Oh my abs!

[emilynichole]

Hi everyone!

I've been doing lots of reading on strength training recently (it's been so much fun! ). I've read a lot about high intensity/low volume vs low intensity/high volume training.

My question is: what about abs? Should I be using a decent amount of weight to work out my core? I mean, it's muscle just like every other muscle...so why train it differently? But then again, it seems like everyone does low intensity ab workouts. I feel like regular crunches, sit-ups, etc just aren't doing much for me...

Any suggestions/opinions would be appreciated! Thanks!

Emily

PS: like I said, I've just started reading and "getting to know" proper terminology...so if I'm completely butchering any concepts, phrases, etc...please let me know! I'm here to learn!

 

[Thandie]

Hi everyone!

I've been doing lots of reading on strength training recently (it's been so much fun! ). I've read a lot about high intensity/low volume vs low intensity/high volume training.

My question is: what about abs? Should I be using a decent amount of weight to work out my core? I mean, it's muscle just like every other muscle...so why train it differently? But then again, it seems like everyone does low intensity ab workouts. I feel like regular crunches, sit-ups, etc just aren't doing much for me...

Any suggestions/opinions would be appreciated! Thanks!

Emily


PS: like I said, I've just started reading and "getting to know" proper terminology...so if I'm completely butchering any concepts, phrases, etc...please let me know! I'm here to learn!

Hi Emily,

You don't have do heavy weights for abs. As you train your abs get a workout. The main component for your six pack is diet. I do abs once a week, incorporated with calves. That takes me about 30 minutes of about 4 different exercises hitting the lower and upper abs. Sometimes I use a 12-20lbs medicine ball and do decline crunches with the MB on my chest. 4 sets/20 reps.

Hanging leg raises with ankle weights or holding a 12lb medicine ball between my legs.

 

[emilynichole]

Thanks Thandie! Ironically, I've started doing decline crunches with a 15 pound DB on my chest, too! Perhaps the medicine ball would be more comfortable

My diet needs some work...I'm pretty healthful...but I need to crack down and start eating different carbs (cereal should be replaced with oatmeal, etc). I've read a lot of your posts to other people about diet...it's been really helpful!

 

[Thandie]

Thanks Thandie! Ironically, I've started doing decline crunches with a 15 pound DB on my chest, too! Perhaps the medicine ball would be more comfortable

My diet needs some work...I'm pretty healthful...but I need to crack down and start eating different carbs (cereal should be replaced with oatmeal, etc). I've read a lot of your posts to other people about diet...it's been really helpful!

If you want help with your diet, just post what you eat and drink.

 

[ironwings]

Welcome to EF!

Try holding that plate or ball behind your head during your decline crunches - much more effective.

If you have the basic lifts in your routine such as: squats, deadlifts, chest press, and standing military press your abs are getting tons of work. I built my six pack with absolutely no concentrated ab work. NONE. Now, I am doing some to define certain spots as my body fat gets lower.

However, everyone loves ab work - so, I say do it. Add in leg lifts and possibly some variation of a plank. Just watch your abs and how they respond. You'll know if your stomach starts sticking out too much. Diet certainly is key and you want to keep water weight at bay. Thandie is the queen of diet ;-)

Welcome to the world of strength training!

 

[emilynichole]

Thanks! Here is what I ate yesterday:

(by the way, this was my off day from lifting, but I still did some cardio)
Breakfast (6 30 am): bowl of kashi go lean with light soy milk, 2 hard boiled eggs
Mid-morning (10 am): banana with handful of almonds
Lunch (12 30 pm): Summer squash; green salad with tomatoes, avocado, yellow bell peppers, almonds, and feta; cup of yogurt
Mid-afternoon (3 pm): Protein bar (low carb)
Dinner (7 pm): protein pancakes with 28 g protein/serving (I had a craving ), 2 hard boiled eggs, cup of light soy milk
Cardio (30 minutes on treadmill, alternating every 3 minutes between running at 6.5 and walking at 4.5 with incline)
After Cardio (9 pm): piece of toast with PB (this is my downfall...I eat poorly at night...)

I should note I eat chicken, salmon, tilapia, and turkey quite frequently...but I didn't have any in my fridge! How do you feel about beans as a protein source? I'm not a vegetarian, but I really don't like eating meat that much. I often eat black beans as my protein for lunch.

Thanks so much for your help!!!

 

[OneBreath]

^^ and she's got one hell of a 6 pack. I'm trying to get her to lay off of the abs

 

[emilynichole]

Welcome to EF!

Try holding that plate or ball behind your head during your decline crunches - much more effective.

If you have the basic lifts in your routine such as: squats, deadlifts, chest press, and standing military press your abs are getting tons of work. I built my six pack with absolutely no concentrated ab work. NONE. Now, I am doing some to define certain spots as my body fat gets lower.

However, everyone loves ab work - so, I say do it. Add in leg lifts and possibly some variation of a plank. Just watch your abs and how they respond. You'll know if your stomach starts sticking out too much. Diet certainly is key and you want to keep water weight at bay. Thandie is the queen of diet ;-)

Welcome to the world of strength training!

Thanks Ironwings! I do all of the basic lifts, like you said, and I do feel quite a bit in my core from them. I'll definitely try some of the other ab work you recommended. My body fat just needs to come down. My stomach is pretty tight, but no real definition. I have no idea what my BF % is either. I work 8-5 and the gym only tests it M-F 8 30-4 30. Go figure. I don't even have a guess as to what my BF % is...

