Abs abs please i want tight core
doralim1990
Posts: 76 Member
i do abs workout EVERYDAY : 4 sets of 6 different exercises (crunches,russian twist, mountain climber, bike crunches etc), 20 rep each. But still my abs are flabby as hell. I am not saying they're big, they just not toned enough.
I pretty much eat 80% clean.
I did lose a little bit of weight (3lbs) and toned up my legs. But my abs are kinda "jiggly". Any recommendation?
I pretty much eat 80% clean.
I did lose a little bit of weight (3lbs) and toned up my legs. But my abs are kinda "jiggly". Any recommendation?
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Replies
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So getting them to show is all diet.. you have to lose fat. Building them don't forget to put some resistance training in. Then be persistent, it's a journey and takes time!0
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CasperNaegle wrote: »So getting them to show is all diet.. you have to lose fat. Building them don't forget to put some resistance training in. Then be persistent, it's a journey and takes time!
Forgot to mention that i did hiit workout about 25 mins each day with abs routine. No matter what i always try to squeeze them abs routine in my workout. I've been doing it for 1,5 month0 -
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Your genetics just keeps fat more on your abs than anywhere else. Get your BODYFAT % down to 20%-17% and a defined ab area should show.
BTW, doing a bunch of ab exercises doesn't make them POP more. The muscle will be more conditioned, but that doesn't affect how they look much at all.
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If your diet is on point, then do a bunch of cardio to burn some extra fat. You probably have an awesome core from all the work you've done but you won't see it until you lose the belly fat covering it.0
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To echo the above, your body fat percentage needs to decrease so that the belly fat still hanging around starts to diminish, but also other areas of your body will loose fat as well.. can't spot reduce one area of the body..0
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From my experience (I lost bunch of weight and had a good 5 pack) Is to just hit it hard. I was doing 1000-2000 crunches per gym sesh and they were with 35-45lb weights added. I hit it that hard for a loooooonng time that even when stopping exercising for over a year and gaining over 50lbs i can still see the abs. So i recommend just doing so much crunch exercises that your abs will have no choice but to come out!0
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You don't need to do cardio to burn fat. Cardio burns calories and doesn't target fat as it's first source of energy. It's an ongoing myth that's echoed by many fitness/diet people who aren't really that familiar with physiology.Traveler120 wrote: »If your diet is on point, then do a bunch of cardio to burn some extra fat. You probably have an awesome core from all the work you've done but you won't see it until you lose the belly fat covering it.
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Nope. Doing crunches works the muscle underneath the fat. To see the muscle, you reduce the fat by being in a calorie deficit.djspacecaptain wrote: »From my experience (I lost bunch of weight and had a good 5 pack) Is to just hit it hard. I was doing 1000-2000 crunches per gym sesh and they were with 35-45lb weights added. I hit it that hard for a loooooonng time that even when stopping exercising for over a year and gaining over 50lbs i can still see the abs. So i recommend just doing so much crunch exercises that your abs will have no choice but to come out!
A.C.E. Certified Personal and Group Fitness Trainer
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doralim1990 wrote: »i do abs workout EVERYDAY : 4 sets of 6 different exercises (crunches,russian twist, mountain climber, bike crunches etc), 20 rep each. But still my abs are flabby as hell. I am not saying they're big, they just not toned enough.
I pretty much eat 80% clean.
I did lose a little bit of weight (3lbs) and toned up my legs. But my abs are kinda "jiggly". Any recommendation?
If it's flabby it's fat. No amount of exercise is going to make your fat not jiggly. Only losing the fat will get you rid of that.0 -
djspacecaptain wrote: »From my experience (I lost bunch of weight and had a good 5 pack) Is to just hit it hard. I was doing 1000-2000 crunches per gym sesh and they were with 35-45lb weights added. I hit it that hard for a loooooonng time that even when stopping exercising for over a year and gaining over 50lbs i can still see the abs. So i recommend just doing so much crunch exercises that your abs will have no choice but to come out!
