So you want a nice stomach

andysport1 wrote: »

As you answered Fraser question maybe you'll answer mine.
I used to do Triathlon and intend to return popped 60lbs on in 10 months oops
So it's coming off, I would like maybe 4 out of a six pack
My leg, shoulder and arm muscles are generally quite defined so I am aware I need to do a little extra so as when I have lost the excess my abs show.
I hate weights, I like classes, bodypump, circuits, spinning

If your replies say "go lift weights" I will sooner not have abs

@andysport1 What exactly about weights do you not like?

Having lean mass is important to having visible abs (4 pack or 6 pack depends on genetics, you can't just develop a specific number of abs). Abs is a combination of enough lean mass and low body fat. It's possible that you are active enough or use your muscles in a way that has developed lean mass. There's also a chance that you will need to do some sort of resistance training to develop enough muscle. There are things like convict conditioning or other body weight exercises that can be done instead of going to the gym and lifting.

Either way it's going to come down to you dropping the fat and either having or gaining enough lean mass.

andysport1 wrote: »

usmcmp wrote: »

@andysport1 What exactly about weights do you not like?

Having lean mass is important to having visible abs (4 pack or 6 pack depends on genetics, you can't just develop a specific number of abs). Abs is a combination of enough lean mass and low body fat. It's possible that you are active enough or use your muscles in a way that has developed lean mass. There's also a chance that you will need to do some sort of resistance training to develop enough muscle. There are things like convict conditioning or other body weight exercises that can be done instead of going to the gym and lifting.

Either way it's going to come down to you dropping the fat and either having or gaining enough lean mass.

Weights just seem boring,
I love the classes, swimming, running, cycling

Genetics, I didn't realise they played a part.
convict conditioning has a similar goal to one of my existing classes bodypump
Exercises with a bar, the bar is weighted between 10kg and 30kg then we do an hour of exercise, chest press, triceps, bicep, squat, lunges etc.
I currently do 2 classes a week
do you think this will be enough or may I still need to add a bit more or is there something specific that I need to add.

Thank you for your help

It will help, but you won't know if it was enough until you get leaner. You might want to add in more or look into You Are Your Own Gym. I understand that it seems boring, but if you cut it down to just doing the main compound lifts or find a program that only takes 20 minutes you won't have enough time to get bored. I hate cardio, I think it's boring. I do it because it helps me reach my goals and it's important for health. Unfortunate part of being an adult and having specific goals.

andysport1 wrote: »

Part of my program contains body weight exercises.

Compound lifts, I've just googled this it shows dead lifts, chest press, bicep curls allsorts.

Are compound lifts a full range of weight lifting movements with the target of high weights low reps ?

Generally the compound lifts are defined as multi-joint lifts. The big 3 are normally squat, bench press, deadlift. Biceps curls would not be a compound lift since it concentrates effort on the biceps (triceps do get some small work from it). If you concentrated on squats, bench press, deadlifts, lunges, push ups, pull ups, and over-head press you would use multiple muscles at once and get the most from the workout.

There are also a variety of ways to change each one up. Like with bench press you can do it with a barbell or dumbbells, you can do incline, flat or decline. That means it doesn't have to be the same thing day after day.

Heavy weights for 1-6 reps is for strength. The 8-12 rep range is for building size and is done fairly heavy as well. Doing 15+ reps is for endurance. These are not exclusive ranges because you can build size doing lower reps and you can build size doing higher reps. The goal for any of the rep range should be to eventually be able to increase the weight you perform the exercise with.