How to: Ab Advice? With Pics

Dalton1720

I started heavy lifting about a week ago and have been doing dead lifts, squats, and lifting free weights for my arms. I love these exercises because I feel sore the next day and can see improvements, but for my abs… sit up and crunches just aren't doing it anymore. What are some exercises/equipment good for toning tummies?
Note: I work out every other day and belong to a 24/hr fitness super sport.

As for the picture, I was wondering if I could get an estimate of how long it might take to have a firm tummy with a good routine. Im going on a beach trip for fourth of July and would really love to have my "dream body" by then. I prefer not too be to muscular, just tightened up.
Thanks in advance for your feedback. (:

mustgetmuscles1

"Toning" is just a term for reducing body fat while maintaining muscle. There is no way to spot reduce body fat anywhere.

Just keep doing what you are doing and give it some time to work. Months not a week. Do the crunches if you like but they are not going to get you there any faster. Lift the weights while you cut weight. The lifting will retain the muscle you have leaving you with the tone look you want.

Dalton1720

Maybe I used the wrong terms. I know I have to continue to lose weight, but Im sure with a good routine I could tighten up my mid section some.

RaggedyPond

It takes years and low body fat.

Fujiberry

"Toning" is just a term for reducing body fat while maintaining muscle. There is no way to spot reduce body fat anywhere.

Just keep doing what you are doing and give it some time to work. Months not a week. Do the crunches if you like but they are not going to get you there any faster. Lift the weights while you cut weight. The lifting will retain the muscle you have leaving you with the tone look you want.

^^^ This.

If you want a flatter tummy, you will need to lower your body fat with a caloric deficit. You can't control where you lose body fat, that's like trying to control where all of the weight gain goes.

mustgetmuscles1

Maybe I used the wrong terms. I know I have to continue to lose weight, but Im sure with a good routine I could tighten up my mid section some.

The lifting you are doing is strengthening your core muscles and you can add additional core/ab work if you like but it wont get you there any faster. Sorry.

Dalton1720

The thing is, I don't want to be to thin. I feel if I lose more than my desired 5 pounds I would be so. I just want to be firm and somewhat muscular.

RaggedyPond

To get what you are asking for you need to lose more fat. Probably another 15. You have a higher body fat right now.

mustgetmuscles1

The thing is, I don't want to be to thin. I feel if I lose more than my desired 5 pounds I would be so. I just want to be firm and somewhat muscular.

You are on the right track. You just need to be patient and consistant.

You look great and I can see some strong core muscle in the profile pic. I bet in 3 months, if you stick to it, you will be very happy with the results,

Fujiberry

To be 'muscular', you have to gain weight and lift, not lose weight. Stop looking at the scale as a sign or progress. My weight fluctuates 1-10 lbs because of water and undigested food. :P Really.

Instead, measure with pictures and measurements. If you'd like to look 'firm', eat at maintenance, and lift heavy. This is called a recomp. You won't get fast results, but you'll be able to lose fat and gain muscle at the same time. I'm assuming that you're a beginner when it comes to lifting--good! This 'recomp' only works for beginners, so you're at the right spot to start.

erinelissa91

Eat clean. Abs are made in the kitchen, You can do all the situps you want, but if you are eating foods high in fat and high glycemic carbs, the weight, especially around the stomach won't come off very fast at all. Seriously, try eating completely clean, no, or very very little processed foods.

I know everyone else is saying "no spot reducing" which is true. However, that doesn't mean ab routines are pointless. Plank rotations are killer, along with leg lifts which tighten the transverse abs in your lower abdomen. I read something recently that said chin ups work the abs harder than any other exercise. Tone arms and abs in one go. It's worth it to give it a try.

Try adding weights to your normal ab routine too. By July you should be flatter, but no guarantee of solid dream abs. Those don't show up over night sadly and it takes years of dedication and listening to your body to get those lil babies. Good luck and you look good!

Dalton1720

Raggedy, If I lost 15 pounds I would be a stick! Im 130 and 5'3. I would be on the low side of my BMI which is not a look I personally want.

Fujiberry, Its hard to not rely on the scale, but you're right. I started not weighing myself daily which has helped.
And yes I am. I like that Idea a lot, but if you're eating at maintence how do you still lose weight?

Mustgetmuscle, Thank you for your advice. I know this isn't a fast process, but I do hope to see some results by then. (:

RaggedyPond

BMI of 23 still has plenty to lose.


But what you can do as stated earlier by another poster is do a recomp and work on getting your lean mass up. When you have more muscle you can weigh more and still look firm.

Dalton1720

erinelissa91, Thank you! I will definitely take your advice. Oh, I know I won't have those yet, but you gotta start somewhere. As for the carbs, Ive been cutting down a lot on them, however I do have a sweet tooth which is hard to fight. Lol.

steve0820

If you're eating at maintenance, or a slight deficit, and have a proper lifting routine. (you mentioned Squats and deadlifts), you're still able to lose BF and recomp, which that's what it seems your after. Keep doing what you're doing.

I don't believe in much isolation exercises for your core, especially situps/crunches. I stick with isometric exercises like L-sits, v-holds, planks, things like that.

Fujiberry

Eating at maintenance-- you don't really 'lose weight'. You lose fat, and gain muscle--both counteract each other, keeping you around a specific stable weight.