... Five pack?0 -
djspacecaptain wrote: »From my experience (I lost bunch of weight and had a good 5 pack) Is to just hit it hard. I was doing 1000-2000 crunches per gym sesh and they were with 35-45lb weights added. I hit it that hard for a loooooonng time that even when stopping exercising for over a year and gaining over 50lbs i can still see the abs. So i recommend just doing so much crunch exercises that your abs will have no choice but to come out!
Sorry but that is just not how it works..
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You don't need to do cardio to burn fat. Cardio burns calories and doesn't target fat as it's first source of energy. It's an ongoing myth that's echoed by many fitness/diet people who aren't really that familiar with physiology.
So if I interpret your reply at face value, all I have to do to burn fat is eat at a deficit..and just exist?
I apologize if that sounds dickish, but I've never understood the thinly-veiled spite exhibited by some of us here for cardio.
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Yeah, you can burn fat by merely existing while eating at a deficit. In fact, existing burns more calories than what most people are capable of burning through exercise. Some extra is nice but not required.hamptontom wrote: »
You don't need to do cardio to burn fat. Cardio burns calories and doesn't target fat as it's first source of energy. It's an ongoing myth that's echoed by many fitness/diet people who aren't really that familiar with physiology.
So if I interpret your reply at face value, all I have to do to burn fat is eat at a deficit..and just exist?
I apologize if that sounds dickish, but I've never understood the thinly-veiled spite exhibited by some of us here for cardio.
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stevencloser wrote: »
Yeah, you can burn fat by merely existing while eating at a deficit. In fact, existing burns more calories than what most people are capable of burning through exercise. Some extra is nice but not required.hamptontom wrote: »
You don't need to do cardio to burn fat. Cardio burns calories and doesn't target fat as it's first source of energy. It's an ongoing myth that's echoed by many fitness/diet people who aren't really that familiar with physiology.
So if I interpret your reply at face value, all I have to do to burn fat is eat at a deficit..and just exist?
I apologize if that sounds dickish, but I've never understood the thinly-veiled spite exhibited by some of us here for cardio.
so to that end, you're suggesting that the time I've spent walking, biking, going to the gym and hitting the elliptical machine...all the stuff that I've been doing for the last four months - has had little to no impact on the 45 pounds i've lost in that time, just because I've been eating less than 1700 calories a day all that time?
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No spite. I do cardio every day..................for my heart. Yes I do burn calories, but I could just as easily eat those calories and NO FAT would be lost.hamptontom wrote: »
You don't need to do cardio to burn fat. Cardio burns calories and doesn't target fat as it's first source of energy. It's an ongoing myth that's echoed by many fitness/diet people who aren't really that familiar with physiology.
So if I interpret your reply at face value, all I have to do to burn fat is eat at a deficit..and just exist?
I apologize if that sounds dickish, but I've never understood the thinly-veiled spite exhibited by some of us here for cardio.
Ever seen people in a coma or unconscious for a long period of time and not have the ability to consume enough calories to maintain their weight? They lose weight and body fat. I personally have a couple of friends who are wheel chaired bound and each lost over 80lbs.................with no cardio at all.
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hamptontom wrote: »stevencloser wrote: »
Yeah, you can burn fat by merely existing while eating at a deficit. In fact, existing burns more calories than what most people are capable of burning through exercise. Some extra is nice but not required.hamptontom wrote: »
You don't need to do cardio to burn fat. Cardio burns calories and doesn't target fat as it's first source of energy. It's an ongoing myth that's echoed by many fitness/diet people who aren't really that familiar with physiology.
So if I interpret your reply at face value, all I have to do to burn fat is eat at a deficit..and just exist?
I apologize if that sounds dickish, but I've never understood the thinly-veiled spite exhibited by some of us here for cardio.
so to that end, you're suggesting that the time I've spent walking, biking, going to the gym and hitting the elliptical machine...all the stuff that I've been doing for the last four months - has had little to no impact on the 45 pounds i've lost in that time, just because I've been eating less than 1700 calories a day all that time?
