Ladies who went from squishy stomachs to six packs...

justjenny

Can you please share your ab workout, and some before and after pics for inspiration?
Seems like this is the last place I see results. Especially the lower abs. I use the ab machines at the gym, do many many planks, and use the roman chair. Would love some new ideas to change things up a bit.

Thanks!

jaz050465

Are your abbs there but just covered in fat? You need to have a low body fat% to see them?

jacksonpt

Are you Abbas there just covered in fat? You need to have a loe body fat% to see them?

This.

On a side note... most people can do "ab work" (crunches and the like) until they are blue in the face with little to no results. Get your diet honed in, be patient, do heavy squats and heavy deadlifts, and be patient.

johloz

May seem strange, but the most effective thing for my abs has been more squats.

Jindra12

If you could control with what you eat will enable you to have a six packs. It is not a secret. Everyone knows it but they didn't like it, so they went for something else and it never works.

Matt_Wild

I have my other half on this diet or very close and she's achieved this look:

Meal 1: 120g lean steak with 30g nuts
Meal 2: 100g chicken/turkey breast and veg
Meal 3: lean steak, some green vegetables with a small handful of nuts
Pre-Workout Meal: protein shake
Meal 4: another protein shake, 15g of Glutamine
Meal 5: 150g white fish and 100g vegetables

LeenaRuns

I have my other half on this diet or very close and she's achieved this look:

Meal 1: 120g lean steak with 30g nuts
Meal 2: 100g chicken/turkey breast and veg
Meal 3: lean steak, some green vegetables with a small handful of nuts
Pre-Workout Meal: protein shake
Meal 4: another protein shake, 15g of Glutamine
Meal 5: 150g white fish and 100g vegetables

Yup--abs are made in the kitchen.

PhilyPhresh

If you could control with what you eat will enable you to have a six packs. It is not a secret. Everyone knows it but they didn't like it, so they went for something else and it never works.

Whats the saying? "Abs are baked in the kitchen"

xMonroeMisfit

Abs are made in the kitchen

Taken from an article "Regardless, the advice is the same across the board: a controlled diet high in whole grains (>5grams fiber per serving), lean protein (<5 grams per serving), fruits and vegetables and other non-processed foods that create a calorie deficit will get you to your goal more quickly. "

nessagrace22

May seem strange, but the most effective thing for my abs has been more squats.

Wow I need an education! Didn't know squats were good for the abs!!!

UsedToBeHusky

I'm just bumping because I want to see before and afters... I'm a bit squishy myself at the moment.

Matt_Wild

I personally favour protein over carbs due the fact it takes more to make energy from protein (25-30% wasted) against carbs (6-8% wasted) and generally people find protein easier on the appetite and less hunger and appetite control needed.

Lyra89

The 30 day shred dvd by Jillian Michaels & a clean diet 80% of the time really toned up my tummy! Running and squatting do more for me than crunches, but I add in crunches anyway.

When I eat poorly, I lose a lot of progress...I really do believe that how your tummy looks is MOSTLY down to what you eat. Right now I'm a bit squishy again because I indulged a lot over the past couple of months! But after a few days back to clean eating, I've lost inches.

Matt_Wild

May seem strange, but the most effective thing for my abs has been more squats.

Wow I need an education! Didn't know squats were good for the abs!!!

Its perfect - think about it - when you have a large weight above you, the pivot point becomes the centre of your torso - your abs!

Topsking2010

Bump

MartialPanda

ALSO. It depends on the look you want. You could eat the meals everyone else is suggesting. My addition would be to increase your water and fiber intake as well. It really helps. I have a 6 pack on a good day and 4 every other time. I don't have them now because i'm a sad college student and it's finals. Mostly the finals issue. But regardless. Like EVERYONE else is saying. They're made in the kitchen.

Some exercises that I think you should include sans just "ab" work are STABILITY exercises. Or compound exercises where you're engaging your core but not directly working it.

mrseelmerfudd

i have really good core strength- despite having a large belly, i can feel my muscles under it!!! i have it due to all my sports!! hoping once i lose weight and tone it will be shown off- though i dont fancy a six pack.

maab_connor

May seem strange, but the most effective thing for my abs has been more squats.

Wow I need an education! Didn't know squats were good for the abs!!!

that is the beauty of complex movement. you use your entire body, you work your entire body.

so eat lean and work ALL the muscles. at least, that's my plan.

Lyra89

I personally favour protein over carbs due the fact it takes more to make energy from protein (25-30% wasted) against carbs (6-8% wasted) and generally people find protein easier on the appetite and less hunger and appetite control needed.

