my new years resolution was to get in shape as over the last 5 years i have gone up 1 stone in weight and from a 32 waist to 34. plus im getting married in august so i bought myself a multi gym and went on a diet. i have lost over a stone in weight and i'm well chuffed but i'm not happy how the gym is going i can tell the differance in my arms and legs but my stomach isn't as i thought it would be, its flat but i want a six pack/toned i do loads of sit ups (as this is the only thing i know to tone the stomach) and my stomach is very hard but doesnt look that differant. anyone got any tips, i have been on the gym for 6-8 weeks nearly every night and it just seems so slow going to get any results, i can see why people use steroids :(

my new years resolution was to get in shape as over the last 5 years i have gone up 1 stone in weight and from a 32 waist to 34. plus im getting married in august so i bought myself a multi gym and went on a diet. i have lost over a stone in weight and i'm well chuffed but i'm not happy how the gym is going i can tell the differance in my arms and legs but my stomach isn't as i thought it would be, its flat but i want a six pack/toned i do loads of sit ups (as this is the only thing i know to tone the stomach) and my stomach is very hard but doesnt look that differant. anyone got any tips, i have been on the gym for 6-8 weeks nearly every night and it just seems so slow going to get any results, i can see why people use steroids :(

 

You need to start doing cardivascular to burn off fat. This covers the stomach muscles which is why you can't see a 6 pack.

agreed, you have the muscle, you just need to lower your body fat by running/cycling

try doing different versions of sit-ups to tone your lower six-pack and the sides of your abs, like dropping your knees 45 degrees to one side and raising up to the centre, or doing ab lifts/jackhammers where you lift your legs in the air, then try to lift your tail bone off the floor while you raise up too.

 

i only know all this cos i was doing it about 10 minutes ago at the gym :rofl:

What sort of reps are you doing mate also do you touch the floor with your back each time you do a rep?

You need to start doing cardivascular to burn off fat. This covers the stomach muscles which is why you can't see a 6 pack.

i'm thick whats that

What sort of reps are you doing mate also do you touch the floor with your back each time you do a rep?

 

normal sit ups and my back does touch the floor

i'm thick whats that

 

Running/cycling, it's gets the heart rate going and burns fat. At the end of your session do 20-30mins of cardio to finish. You could do 10-15 of each so it doesn't get to boring. It's the best way to burn off the fat to reveal the 6 pack.

 

I used to weigh train and work in the health food industry and advise on training/nutrition.

thanks for the replies guys will get down the gym cycling/running

if i did alot of cardio how quick would i see a differance i only have 2 and a half months left

i always find swimming s good for a bit f cardio, also gives the rest of the body a good work out

Lots of sex works :rofl: lol

As far as fat loss and getting ripped goes, cardio, cardio, cardio. Abdominal exercises alone will never burn fat from your abdominal area. You must do cardiovascular exercise to accomplish this. Cardio is best in the morning, on an empty stomach at about 70-80% of your maximum heart rate for about 30-45 minutes. This combined with a common sense diet will quickly shed body fat so you can actually see those abs you've developed.

 

http://answers.yahoo.com/question/index?qid=20060729145220AAUd5NG

try doing different versions of sit-ups to tone your lower six-pack and the sides of your abs, like dropping your knees 45 degrees to one side and raising up to the centre, or doing ab lifts/jackhammers where you lift your legs in the air, then try to lift your tail bone off the floor while you raise up too.

 

i only know all this cos i was doing it about 10 minutes ago at the gym :rofl:

 

That is one of the best ab workouts, if yourtrying to burn fat lift lighter weights but do lots of sets eg: 4 sets of 20reps weighted or cable crunches or just do them t you cant do anymore,

if you find running or cycling is not for you and like to smack the stuffing out of punch bags then go for 4 ,3 minute minute round of constant punching on the bags the weight will drop off , when doing your abs Never arch your back as you will cause ya self some back damage, any good gym will be able to tell you the best exercise that suites you mate,

obviously cut down on your fatty food intake and you wont go far wrong , just keep everything simply, hard work in the gym and sensible eating :)

or try here for your answers mate they cover everything from workouts to diets and all other gym related stuff, http://www.uk-muscle.co.uk

 

hope that helps

thanks guys thats a big help (except bunny :slap: ) i changed my diet a long time ago i dont eat that much and i do eat good things but people talk about carbs and proteins etc, i dont get what i should cut down on but i will lookit up.

Liposculpture! The only way to get definition in 2 months.;)

you could do 10000 sit ups a day doesnt mean youl trim down the body fat over the stomach, its all to do with diet im afraid and using more calories than your eating or youl always have the extra fat on top, ive been body building straight for 3-4 years currently slaking at the mo due to lazyness and other things.