Caloric deficit : Lose fat/muscle (ratio varies)
Maintenance : Stabilizing weight. Beginners can do a recomp (lose fat/gain muscle slowly)
Surplus: Gain fat/muscle (ratio varies)

Me at a caloric deficit:


This is me after a bit of recomp. I went from eating a caloric deficit to eating at maintenance. I lifted, I ate, and I became slimmer.


And a surplus:

Dalton1720

Steve, Ah okay. I would like to lose 5-8 pounds still and then focus mainly on gaining muscle. I hear a lot of people prefer full body exercise rather than isolation which makes sense, I mean you can't argue the results. Im a bit confused about how to properly weight train. I see people log 60 minutes and Im like, "How the heck did you do that for 60 minutes?" I get super sore after a half hour.

Fujiberry, Wow! You look absolutely amazing! I still think I need more trimming. You were already small when you started, but I can defiantly see how weight training makes a difference. What would you recommend a starting routine and how often? Thanks so much for helping me all your advice!

steve0820

Steve, Ah okay. I would like to lose 5-8 pounds still and then focus mainly on gaining muscle. I hear a lot of people prefer full body exercise rather than isolation which makes sense, I mean you can't argue the results. Im a bit confused about how to properly weight train. I see people log 60 minutes and Im like, "How the heck did you do that for 60 minutes?" I get super sore after a half hour.

Fujiberry, Wow! You look absolutely amazing! I still think I need more trimming. You were already small when you started, but I can defiantly see how weight training makes a difference. What would you recommend a starting routine and how often? Thanks so much for helping me all your advice!

Most people who begin lifting are referred to Starting Strength, Stronglifts or NROLFW for the most part. I don't know much about the last program, but the other 2 are 3 days a week, should take no more then 1h to complete the workouts, and they revolve around compound movements, which are really some of the best for your core as well.

If you're really unsure about what exercises and programming, those routines are tried and proven for great results.

Soreness in the beginning will be normal. Those programs are also designed to have rest days in between each lifting session for that reason.

Fujiberry

^^^^ Those programs, as well as All Pros and Strong Curves.

As long as you incorporate these into your routine, you're fine.

> 6 Compound Lifts
- Bench
- Squat
- Deadlift
- Pull-ups
- Rows
- Military Press

+ Leg Press
+ Calf raises

In fact, why not try that out as a routine so you can get a feel for them? These lifts are the foundation of any effective lifting routine.
Try them out 3x a week. 3-4 sets of 6-12 reps. You should be struggling with the last few reps.

Dalton1720

Steve, Ive heard of the stronglift workout and have seen great results from it! I already am quite sore anyhow. Is it alright to still work out when you are sore or will your strain your muscles?

Fujiberry, Thank you so much! I will be trying this routine out tomorrow. It seems challenging, but I need a more structured workout session. Its like having a personal training. (:

Also, if you guys don't mind answering… To find out my new TDEE would I put exercising 3-4 times a week? And does it matter if Im not doing any cardio? I always assume they mean cardio to find out your TDEE since its about calorie intake.
Thanks again, I can not stress enough how helpful this is. (:

steve0820

Steve, Ive heard of the stronglift workout and have seen great results from it! I already am quite sore anyhow. Is it alright to still work out when you are sore or will your strain your muscles?

Fujiberry, Thank you so much! I will be trying this routine out tomorrow. It seems challenging, but I need a more structured workout session. Its like having a personal training. (:

Also, if you guys don't mind answering… To find out my new TDEE would I put exercising 3-4 times a week? And does it matter if Im not doing any cardio? I always assume they mean cardio to find out your TDEE since its about calorie intake.
Thanks again, I can not stress enough how helpful this is. (:

As far as soreness or DOMS, it's really up to the individual to listen to their bodies. I've seen myself not be able to walk properly after a good leg workout, so the next day, might be a easy walk, some bodyweight exercises, and usually foam rolling. If the soreness is not so limiting, I'll either go for a run, or it's another lifting day that doesn't have the same muscles used primarily.

I would add at least 3-4 times a week for exercising when doing your new TDEE. Also, I don't believe MFP calculates your exercises cals (someone can correct me on this) So you have to account for that, and eat some of it back, and or, add your exercises to the database.

Another helpful link for your TDEE is Scooby's workshop:

http://scoobysworkshop.com/accurate-calorie-calculator/

Diza114

Dump

LilithElina

I'm not sure how helpful this can be, sorry if it's not, but I'd like to suggest my personal favourite workout website: http://www.bodbot.com/
You tell them the usual stuff about your body (weight, height...), what you want to achieve, how fit you already are, what equipment you have and how much time. Then you'll get personalised workouts that should help you reach your goal(s).
I love it because I was also struggling to give my workouts some structure, and didn't know how to do that.

shmerek

Eating at maintenance-- you don't really 'lose weight'. You lose fat, and gain muscle--both counteract each other, keeping you around a specific stable weight.

Caloric deficit : Lose fat/muscle (ratio varies)
Maintenance : Stabilizing weight. Beginners can do a recomp (lose fat/gain muscle slowly)
Surplus: Gain fat/muscle (ratio varies)

Me at a caloric deficit:


This is me after a bit of recomp. I went from eating a caloric deficit to eating at maintenance. I lifted, I ate, and I became slimmer.


And a surplus:

I just want to say wow. Killer progress.