Abs/Cardio?

[james87]

I've been lifting for about a year now and I'm 5ft 10in and weigh 180lbs. I'm starting to get a lil bit of size to me now. Before i was pretty skinny. I haven't been worrying about cardio at all. I have a 4 pack, but want all six, although I haven't ever been consistent with doing my abs. I don't want the cardio to affect my size at all. Should I begin doing cardio now, or should I just hold off till I'm at a size to where I'm ready to start cutting. If I really put more effort into my abs I could probably get the bottom ones to show without cutting any body fat, but if i cut the body fat they would show for sure. I appreciate any suggestions you guys have. Thanks

[parabody]

do some cardio a couple times a week low intensity low heart rate, do a steady walk on an incline burn some calories without losing to much muscle, and you gotta work lower abs man there like any other muscle, if you lose weight your triceps will show but why not make them bigger and have them pop out

[THE BOUNCER]

james, welcome to the board.

the first place you should look at when trying to lean down a bit is you diet. is your diet pretty good or is it lacking?

[james87]

For the most part I would say it's pretty good, but it could be better. I eat at least my bodyweight in protein every day, eat every 2-3 hours at least 6 times a day. My diet consists of mostly chicken, lunch meat, shakes, and red meat and lots of fruit. Where I slip up is fast food occasionally at work.

[The_Grinder]

Take out the fruit and add some oats and brown rice. Welcome to the forum!

[MickG]

^Alot of fruit, even tho its good for you =alot of sugars that can add to fat. Junk food won't help either. If your looking for the abs you have to be very disiplined. Id do at least 35-40min of cardio 4-5 times a wk. HIIT

[THE BOUNCER]

ok, diet doesn't sound to bad. i would slowly add in the cardio (about 30 min 3 times a week) and see how your body responds. adjust from there.

[fog_hat1981]

Originally Posted by james87

For the most part I would say it's pretty good, but it could be better. I eat at least my bodyweight in protein every day, eat every 2-3 hours at least 6 times a day. My diet consists of mostly chicken, lunch meat, shakes, and red meat and lots of fruit. Where I slip up is fast food occasionally at work.

Post your diet bro - your "actual" diet - you should be able to attain having abs even if you eat fruit at every meal - I don't agree with cutting fruits unless you're wanting to do a show or are having an incredibly hard time leaning out with an already sound diet with the only flaw being fruit and even then I don't think having the last 2 sections of a 6 pack are worth cutting fruit out of your diet - there are much much much better ways to getting what you want (and the lunch meat part worries me and is the real reason besides the tangent I went off on about keeping in the fruit that make me curious)....

[THE BOUNCER]

Originally Posted by The_Grinder

Take out the fruit and add some oats and brown rice. Welcome to the forum!

i wouldn't say that. a banana in the morning with your shake is fine. its only a problem when you are eating lots of fruit over the course of a day and taking in a large amount of fructose.

[The_Grinder]

Originally Posted by THE BOUNCER

i wouldn't say that. a banana in the morning with your shake is fine. its only a problem when you are eating lots of fruit over the course of a day and taking in a large amount of fructose.

Yeah he said lots of fruit and didn't mention any other carbs.

[Nekrawulf]

Want to know what I do for abs?

Stabilize the midline like a motherfucker!

[THE BOUNCER]

Originally Posted by Nekrawulf

Want to know what I do for abs?

Stabilize the midline like a motherfucker!

i love how you pop into threads and offer advice but give no explanation as to how to accomplish what you are talking about.

people look at "stabilize the midline" and say "what the fuck does that mean".

come on dude, take the time to explain wht you are talking about and how to accomplish it.

[3v1lj03]

Originally Posted by Nekrawulf

Want to know what I do for abs?

Stabilize the midline like a motherfucker!

Yea I like the sound of that. What is it? I found some info but not enough I would like to hear you expound on the subject.

[3v1lj03]

Originally Posted by Nekrawulf

Want to know what I do for abs?

Stabilize the midline like a motherfucker!

I also found this on a thread for posting your ab work outs.

Nekrawulf
Superior Pro Join Date: Jul 2003
Location: TN
Posts: 910



Abmat Situps, GHD situps, L-Hold, Overhead Squats.


Midline stabilization
__________________
Memphis Personal Training and Self Defense | CrossFit & Commando Krav Maga

CrossFit Alpha - Lakeland/Memphis TN

[ROCKILLER]

I'd could go for a definition of all of those things, I'm up for attempting to stabilize the midline like a motherfucker.

[3v1lj03]

Originally Posted by ROCKILLER

I'd could go for a definition of all of those things, I'm up for attempting to stabilize the midline like a motherfucker.

I know this is off the subject but, your avatar causes me to lose concentration.

[Nekrawulf]

Sorry guys,

Ive been away from the board for a while.

Midline stabilization can best be described as holding your core taunt while performing any number of movements while moving a load. Also stabilizing the body during high impact movements such as punching, kicking, and plyometrics.


Try holding 65 pounds directly overhead and trying to do a full ROM squat... Notice the difficulty? Esp if your flexibility is lacking and the load moves more in front as opposed to directly overhead(frontal plane). The sheer force of your abs trying to stabilize your body as that weight moves forward is what Midline stabilization is all about.

Now imagine some of the static holds gymnasts do in their training... they have some killer fucking abs.

Simply put, the abs primary role in nature is stabilization, so why do we focus on concentric movements that actually target the hip flexors (think regular situps and crunches).

I wonder how mnay of you guys actually tighten your abs during a military press, a deadlift, or even olympic lifts (if you do those). This is the number one way to strengthen the abs, and ironically the back.

90 percent of lifters(and bodybuilder) have improper muscular recruitment during their lifts, thats often why their cores are underdeveloped.

[Nekrawulf]

Originally Posted by THE BOUNCER

i love how you pop into threads and offer advice but give no explanation as to how to accomplish what you are talking about.

people look at "stabilize the midline" and say "what the fuck does that mean".

come on dude, take the time to explain wht you are talking about and how to accomplish it.

Those who truly thirst for the knowledge will seek it out.

=-D

<3 the big guy

[THE BOUNCER]

Originally Posted by Nekrawulf

Sorry guys,

Ive been away from the board for a while.

Midline stabilization can best be described as holding your core taunt while performing any number of movements while moving a load. Also stabilizing the body during high impact movements such as punching, kicking, and plyometrics.


Try holding 65 pounds directly overhead and trying to do a full ROM squat... Notice the difficulty?

Now imagine some of the static holds gymnasts do in their training... they have some killer fucking abs.

Simply put, the abs primary role in nature is stabilization, so why do we focus on concentric movements that actually target the hip flexors (think regular situps and crunches).

I wonder how mnay of you guys actually tighten your abs during a military press, a deadlift, or even olympic lifts (if you do those). This is the number one way to strengthen the abs, and ironically the back.

90 percent of lifters(and bodybuilder) have improper muscular recruitment during their lifts, thats often why their cores are underdeveloped.

good stuff bro, thanks for the explanation.

[Nekrawulf]

Originally Posted by THE BOUNCER

good stuff bro, thanks for the explanation.

np, requote me as I edited and added some extra info