Okay...I've always thought a person's stomach could begin to stick out from too much ab work...but people have told me that isn't true. So it can happen, right?

 

[ironwings]

If your abs develop well, absolutely. When I was at 15% I had to stop training them - they were poking out way too much. Now onebreath says my obliques and lower abs are way too cut - lol! Some do not develop ab muscles very well so it would take a extreme effort for that to happen. Just pay attention to your body. You'll know if it happens and backing off for a month or so will bring them back down. No big deal. The lowe your body fat percentage the more abs you'll see.

Good luck!!!!

 

[Thandie]

Thanks! Here is what I ate yesterday:

(by the way, this was my off day from lifting, but I still did some cardio)
Breakfast (6 30 am): bowl of kashi go lean with light soy milk, 2 hard boiled eggs( You need more protein. Oatmeal & 4 egg whites instead))
Mid-morning (10 am): banana with handful of almonds (Protein drink is better)
Lunch (12 30 pm): Summer squash; green salad with tomatoes, avocado, yellow bell peppers, almonds, and feta; cup of yogurt(You need protein here. Chicken, turkey, tuna fish add brown rice as well)
Mid-afternoon (3 pm): Protein bar (low carb) (have a small meal of chicken and couscous or brown rice or sweet potato or quinoa)
Dinner (7 pm): protein pancakes with 28 g protein/serving (I had a craving ), 2 hard boiled eggs, cup of light soy milk (Fish and vegetables)
Cardio (30 minutes on treadmill, alternating every 3 minutes between running at 6.5 and walking at 4.5 with incline)
After Cardio (9 pm): piece of toast with PB (this is my downfall...I eat poorly at night...) NOT a good idea!! have a protein drink after training.

I should note I eat chicken, salmon, tilapia, and turkey quite frequently...but I didn't have any in my fridge! How do you feel about beans as a protein source? I'm not a vegetarian, but I really don't like eating meat that much. I often eat black beans as my protein for lunch.

Thanks so much for your help!!!

Beans are good protein, but you may have to add some other protein since you need at least 20g. However, be careful not to over do i. The above protein is perfect.
If you train in the afternoon, have the protein shake post training, meal #2 where I place it. On meal 2, have some whole food instead.

 

[needtogetaas]

Nice. Welcome to ef girl.

 

[emilynichole]

Thank yall so much for the wonderful help and advice!

I can't wait to start eating differently...I know I'll FEEL better and hopefully look better, too!

 

[beachblondekiki]

Beans are good protein, but you may have to add some other protein since you need at least 20g. However, be careful not to over do i. The above protein is perfect.
If you train in the afternoon, have the protein shake post training, meal #2 where I place it. On meal 2, have some whole food instead.

you mention Oatmeal which one do you recommend & how much?
As for protein shakes is Myoplex light ok?
And how much protein meats for each meal 4-6 ounces?

 

[Thandie]

you mention Oatmeal which one do you recommend & how much?
As for protein shakes is Myoplex light ok?
And how much protein meats for each meal 4-6 ounces?

One of the oatmeal's I like is McAnn's steel cut, or coach's oats.
Have 1/3 cup with water.
With protein shakes, just find one you like the taste, but also low in carbs and fat, because is best to get your carbs from whole foods and good fats. I only like protein shakes, post workout because it gets into your system quicker.

 

[slat1]

I have never used any added weight for my abs. I also do them every time I work out. Hanging leg raises one day. Swedish ball the next. Then crunches the day after that. Then repeat. Never more then 4 sets.
Everyone is right. They are all diet!

 

[*ebony*]

i think your abs are composed of fast-twitch muscle fibers which respond best to fewer reps and more resistance going at a slower tempo. this is how i train my abs, mostly on the ab machines. i like doing them this way as apposed to doing them with body weight. but do what you like and feel comfortable with, thats how you'll stick with it.

 

[emilynichole]

Yeah...I think it's just finding what works for me...but it's taking a while to figure that out. And I'm eating differently, but I can't expect results overnight...unfortunately

 

[emilynichole]

One of the oatmeal's I like is McAnn's steel cut, or coach's oats.
Have 1/3 cup with water.
With protein shakes, just find one you like the taste, but also low in carbs and fat, because is best to get your carbs from whole foods and good fats. I only like protein shakes, post workout because it gets into your system quicker.

Thandie- where do you buy that oatmeal? I'm not familiar with these two...but it could be a regional difference. Are they at Whole Foods?

 

[slat1]

Yeah...I think it's just finding what works for me...but it's taking a while to figure that out. And I'm eating differently, but I can't expect results overnight...unfortunately

Don't spend all the time focusing on your abs. If you do that you might miss the fact that you are really happy with the rest of your body!!!
I have crossed that bridge and its not fun.
Its good to have goals but take the time to appreciate where you are and what you have achieved!

 

[emilynichole]

Don't spend all the time focusing on your abs. If you do that you might miss the fact that you are really happy with the rest of your body!!!
I have crossed that bridge and its not fun.
Its good to have goals but take the time to appreciate where you are and what you have achieved!

You're so right. I have a tendency to do this: whether it's my abs, legs, arms, whatever. Sometimes I get too caught up in what I don't like instead of focusing on what I do like.

Thanks for the great reminder to stay positive!!!

 

[hesnobradpitt]

Welcome to EF

Brad.