 

Read up on strict diets fat burning techniques etc theres loads to learn about this stuff.

remember your heart needs to be at a certain bpm for fat loss or youl just be using better soures of energy ei carbs and sugars youve been eating that day. I think its just below 115-120 bpm

 

Obviously eating carbs after 6pm is out the question but you need a constant intake of aminos to rebuild those muscles you want. 35-40g of protein at a time is the most the human digestive system can absorb in one go so keep that as an aim.

 

I could babble on about which type of protein is the purest etc but i think youl find doing a google search would be better.

 

ok doing lighter wieghts with more reps will not burn more fat instead youl just be isolating the slow twitch musle fibres which are only useful for indurance etc to build muscle you need to lift over i think 70% your max which will hit your fast twitch fibres which are the ones which give your power and size.

 

I know this as ive been reseaching this for years, ie also spoken to many trainers body builders etc and ive gained loads of experience :D

Just take a note from VinZ's book and w@nk more ;) :rofl:

I've been bodybuilding on and off for a few years now as well....in my experience when it came to leaning up i'd cut the carb intake and make sure any carbs from pasta/rice/bread was slow burning..i.e.brown! The last thing you want is to have a nice white bread/pasta lunch and then sit at your desk as your body does a sprint to break it all down then slaps it on your gut as you're not burning it off by moving!

 

Also, in terms of exercise, lighter weights and more reps is the official line but I never got a good pump from that so I went for strip sets. E.g. load up the bench press with a warmup weight, crank out 20reps - take a break - then load it up with maybe 10% less than your max and crank out as many as you can, then without rest, knock off some weight and go again for as many reps as you can manage. Keep knocking off weight until your back to your warmup weight.

 

The other thing that works a treat is circuit training. Instead of focussing on certain muscle groups during workouts, try doing circuits. Again, lots of reps, lighter weights. Works better when the gym is empty. Try to keep your heart rate up with shorter resting periods.

 

HTH...other than that...google search;)

Quick cheat to sixpack is working the obliques heavily as it pulls the stomach muscles tighter. Diet is the most important thing in bodybuilding or losing weight. Id just go jogging and swimming for what you want to achieve, soon get toned up.

Further... clenbuterol, t3 and winny for 8weeks ha

Mate give me a nudge on MSN when I am about, or anyone else. Some of the stuff said is good but there are too many variables. And on this particular subject I am better qualified than most.

 

BSc Sport Science (doing masters as we speak)

15 years as a Pro Tennis Coach.

I also have (amongs other courses) Functional Integrated Abdominal Training with Premier Training International

 

Oh and Ill waver the £30ph fee.

Mate give me a nudge on MSN when I am about, or anyone else. Some of the stuff said is good but there are too many variables. And on this particular subject I am better qualified than most.

 

BSc Sport Science (doing masters as we speak)

15 years as a Pro Tennis Coach.

I also have (amongs other courses) Functional Integrated Abdominal Training with Premier Training International

 

Oh and Ill waver the £30ph fee.

 

thanks will do:duffer: i've got to that age where you have to whatch what you eat i wasn't fat but at the top end of my bmi i have got well down with diet and using my multi gym but i didnt get the mussle/tone i wanted i'm just thin:slap:

If you can try and get to a Boxing or gym, this will get you very fit in the 10week's you have. A few year's ago a mate of mine started to get fit so he could get in the army,and asked me to train with him as i'm a black belt in wu shu kwan. i was 20 and in good shape so we went running and stuff, BUT when he took me to the Boxing gym even i saw an improvment after a few week's.

ive been bodybuilding on and off for the past 6yrs now and was power lifting from the age of 13, and like i said before keep it simple! keep working them abs but dont over train them , that is the most important thing if they are still sore from a previous workout then train a different muscle , and keep the fat intake to a minimum, you will definatley see results within 10months

this was the advice Lee Powell gave me when training me!

(info on him at this site) http://www.severnsidegym.co.uk/

 

lighter weights and more reps WILL burn fat as well as tone muscle when pushing for reps aim for at less 20 reps at a quick pace , anything that raises the heart rate will burn fat.

to build size and muscle use a weight that you can only just get 8-10 ,by this i mean nearly failing to lift that last rep or 2

 

if i was me id cut my fat intake and do cardio and lift weights i wouldnt just train my abs as you use them for nearly every exercise but aim to train them at least twice a week

dont stay in the gym for hours on end wondering what to do next , 2 muscles every sesson at the most ,and you should be in and out the gym in 45 minutes unless you train ya mouth and stand around chatting like alot of gym users do lol ,

a couple of exercises you could try are ,

1.angled situps, weighted or unweighted.

2.incline leg raises.

3.dumbell side bends

 

this will work the whole of you stomuch and abs. but dont just take our word for it do a little research on the site i put up on my previous post....wish you good lack mate :)