How to get abs for dummies

arwacky
arwacky Posts: 1,653 Member
in Fitness and Exercise
Ok I never thought I could get abs. Ever. But I was able to get a kinda flat stomach fairly quickly and I wanted to know the best way to get rock hard abs. Any tips would be appreciated :smile:
«1

Replies

  • Fithealthyforlife
    Fithealthyforlife Posts: 866 Member
    Compound lifts!!!

    I couldn't resist posting this. I'm starting to get abs for the first time in my life now!

    Edit: and planking.
  • arwacky
    arwacky Posts: 1,653 Member
    Blahhhh don't tell me more about deadlifts for at least 3 weeks. Hahahaha.

    I'll do more planks then
  • jaya_lakshmi27
    jaya_lakshmi27 Posts: 50
    How'd you get a flat stomach? I'm getting closer, but I'm stuck with a still slightly rounded stomach.

    Oh lord deadlifts...
  • arwacky
    arwacky Posts: 1,653 Member
    How'd you get a flat stomach? I'm getting closer, but I'm stuck with a still slightly rounded stomach.

    Oh lord deadlifts...
    Agreed about deadlifts. Lol!!!!! I didn't really do anything. Just ate right, reduced my sugar intake and worked out (cardio and conditioning with small amounts of weights). It kinda just happened..literally. One day I noticed my stomach was wayyyy flatter and it kinda stayed that way. Now I wanna see if I can achieve abs!!! Hehe
  • arwacky
    arwacky Posts: 1,653 Member
    Oh! And increased my water intake!!! I always carry a water bottle with me now.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Blahhhh don't tell me more about deadlifts for at least 3 weeks. Hahahaha.

    I'll do more planks then

    ?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    keep eating in a calorie deficit, lift heavy with compound movements, hit macros I would suggest 40% protein, 30% carbs, 30% fat..

    I would say work abs about once a week with weight movements like incline sit ups, decline sit ups, russian twists, etc…
  • arwacky
    arwacky Posts: 1,653 Member
    Blahhhh don't tell me more about deadlifts for at least 3 weeks. Hahahaha.

    I'll do more planks then

    ?
    I only started learning the correct way to do deadlifts today and I felt sooooo awkward lol. That is all. Do you know how I can get abs??
  • arwacky
    arwacky Posts: 1,653 Member
    keep eating in a calorie deficit, lift heavy with compound movements, hit macros I would suggest 40% protein, 30% carbs, 30% fat..

    I would say work abs about once a week with weight movements like incline sit ups, decline sit ups, russian twists, etc…
    Will do!!! Thanks :smile:
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Blahhhh don't tell me more about deadlifts for at least 3 weeks. Hahahaha.

    I'll do more planks then

    ?
    I only started learning the correct way to do deadlifts today and I felt sooooo awkward lol. That is all. Do you know how I can get abs??

    ahh I see what you mean ..you had to do a form re-set?
    hard work, dedication, etc…see my previous post ...
  • littleandysmom
    littleandysmom Posts: 173 Member
    There's lots of good ab youtube workouts that you can do at home.
    Here's a good one....my abs were burning afterwards.
    http://www.youtube.com/watch?v=BsaD-BadB9M
  • usmcmp
    usmcmp Posts: 21,219 Member
    I made a thread just for this.

    http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach
  • vjohn04
    vjohn04 Posts: 2,276 Member
    I made a thread just for this.

    http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach

    ^this.
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    Calorie deficit, ab exercises, HIIT twice a week, low intensity steady state cardio 5 to 6 times weekly, carb cycle.
  • usmcmp
    usmcmp Posts: 21,219 Member
    Calorie deficit, ab exercises, HIIT twice a week, low intensity steady state cardio 5 to 6 times weekly, carb cycle.

    No. Resistance training is far superior to steady state cardio.
  • Cranquistador
    Cranquistador Posts: 39,744 Member
    deadlifts.
  • arwacky
    arwacky Posts: 1,653 Member
    I made a thread just for this.

    http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach
    Thank you!!!!!! :flowerforyou:
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    Calorie deficit, ab exercises, HIIT twice a week, low intensity steady state cardio 5 to 6 times weekly, carb cycle.

    No. Resistance training is far superior to steady state cardio.

    I thought she was already doing resistance training. Do both.
  • steve0820
    steve0820 Posts: 510 Member
    Calorie deficit, ab exercises, HIIT twice a week, low intensity steady state cardio 5 to 6 times weekly, carb cycle.

