P90X which is composed of (to my understanding) high intensity sessions that combine stretches, mobility work, HIIT (high-intensity interval training), and strength-endurance work, would probably be a good way to lose bodyfat and gain strength endurance.

 

Personally, I would save your money and start a traditional weight training routine that includes both steady state and HIIT cardio sessions.

 

If you get bored with traditional methods and you don't want to spend 120 bucks on P90X, try getting innovative with household items. For example, try pushing your car for sprints of about 30 yards. Not kidding.

 

Amen amen. Keeping it real as always tman. I don't think women understand that they have a lot of estrogen and little testosterone in their body. It would take excessive amounts of test to become a female bodybuilder, even more for a man. Hopefully more women begin to realize if they want to get 'toned', they need to build some muscle. But I digress.

 

Now a question: I agree with the idea behind HIIT, however I was wondering if p90x or Insanity would be a good investment for a cardio routine? If not, then where could I go to find custom HIIT routines? I still want to lift heavy but I also want to finally cut down on this body fat.

[allina]

OP, since you're already thin, try yoga or pilates. Both of these help to form some really nice definition, especially in your core.

[tman666]

Now a question: I agree with the idea behind HIIT, however I was wondering if p90x or Insanity would be a good investment for a cardio routine? If not, then where could I go to find custom HIIT routines? I still want to lift heavy but I also want to finally cut down on this body fat.

 

Personally, I feel that if all you're looking for is conditioning, you would be wise to save your money. Since you already know how to lift, I would incorporate things like hill sprints in between your lifting days.

 

In the past, I have successfully used bodyweight only HIIT routines for fat loss, all the while maintaining strength and muscle mass. Key word here is maintaining. I seem to remember that my strength gains slowed down. They did not halt though, so that's a plus.

 

Anyway, I would do 2 bodyweight only HIIT sessions per week (in addition to 3-4 days of lifting, and a day of boxing conditioning). Usually, they would consist of 5 rounds of :35-40 push ups, 15-20 pull ups, and 50 BW only squats. I did this entirely in my garage in the span of about 10-15 minutes. Each time, I'd switch it up and do lunges instead of squats, chin ups instead of pull ups, and I'd try to vary hand position on the push ups. Other times, I'd go to a nearby park, do 5-6 50 yard sprints, and then come back and do 3 rounds of the BW HIIT. I know it sounds very cross-fit-y (and I guess it sort of is), but I found it to be effective.

 

This cut the fat off me very well, and I didn't eat that much differently than I do now. I just ate slightly less carbohydrates.

 

I can tell you though that you might experience better maintenance of strength if you lower your volume in the weight room. This will allow you to keep your intensity higher without feeling too run down. I found out the hard way once that if you train to failure and exhaustion all of the time that you eventually hit a wall or get injured (I did both).

[txsilkysmoothe]

This is a great thread with a lot of great information.

 

My interpretation of kissandmakeup's original post is that she believes she has no abdomen fat and her ab definition should be visible, but isn't.

 

To the experts responding, you guys seem to be saying that if she can't see the definition its because the abs are still covered in fat? Is this what you are saying or am I misunderstanding?

[kiss_andmakeup]

This is a great thread with a lot of great information.

 

My interpretation of kissandmakeup's original post is that she believes she has no abdomen fat and her ab definition should be visible, but isn't.

 

To the experts responding, you guys seem to be saying that if she can't see the definition its because the abs are still covered in fat? Is this what you are saying or am I misunderstanding?

 

Oh, I'm not that delusional, I know there's some. But I wasn't sure if I just needed to build my muscle strength more to show definition, or if I truly needed to lose more fat. Guess I got my answer

[USMCHokie]

Oh, I'm not that delusional, I know there's some. But I wasn't sure if I just needed to build my muscle strength more to show definition, or if I truly needed to lose more fat. Guess I got my answer

 

 

Body fat levels are where it matters most. With a low enough body fat, even the most minimal of muscle mass will be visible. But then the person will just look frail, which is why you need to build up muscle mass as well.

[Lecturer]

Body fat levels are where it matters most. With a low enough body fat, even the most minimal of muscle mass will be visible. But then the person will just look frail, which is why you need to build up muscle mass as well.

 

Exactly.

 

I still need to get my body fat lower for better ab definition, but my latest workouts (as i described earlier in the thread) have really helped improve my abdominal muscle size/shape. Even though my fat level probably hasn't changed much, and even though there isn't much of a visible improvement, I can certainly FEEL the abdominal bumps a lot better with my hands now.

[Shakz]

Oh, I'm not that delusional, I know there's some. But I wasn't sure if I just needed to build my muscle strength more to show definition, or if I truly needed to lose more fat. Guess I got my answer

 

At 5-9/115 I seriously doubt you have so much abdominal fat that a strenuous ab routine wouldn't produce your desired results. One thing to remember when you work your abs is to hold the flex for 1-2 seconds with each repetition. Any exercise you choose, if you hold the flex, will make your abs pop. Remember too that your abs are a muscle group that will require a variety of exercises to develope evenly. Mix it up and don't neglect your lower back. Personally I do Roman Chair, weighted incline situps, hanging leg lifts, crunches, side twists, and the dreaded wheel-on-a-stick. Enjoy the pain!