It isn't good for anyone to eat only protein, though, unless they were consuming over half their calories in fruit and veg...all the research I've done over the past four years points towards long term health problems, degenerative diseases, digestive issues etc etc...if done over a long period of time. It might do wonders for the physical form, but for vanity's sake, I'd never ever put my health at risk. Nothing wrong with potatoes, rice, pasta etc...entire healthy slim populations of people have thrived on these foods.

justjenny

So what other things should I be adding to my daily meals? Or taking away?

Burlesque12

May seem strange, but the most effective thing for my abs has been more squats.

Do you do the squats with any weights?

MartialPanda

Drink more water, have less sugar and SALT. For the abs to show through. A lot of times (for me) its my salt intake so i have water weight. bleh. Add some more protein and VEGGIES!!

Matt_Wild

I personally favour protein over carbs due the fact it takes more to make energy from protein (25-30% wasted) against carbs (6-8% wasted) and generally people find protein easier on the appetite and less hunger and appetite control needed.

It isn't good for anyone to eat only protein, though, unless they were consuming over half their calories in fruit and veg...all the research I've done over the past four years points towards long term health problems, degenerative diseases, digestive issues etc etc...if done over a long period of time. It might do wonders for the physical form, but for vanity's sake, I'd never ever put my health at risk. Nothing wrong with potatoes, rice, pasta etc...entire healthy slim populations of people have thrived on these foods.

Then don't!

Remember I said 'I personally'. Not 'you should'.

Simples.

EDIT

Just realised I left half the diet out (3 days lo carbs, 1 day carbs)!

Meal 1: 80g oatswith water, and a scoop of whey protein.
Meal 2: 120g chicken breast and veg
Meal 3: 120g extra lean steak, veg and 60g wholegrain rice or similar
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g Glutamine
Meal 5: 120g white fish, 2-3 baby potatoes potato and veg
Meal 6: protein pancake with 30g peanut butter; Sounds delicious.

jacksonpt

So what other things should I be adding to my daily meals? Or taking away?

Depends what kind of diet you can sustain long term.

Step 1: Maintain a healthy and reasonable caloric intake - slight deficit to lose, slight surplus to gain, even to maintain.
Step 2: Maintain healthy macros: start with
- .3g of fats per lb of total body weight
- 1g protein per lb of lean body mass
Step 3: Be patient

Lyra89

I personally favour protein over carbs due the fact it takes more to make energy from protein (25-30% wasted) against carbs (6-8% wasted) and generally people find protein easier on the appetite and less hunger and appetite control needed.

It isn't good for anyone to eat only protein, though, unless they were consuming over half their calories in fruit and veg...all the research I've done over the past four years points towards long term health problems, degenerative diseases, digestive issues etc etc...if done over a long period of time. It might do wonders for the physical form, but for vanity's sake, I'd never ever put my health at risk. Nothing wrong with potatoes, rice, pasta etc...entire healthy slim populations of people have thrived on these foods.

Then don't!

Remember I said 'I personally'. Not 'you should'.

Simples.

EDIT

Just realised I left half the diet out (3 days lo carbs, 1 day carbs)!

Meal 1: 80g oatswith water, and a scoop of whey protein.
Meal 2: 120g chicken breast and veg
Meal 3: 120g extra lean steak, veg and 60g wholegrain rice or similar
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g Glutamine
Meal 5: 120g white fish, 2-3 baby potatoes potato and veg
Meal 6: protein pancake with 30g peanut butter; Sounds delicious.

Well, THAT is better

emily_bird

Do what you want with this info,I'm just sharing it . Disagree or agree, it's up to you make up your own mind. I haven't read what the others have written, but I posted this because I remember getting a newsletter on abs recently.Good luck and I hope that you can get the abs that you want soon!



3 Killer Techniques That Get Rid of Stubborn "Ab Flab"

So You Can Carve Out Those Ripped Abs

Without Starving Yourself or Doing Hundreds of Sit-Ups
Written by Shin Ohtake, Strength Coach, Fitness & Fat Loss Expert, Author of MAX Workouts


We all want great abs. In fact, “abs” consistently rank as the number one body part people are most attracted to in the opposite sex AND want to improve most about themselves. So, I’m going to set the record straight and give you the TRUTH about losing that spare tire so you can reveal those lean, defined abs hiding underneath that stubborn layer of belly fat.

Have you been doing countless sit-ups, crunches and side bends hoping to flatten your stomach, but you haven’t noticed a bit of difference whatsoever?

Hell, at some point you’ve probably been so determined to get rid of that stubborn ab flab that you tried every “As Seen on TV” ab gadget out there. (I admit, I tried a few myself back in the day). Yet, even after religiously crunching it out on your new ab sculptor after every workout, you finally came to the conclusion that your mid-section looked exactly the same as it did before you bought the darn thing!