    No. Resistance training is far superior to steady state cardio.

    I thought she was already doing resistance training. Do both.

    Cardio is good for the heart and lungs, but not for abs.

    Like others have posted above, compound lifts is where its at and lowering your BF to see visible abs. If you want abs, just cut cals. If you want a strong @ss core and abs, do both (squats/deadlifts)

    As far as isolation work for the core, I do planks, L-sits (different forms), v-holds, things like that, once in a while.
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    Calorie deficit, ab exercises, HIIT twice a week, low intensity steady state cardio 5 to 6 times weekly, carb cycle.

    No. Resistance training is far superior to steady state cardio.

    I thought she was already doing resistance training. Do both.

    Cardio is good for the heart and lungs, but not for abs.

    Like others have posted above, compound lifts is where its at and lowering your BF to see visible abs. If you want abs, just cut cals. If you want a strong @ss core and abs, do both (squats/deadlifts)

    As far as isolation work for the core, I do planks, L-sits (different forms), v-holds, things like that, once in a while.

    http://www.bodyrecomposition.com/fat-loss/steady-state-and-interval-training-part-1.html
    Nevermind that, over the decades, bodybuilders have gotten into contest shape with (often endless amounts of) cardio, runners, cyclists and swimmers are extremely lean, etc. Somehow, aerobic training has gotten a bad rap.
  • steve0820
    steve0820 Posts: 510 Member
    Calorie deficit, ab exercises, HIIT twice a week, low intensity steady state cardio 5 to 6 times weekly, carb cycle.

    No. Resistance training is far superior to steady state cardio.

    I thought she was already doing resistance training. Do both.

    Cardio is good for the heart and lungs, but not for abs.

    Like others have posted above, compound lifts is where its at and lowering your BF to see visible abs. If you want abs, just cut cals. If you want a strong @ss core and abs, do both (squats/deadlifts)

    As far as isolation work for the core, I do planks, L-sits (different forms), v-holds, things like that, once in a while.

    http://www.bodyrecomposition.com/fat-loss/steady-state-and-interval-training-part-1.html
    Nevermind that, over the decades, bodybuilders have gotten into contest shape with (often endless amounts of) cardio, runners, cyclists and swimmers are extremely lean, etc. Somehow, aerobic training has gotten a bad rap.

    Can you lose fat doing cardio, of course, just like anything else in a calorie deficit.

    Using Bodybuilders is not a good example, theses guys use cutters before a show, it's a bit different. Also, most of theses guys cut hardcore nutrition wise, weeks before. I can't tell you how many buddies I saw pass out at the gym, the weeks leading up to a show!
  • usmcmp
    usmcmp Posts: 21,219 Member
    Calorie deficit, ab exercises, HIIT twice a week, low intensity steady state cardio 5 to 6 times weekly, carb cycle.

    No. Resistance training is far superior to steady state cardio.

    I thought she was already doing resistance training. Do both.

    Cardio is good for the heart and lungs, but not for abs.

    Like others have posted above, compound lifts is where its at and lowering your BF to see visible abs. If you want abs, just cut cals. If you want a strong @ss core and abs, do both (squats/deadlifts)

    As far as isolation work for the core, I do planks, L-sits (different forms), v-holds, things like that, once in a while.

    http://www.bodyrecomposition.com/fat-loss/steady-state-and-interval-training-part-1.html
    Nevermind that, over the decades, bodybuilders have gotten into contest shape with (often endless amounts of) cardio, runners, cyclists and swimmers are extremely lean, etc. Somehow, aerobic training has gotten a bad rap.

    Can you lose fat doing cardio, of course, just like anything else in a calorie deficit.

    Using Bodybuilders is not a good example, theses guys use cutters before a show, it's a bit different. Also, most of theses guys cut hardcore nutrition wise, weeks before. I can't tell you how many buddies I saw pass out at the gym, the weeks leading up to a show!

    I may not have been as shredded as them, but I didn't do cardio leading up to my last competition. Just lifting, mostly compounds.
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    I've been doing compound lifts for years, and I can't get lean just with compounds and a calorie deficit, maybe because my body is use to lifting even if I progressively increase the weight to still be lifting heavy. Adding HIIT and steady state has definitely broken some plateaus. I never do cardio during a "bulking phase" so I don't have an aerobic adaption when I start cardio while dieting.

    Perplexing. I just see it as a tool. If you can get lean without cardio, more power to you.
  • steve0820
    steve0820 Posts: 510 Member
    Calorie deficit, ab exercises, HIIT twice a week, low intensity steady state cardio 5 to 6 times weekly, carb cycle.