[USMCHokie]

At 5-9/115 I seriously doubt you have so much abdominal fat that a strenuous ab routine wouldn't produce your desired results. One thing to remember when you work your abs is to hold the flex for 1-2 seconds with each repetition. Any exercise you choose, if you hold the flex, will make your abs pop. Remember too that your abs are a muscle group that will require a variety of exercises to develope evenly. Mix it up and don't neglect your lower back. Personally I do Roman Chair, weighted incline situps, hanging leg lifts, crunches, side twists, and the dreaded wheel-on-a-stick. Enjoy the pain!

 

 

I actually prefer to hold the flex through the entire set. That way I'm only doing abs for 10 minutes instead of 3 hours...

[Shakz]

Well, duh, Hokie, but you're not a chick!

[USMCHokie]

Well, duh, Hokie, but you're not a chick!

 

I am a strong proponent of the theory that men and women should have more or less identical training routines.

[Shakz]

I guess so, if you like your women to look like men!

[USMCHokie]

I guess so, if you like your women to look like men!

 

 

...which is almost physiologically impossible without hormone supplementation...by training "like men," women will notice better results faster...

 

It's a popular myth...but women who lift heavy aren't going to get bulky and yucky looking like many believe...oftentimes, it's women who don't want to do hard workouts that believe this myth, claiming that they don't want to look bulky like a man...

[Shakz]

You've convinced me. I'll put my female clients on heavy bench training, weighted wide-grip pull-ups, and power squats immediately. I can always look for new clients tomorrow.

[USMCHokie]

You've convinced me. I'll put my female clients on heavy bench training, weighted wide-grip pull-ups, and power squats immediately. I can always look for new clients tomorrow.

 

 

Sarcasm duly noted. I take it you're a PT. If your clients are content with their prescribed workouts and progress, then that's great. I understand that a certain clientele would quickly run away from a more intensive workout regimen.

 

But yes, I would want women working towards lifting relatively heavy early on...not necessarily immediately, as you mockingly suggest, but a goal that they would gradually work towards.

[skydiveaddict]

You've convinced me. I'll put my female clients on heavy bench training, weighted wide-grip pull-ups, and power squats immediately. I can always look for new clients tomorrow.

 

 

Hokie is right. A woman cant put on muscle like man. It's simply not possible w/o roids.

[tman666]

You've convinced me. I'll put my female clients on heavy bench training, weighted wide-grip pull-ups, and power squats immediately. I can always look for new clients tomorrow.

 

You're one of the reasons why many people laugh at most personal trainers.

 

Since you're whippin' out the PT card, what certifications/degrees do you have? It is very easy to obtain certain trainer certifications without actually knowing what you're talking about.

 

Men and women can train with the exact same protocol and get completely different end results. As previously stated, this primarily has to do with hormonal factors. Most women would benefit greatly from lifting heavy weights (>80% 1RM) on the main lifts, even if their goal is fat loss.

 

You sound like one of those half-brained trainers from "The Biggest Loser" who like to gauge their clients' progress entirely by scale weight. Sickening.

[Lecturer]

Again, I have to agree with Hokie (no homo, but getting there).

 

The sarcasm in Shakz post is misplaced... those exercises should be done by women IMO, and the women will see fantastic results from doing them. I thought the old "men do lifting, women do aerobics" thinking died out in the 90s?

[USMCHokie]

Again, I have to agree with Hokie (no homo, but getting there).

 

 

Hahah, no worries.

[tman666]

Perform several abdominal exercises 3-5 times a week. Then start with the exercises and keep repeating the are comfortable for your fitness level and as you improve increase the number of repetitions. Crunches are good exercises for toning the abs and stomach if done properly and combined with a low fat diet.

 

Facepalm...

[Belle Vie]

I am among P90X users and I also recommend the Ab Ripper routine. It's only 16 minutes, and you'd only need to do it a couple times a week to see results. It takes you through a variety of ab exercises, none of which are straight crunches. It's a challenge, but you do what you can and rest when you need to--working up to doing more as time goes on.

 

Many people say that P90X is "too intense" but I don't think they realize that they DON'T have to keep up with everything they're doing on the DVD! I adjust my weights and speed, I only do the number of reps I feel I can do, and I rest when I have to. While I try to meet or exceed my personal best, I don't try to kill myself. So, I actually enjoy the workouts and I saw results in a short period of time.

 

As to the $120 cost, the fact that so many people find the routines too intense is an advantage to the rest of us. I bought the entire set, still in the unopened plastic wrap, from someone off Craigslist for $60.