You lose from a calorie deficit. It can come from eating alone, from exercise or a combination of both. I lost my weight eating back 100% of my exercise calories. I exercised for fitness and lost through my eating.
If you were eating in a deficit and exercising without compensating for the calories then yes, it helped you to lose. But, it wasn't required.
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Exercise is for fitness and health. You DON'T need it to lose weight. You lost weight because of a calorie deficit.hamptontom wrote: »stevencloser wrote: »
Yeah, you can burn fat by merely existing while eating at a deficit. In fact, existing burns more calories than what most people are capable of burning through exercise. Some extra is nice but not required.hamptontom wrote: »
You don't need to do cardio to burn fat. Cardio burns calories and doesn't target fat as it's first source of energy. It's an ongoing myth that's echoed by many fitness/diet people who aren't really that familiar with physiology.
So if I interpret your reply at face value, all I have to do to burn fat is eat at a deficit..and just exist?
I apologize if that sounds dickish, but I've never understood the thinly-veiled spite exhibited by some of us here for cardio.
so to that end, you're suggesting that the time I've spent walking, biking, going to the gym and hitting the elliptical machine...all the stuff that I've been doing for the last four months - has had little to no impact on the 45 pounds i've lost in that time, just because I've been eating less than 1700 calories a day all that time?
I'll wager money that if you did as much work as you wanted in a gym, on the road, etc., but ate 100 calories over your TDEE, you'd gain weight.
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OP, the only way to see the abs is to be in a deficit long enough for you to lose the fat covering them. No amount of ab exercises will do that unless they are part of what is contributing to you calorie deficit.0
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I understand what you're saying, Niner...but when you say to someone "you don't need to do cardio to burn fat", it sounds dismissive...and could possibly be simplified to "you don't need to do cardio".
It's really hard to believe that I'd have gotten the results I've gotten if I hadn't been doing it these past few months.0 -
Why does it sound dismissive? Especially when it's true? Did you know you burn more fat sleeping 8 hours, than you would doing 2 hours of hiking? Why? Because physical activity will always burn glycogen first before even touching fat stores. At rest the body burns fat EXCLUSIVELY for energy usage.hamptontom wrote: »I understand what you're saying, Niner...but when you say to someone "you don't need to do cardio to burn fat", it sounds dismissive...and could possibly be simplified to "you don't need to do cardio".
It's really hard to believe that I'd have gotten the results I've gotten if I hadn't been doing it these past few months.
I'm NEVER against exercise of any type. But I'm not going to pacify someone by saying "hey doing all that cardio means you're burning fat" because it's basically not true.
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My calories is already deficit enough as hell . I ate whole plant based food 80% all the time at about 1000cal per day! I was told that it is too little and i need at least 1200. Thats what confuse me. I can be toned in other body parts just not the abs.0
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Based on my previous "diet" experience where i ate too little for my own good WITH NO EXERCISE. Yes i was thinner and lighter but not toned. I was a "skinny fat" my body was small but you could still see the belly pooch etc. I dont want to be skinny Flabby stick i want to be toned.0
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From my perspective, you can easily lose weight by reducing your calorie but your body will still be jiggly without exercise. Besides you will put on weight if you eat just a little more than your usual portion. The jiggly part of my stomach is on my lower abdominal, the rest is okay.I can even see my ribcage sometimes early in the morning which disgusted me.0
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Just reiterating again, if you want to see more definition in your ab area ("toned") you need to lower your overall body fat %. The chart above will give you some guidance.
Have you had your body fat % measured? And not by a scale, but by calipers, Bod pod, hydrostatic underwater, etc.?
You can't reach the goal you want without knowing where you're starting from.
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Why does it sound dismissive? Especially when it's true? Did you know you burn more fat sleeping 8 hours, than you would doing 2 hours of hiking? Why? Because physical activity will always burn glycogen first before even touching fat stores. At rest the body burns fat EXCLUSIVELY for energy usage.
No, I didn't know that...but it certainly makes sense. It also helps explain why I lose at a slightly higher rate when I curtail eating after 8pm...especially in the time that I've been going to the gym at night.I'm NEVER against exercise of any type. But I'm not going to pacify someone by saying "hey doing all that cardio means you're burning fat" because it's basically not true.