    No. Resistance training is far superior to steady state cardio.

    I thought she was already doing resistance training. Do both.

    Cardio is good for the heart and lungs, but not for abs.

    Like others have posted above, compound lifts is where its at and lowering your BF to see visible abs. If you want abs, just cut cals. If you want a strong @ss core and abs, do both (squats/deadlifts)

    As far as isolation work for the core, I do planks, L-sits (different forms), v-holds, things like that, once in a while.

    http://www.bodyrecomposition.com/fat-loss/steady-state-and-interval-training-part-1.html
    Nevermind that, over the decades, bodybuilders have gotten into contest shape with (often endless amounts of) cardio, runners, cyclists and swimmers are extremely lean, etc. Somehow, aerobic training has gotten a bad rap.

    Can you lose fat doing cardio, of course, just like anything else in a calorie deficit.

    Using Bodybuilders is not a good example, theses guys use cutters before a show, it's a bit different. Also, most of theses guys cut hardcore nutrition wise, weeks before. I can't tell you how many buddies I saw pass out at the gym, the weeks leading up to a show!

    I may not have been as shredded as them, but I didn't do cardio leading up to my last competition. Just lifting, mostly compounds.

    Exactly!! The guys doing crazy cardio before a show, are probably trying to lose the last of the water and reach 2-3% BF, while eating a can of tuna a day haha, not pretty!!! It usually means they didn't start their cut early enough and have to shed what they can, like fighters do a day or 2 before a fight to make weight.
  • steve0820
    steve0820 Posts: 510 Member
    I've been doing compound lifts for years, and I can't get lean just with compounds and a calorie deficit, maybe because my body is use to lifting even if I progressively increase the weight to still be lifting heavy. Adding HIIT and steady state has definitely broken some plateaus. I never do cardio during a "bulking phase" so I don't have an aerobic adaption when I start cardio while dieting.

    Perplexing. I just see it as a tool. If you can get lean without cardio, more power to you.

    Everyone is different no doubt, and if that's what worked for you and getting over your plateau, then who can argue with that. Kudos Brother.
  • usmcmp
    usmcmp Posts: 21,219 Member
    I've been doing compound lifts for years, and I can't get lean just with compounds and a calorie deficit, maybe because my body is use to lifting even if I progressively increase the weight to still be lifting heavy. Adding HIIT and steady state has definitely broken some plateaus. I never do cardio during a "bulking phase" so I don't have an aerobic adaption when I start cardio while dieting.

    Perplexing. I just see it as a tool. If you can get lean without cardio, more power to you.

    Maybe that "lifting heavy" is your problem. If you are cutting and doing a strength program you'd see slower results than a hypertrophy program. Also, does your "lifting heavy" include progressive overload or are you just lifting to lift? While picking things up and putting them down is great, there is just lifting and there is effective lifting for your goals.

    By all means if you want to do cardio do cardio, but telling a young woman to do cardio every day during the week is significantly less effective than encouraging her to dedicate time to a hypertrophy program.
  • arwacky
    arwacky Posts: 1,653 Member
    Lol. Interesting where this thread has gone.

    I plan on continuing my HIIT and adding on more strength training/planks. But out of curiousity if I were to start jogging more would that negatively effect my goal of abs? I need to build up to 5 miles jogging and I think I might start running every other day or so.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Why not just buy a dummy that already has abs?
  • Mrsallypants
    Mrsallypants Posts: 887 Member

    Maybe that "lifting heavy" is your problem. If you are cutting and doing a strength program you'd see slower results than a hypertrophy program. Also, does your "lifting heavy" include progressive overload or are you just lifting to lift? While picking things up and putting them down is great, there is just lifting and there is effective lifting for your goals.

    By all means if you want to do cardio do cardio, but telling a young woman to do cardio every day during the week is significantly less effective than encouraging her to dedicate time to a hypertrophy program.

    Always up the weight if I can break a rep range (progressive overload). Always write down the weight used and reps performed. I do a combination of strength and hypertrophy such as Ice Cream Fitness.

    If she isn't doing some weight lifting program, I assume adding it would be a new form of stimulation for her which is good for fat loss. A high volume program with 60-90 seconds rest between sets should burn more calories than a standard beginner strength program. Still, if that isn't cutting it, adding cardio would be beneficial.
  • Kimsoontobe
    Kimsoontobe Posts: 110 Member
    Bump

Categories