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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Training Discussion Board
 H.I.T. Bodybuilder
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| Author | Topic: H.I.T. Bodybuilder | ||
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Cool Novice 
Posts: 28 |
Hey HIT, I have a question about abs. You have been a big help on other occasions, so I was wondering if you could give me some advise on getting a six pack. Now I have real strong abs I use them everyday for shooting. I tighten my abs when I hold on my shot. So I have to believe they are getting some work from just my every day shit, But I would like to know the best way to obtain the whole six pack thing. I do 30 minutes of cardio 4 times a week. My diet is very good. But I need to know hiw often to work them, and what exercises to do. Any advise would be greatly appreciated.     | ||
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Amateur Bodybuilder 
Posts: 55 |
I believe that you should train abs just like any other body part. I train using High Intensity Training. So I train mine with only one exercise, once a week. If you want to develope abs, don't worry. Squats will help you. Believe me. Don't use a belt if you squat. But when you're done with your preconditioning program, let me know and I'll put you on a more advanced program. Eventually, when you start training heavy, your abs will get worked from doing squats and deadlifts. There is constant undirect stress from squats and deadlifts. If you want your abs to show, you need to fix your diet. You can train your abs and do all the cardio you want, but if you do not diet, you will never see them. Here's a way to find your base calories. From there, I recommend lowering your calorie intake by 100 and wait and see if there was any fat loss. If you are losing fat, keep your calories the same. You should lose no more than one pound per week. If you lose more, you're probably losing muscle too. If you find that you are no longer losing weight, cycle your caloreis. Example: Say that my base calorie requirement is 3200. I would use that as my high calorie day. My medium calorie day would be 2800-3000. My low calorie day would be 2400-2600. Take in 40% of your calories from carbs, 40% protein and 20% fat. Monday: low calorie day; By alternating your calories, your body will never adapt. Do not go below 2200 calories, that's really low. Eventually, you can also alter your carb intake as well. But be careful. ------------------  | ||
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Amateur Bodybuilder
Posts: 55 |
Formula for finding your BMR Bodyweight / 2.2 = __(A)___ A=kilograms ------------------ | ||
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Amateur Bodybuilder
Posts: 209 |
BUMP! ------------------ |
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posted September 07, 2000 02:58 PM