Alright...I think we've veered off into that place where forum discussions often end up. Let me try to hit the "reset" button, here.
I would never suggest, especially considering your profession, that you should suggest something in any scenario that isn't true. So let's reframe this statement, in a way that maybe we both can agree upon:
- Cardio doesn't burn fat from your existing fat stores. The only way that's lost is by eating at a deficit.
BUT -
would it not also be accurate to say:
-Cardio doesn't burn existing fat - it burns off calories that might have otherwise been stored as fat?
Please understand that I'm not trying to contradict your statements, and I'm not trying to call you out on anything - I'm not really in a position to argue with you on ANY of this, believe me. But - and correct me if I'm wrong - it seems to stand to reason that incorporating some form of cardio could only be helpful to pretty much ANYONE that identified weight loss as a fitness goal, since it burns off calories that wouldn't have been burned off in its absence.
The reason I said it sounds dismissive is because when you say to someone - especially someone who's coming here asking for advice - that "they don't need to do cardio to burn fat"...well, OK. The facts support that statement. But you have to see where that could be interpreted negatively...right?
That's all I'm tryin' to say, man. At first blush, it comes off as a cardio brush-off. I get that it wasn't your intention. I'm just trying to explain why I heard it the way I did.0 -
Yea i think i need to measure my bodyfat. Thanks everyone0
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Some of the most fit lean people I know do cardio. So by no means am I ever against it. In fact I would encourage people to do it because in most cases, it doesn't take much training to learn (how hard can it be to teach someone to run or use an elliptical?) and it's more than likely cost effective to the person.hamptontom wrote: »
Why does it sound dismissive? Especially when it's true? Did you know you burn more fat sleeping 8 hours, than you would doing 2 hours of hiking? Why? Because physical activity will always burn glycogen first before even touching fat stores. At rest the body burns fat EXCLUSIVELY for energy usage.
No, I didn't know that...but it certainly makes sense. It also helps explain why I lose at a slightly higher rate when I curtail eating after 8pm...especially in the time that I've been going to the gym at night.I'm NEVER against exercise of any type. But I'm not going to pacify someone by saying "hey doing all that cardio means you're burning fat" because it's basically not true.
Alright...I think we've veered off into that place where forum discussions often end up. Let me try to hit the "reset" button, here.
I would never suggest, especially considering your profession, that you should suggest something in any scenario that isn't true. So let's reframe this statement, in a way that maybe we both can agree upon:
- Cardio doesn't burn fat from your existing fat stores. The only way that's lost is by eating at a deficit.
BUT -
would it not also be accurate to say:
-Cardio doesn't burn existing fat - it burns off calories that might have otherwise been stored as fat?
Please understand that I'm not trying to contradict your statements, and I'm not trying to call you out on anything - I'm not really in a position to argue with you on ANY of this, believe me. But - and correct me if I'm wrong - it seems to stand to reason that incorporating some form of cardio could only be helpful to pretty much ANYONE that identified weight loss as a fitness goal, since it burns off calories that wouldn't have been burned off in its absence.
The reason I said it sounds dismissive is because when you say to someone - especially someone who's coming here asking for advice - that "they don't need to do cardio to burn fat"...well, OK. The facts support that statement. But you have to see where that could be interpreted negatively...right?
That's all I'm tryin' to say, man. At first blush, it comes off as a cardio brush-off. I get that it wasn't your intention. I'm just trying to explain why I heard it the way I did.
If it sounded negative...................then I apologize. I would have said the same thing if someone would have asked about weight lifting, martial arts, horseback riding, etc. to burn fat.
Exercise IMO is always important regardless of what it is. It really does the body good and helps with metabolic rate especially if someone is reducing calories to lose weight (since metabolic rate automatically slows when the body senses deficit).
I was merely speaking from a physiological point of view when it comes to weight/fat loss, that exercise isn't needed to achieve it. Being in shape and having better body composition would definitely need exercise though.
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