The thing is, your abs do get sore after doing isolated ab exercises and so it makes you think (or hope) that the exercises are working. But the soreness eventually goes away, and your belly flab sticks around like that annoying neighbor that you just can’t seem to avoid. Frustrating, I know.

It may be hard to believe, but the best way to tone up your stomach is WITHOUT trying to specifically target the abdominal muscles. I know it seems to make sense to try and “spot treat” your abs—that is, until you discover what the role of your abs really is…

Most people think that abs are made to crunch, twist, and bend. However, it’s the complete opposite! The role of your abdominal muscles is to prevent your mid-section from crunching, twisting, and bending. You heard it right, your abs are a stabilizing force designed to resist movement and protect your spine.

So even though you “feel the burn” when you do crunches and other traditional ab moves, you’re actually putting unnecessary pressure on your back, causing more harm than good. These isolated exercises can cause lower back injuries by forcing your spine to flex too much.

Here Are The 3 Keys To Getting Rock-Solid Abs:
#1 - Burn Off That “Ab Flab”
Intensity is the most important factor if you want to put fat burning on auto-pilot. Why? Because high-intensity workouts trigger the “Afterburn” effect (like I talked about on Day 2) by spiking your metabolism for up to 2 days after your workout is over. This scientifically proven method has you burning fat around the clock (literally)!

The real trick to maximizing fat-burning with high-intensity training is choosing the right exercises. The most effective exercises are full-body, functional exercises (like I talked about on Day 1). These compound exercises activate your core and enable you to recruit more muscles simultaneously, which creates a bigger metabolic demand on your body and triggers the release of your fat burning hormones—so you can finally bring that six pack out of hiding.

#2 - Strengthen Your Abs
Strengthening your abs will reinforce your core stabilizers to promote a strong, healthy back. In the video below, I’ll demonstrate some simple, effective functional ab strengthening exercises that you can start incorporating into your workouts right away:





#3 - Cut Down On the Biggest Fat Causing Foods
I’m talking about carbs. Now before you say, “Oh no, not another low-carb diet!”, there’s something really important you need to understand…

Carbs break down into sugar…and sugar is THE biggest reason that you carry fat on your body. Why? Because sugar stimulates a fat storage hormone called insulin...

Let me explain: Insulin is a powerful hormone that’s secreted by your pancreas in presence of sugar. So the more sugar you eat, the more insulin your body will secrete…and that means more potential for storing excess FAT. That’s because any excess sugar your body can’t metabolize gets turned into fat! And the worst part is that your insulin hormone loves to store fat in the belly area for men and in the hips, butt and thigh regions for women. So any excess sugar that your body doesn’t metabolize, guess where it’s headed?!

This is why cutting way down on carbs causes nearly instant fat loss. It’s not a matter of opinion, it’s the science of how your body metabolizes food. Not to mention, most of the “carby” foods out there are highly processed and absolutely terrible for your overall health (you wouldn’t believe some of the health problems these foods have been linked to).

Now, I’m not saying you should eat like a rabbit all day long, but I’m not going to sugar-coat it either (pun intended!). If you aren’t willing to make some changes to keep your carbs in check, you’re NOT going to get flat, washboard abs no matter how much you exercise because you can’t out-exercise a bad diet.

Tomorrow’s Lean Body tip is, “Why Long, Steady-State Cardio Keeps You Soft, Flabby, & Injury Prone…And What To Do About It”

Talk soon,



Shin Ohtake

Author, MAX WORKOUTS

Strength Coach, Fitness & Fat Loss Expert

LaurnWhit

Bump!

nashai01

bump

UsedToBeHusky

So what other things should I be adding to my daily meals? Or taking away?

Depends what kind of diet you can sustain long term.

Step 1: Maintain a healthy and reasonable caloric intake - slight deficit to lose, slight surplus to gain, even to maintain.
Step 2: Maintain healthy macros: start with
- .3g of fats per lb of total body weight
- 1g protein per lb of lean body mass
Step 3: Be patient

I haven't got washboard abs, but I've been on this program for almost a year and step 3 is vitally important. I'm hoping in another year I will be less squishy and will have after pics to share.

JulieRoselovesFreeze

There is a lot of good advice on here. I would also like to add that in addition to change in diet, I have gotten good results from taking classes- a couple core strength classes unique to my gym and also Les Mills CXWORX and Body Combat (all that punching is good for your obliques!).

caseythirteen

I don't have a 6-pack but I have noticed a lot more definition in that area than ever before. I eat at a slight deficit, keep my sodium levels low and do squats, deadlifts and other compound lifts and planks but no other ab work. I truly believe that the combo of diet and squats & deadlifts have made the difference.