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Truth About Abs Workout

Wednesday, July 7th, 2010

Truth About Abs Workout

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What's the best way to gain muscle/loss about 5 pounds of fat in 4 weeks?

I've been dieting and exercising since the beginning of the year and now it's crunch time, I have about a month to get my body in the best shape I can get it in. I am looking for the best tips to gain muscle but drop more fat from my stomach (which I know you can't select an area to drop weight but I would like my abs to be a bit more pronounced).
-I weigh 157 with 12% body fat. I started the year at 190 and 23%.
-I ride my bike to work 3 times a week for a 15 mile round trip.
-I am running 3 times a week around 2-4 miles at a time, my workout pace is 8:30
-I lift most days of the week, chest and tri's on monday, bi's and back on tuesday, shoulders on wednesday, chest on thursday, friday full body, then I start over. I've consistently been able to lift a little more each time.

-what I'd really like to do is just look a little more cut and more definition in the stomach. I have a month left before my vacation, any tips or suggestions, the truth from experience please

To see any progress you need a good exercise program and diet, the exercise is 20% of it and diet is 80%.

Read the articles on the link I included, but two to three times a week is more than enough but the key is three to four times a week of intense cardio.

You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Exercise: In order to rid yourself of the extra body fat, you need to incorporate effective cardio sessions into your fitness plan. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path.

I think it is pretty much understood these days that in order to lose weight you need to do some sort of weight training. Weight training benefits everyone, ranging from kids to the elderly.
What can weight training do for you?
• Increase strength
• Increase endurance
• Increase metabolism
• Relieve stress
• Increase and restore bone density
• Reduces the risk of osteoporosis
• Increase lean muscle mass
• Prevent injuries
• Improves balance
• Decreases the risk of disease
• Enhances sport performance
• Improves body image
• Lowers blood pressure
• Lowers resting heart rate
• Elevates mood
• Burns fat
With as little as two days a week of weight training, you can significantly change your physique and your life by adding this into your regimen. Of course if you can get in 3-4 days of weight training a week that would be even better. Weight training can either be done in full body workouts or they can be split up into certain muscles groups each day. Either way you choose to train will be effective in helping you reach your weight loss goals.

Diet: You need to get quality protein, EFA, good carb's from whole wheat and multi grain, lots of veggies and fruits. Eat small meals every 2 or 3 hours no more than 400 to 500 calories per meal if you want to gain mass if you want to loss weight 250 to 350 calories per meal and try not to eat anything at lest two hours before you go to sleep..

You need from .8 to 1.2 grams of protein per pound of body weight a day, if you weigh 150 lbs. you need from 120 to 180 grams of protein a day but it needs to be quality protein.

Some good sources of protein are:
Fish: Salmon, Tuna, etc.
Poultry: Turkey, chicken both skinless and preferably white meat.
Beef: lean cuts 93% or more.
Dairy: low fat Milk, low fat yogurt, low fat cheese.
Nuts and peanut butter.
Protein shakes and bars.
whey protein for the post workout, and take the casein protein right before you go to bed, the whey protein is a fast digesting protein it takes no longer than 45 min to an hour and a half to digest this makes it great for post workout "Whey protein has the highest biological value of the proteins, at 100%. This means it is absorbed completely by the body. For this reason, I recommend you have a protein drink after your workout. One that contains a pure whey protein concentrate and/or isolate. These protein sources are broken down easily and digested rapidly in the body.",and the casein is a slow digesting protein that can take up to 6 or 7 hours to digest "this makes casein is the perfect complement to whey, the protein synthesized from casein is used more directly in muscle-building than that synthesized from whey."
• Pre-Bed Meals & Nighttime Meals: Bedtime meals or meals in the middle of the night should be high in casein. The percentages don't really matter. Sure, you could include some whey, but since casein is more slowly digested and absorbed into the blood, it should make up the bulk of the protein in these meals.
This will help to ensure a better blood amino acid profile throughout the night. Some suggestions for these meals are non-fat cottage cheese with some casein, Grow!, or Advanced Protein mixed in; casein powder, Grow!, or Advanced Protein mixed in skim milk; oatmeal with casein, Grow!, or Advanced Protein mixed in.
• Post-Workout Meals: Post-workout meals should contain whey protein hydrolysate as the only protein source. Since this is the most rapidly and efficiently absorbed protein source, it will quickly supply muscles the much needed amino acids for recovery.
If you are not going to use hydrolysates however, at least choose a whey-only source because of it's relatively rapid absorption and delivery when compared with other drinks.

Protein shake some mix better than others, the ones I have used that mix and taste great are:
I have tried this and they are good:

BSN Syntha-6 - Vanilla ice cream $19.90
BSN Syntha-6 - Mochaccino $19.90
2.91Lbs.
Cytosport Muscle Milk - NATURAL Vanilla Creme $16.99
Cytosport Muscle Milk - NATURAL Fresh Strawberry $16.99
2.48Lbs.

I just bought Optimum 100% NATURAL Gold Standard Vanilla, but have not tasted it yet.

They all mix very well and taste great specially the BSN products, I love the chocolate too, and if you go to this site you can get the best prices I have see. www.ezpricematch.com.

You can find all the information you need on workout routines, supplements, and all kinds of info on bodybuilding on this web page www.bodybuilding.com