Whats the best abdominal exercise and diet? Watch

Lebanese Blonde
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Any good programs that you could recommend?
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Bebbs
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plenty of posts already.


abs exercises, weighted crunches, weighted side bends, woodchops.

Diet good macro split, focus on chicken, lean beef, turkey, tuna, salmon, sweet potatoes, ww pasta, brown rice, veg, fruit, omega 3 oils.

find your Basic metabolism rate and eat 500cals under that for weightloss
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Lebanese Blonde
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(Original post by Bebbs)
plenty of posts already.


abs exercises, weighted crunches, weighted side bends, woodchops.

Diet good macro split, focus on chicken, lean beef, turkey, tuna, salmon, sweet potatoes, ww pasta, brown rice, veg, fruit, omega 3 oils.

find your Basic metabolism rate and eat 500cals under that for weightloss
Thats what I mean, there are plenty posts but not all give good advice. Is it true that certain excercises can widen the abdomen instead of making it firm if you get what I'm saying.
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Bebbs
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ab exercises will cause core muscles, (abs + obliques) to hypertrophy (become bigger).

By wider you may mean obliques become bigger, causing a | | as oposed to ) (

you cannot become freakishly proportioned by doing ab exercises
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Lebanese Blonde
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(Original post by Bebbs)
ab exercises will cause core muscles, (abs + obliques) to hypertrophy (become bigger).

By wider you may mean obliques become bigger, causing a | | as oposed to ) (

you cannot become freakishly proportioned by doing ab exercises
thankyou!
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Misogynist
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Obliques don't really get hit by the traditional ab crunch, so you needn't worry. And besides, girls have such a small amount of testosterone you won't be looking like two parallel lines any time soon. It'll at most increase your definition a bit, and if you've got low bodyfat your abs will 'come out'.
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Lebanese Blonde
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(Original post by Misogynist)
Obliques don't really get hit by the traditional ab crunch, so you needn't worry. And besides, girls have such a small amount of testosterone you won't be looking like two parallel lines any time soon. It'll at most increase your definition a bit, and if you've got low bodyfat your abs will 'come out'.
Thankyou! what about diet? your avatar looks scary!
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Misogynist
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(Original post by Lebanese Blonde)
Thankyou! what about diet? your avatar looks scary!
Basically what Bebbs said.

Strict natural foods, stay away from processed starchy carby foods as much as you possibly can.

Salads, fruits (Omit these if possible, too high in sucrose/fructose), grilled/roast chicken and any type of meat, fish, nuts, olive oil, protein drinks and bars, oatmeal. Every meal should be colourful and not a light beige colour is a good rule to stick by. Since you're lebanese, cut down on the white rice and stuff :p:

As far as exercises go.. Candlesticks, standing ab crunches (hard to perform), Raised leg crunches, regular abdominal crunches, weighted incline abdominal crunches, window washers. Et cetera.

This doesn't mean do all of them everyday 800 times, If you're going to do them, do them on alternate days, and stick to 8 rep sets of 1 per exercise.
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Bebbs
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(Original post by Misogynist)
and stick to 8 rep sets of 1 per exercise.

Should note these should be weighted, And you would benefit from closer to 3x 8-12. Every 3-5days or so. Try and find a weight that you can do 1or2 reps more than the set you are doing. So if your aiming for 12 pick a weight you can do 14 times.

A good place to start would probably be 5kg and work up if its easy, that depends on how strong your stomach muscles are at the moment.

Dont be afraid of training with weights, its seriously impossible to get "scarily" big. Lady venom is into weights pretty heavy, and shes not bulky at all. Theres another thread on the 1st page with girls doing weight training and they're all pretty fit.
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Lebanese Blonde
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(Original post by Misogynist)
Basically what Bebbs said.

Strict natural foods, stay away from processed starchy carby foods as much as you possibly can.

Salads, fruits (Omit these if possible, too high in sucrose/fructose), grilled/roast chicken and any type of meat, fish, nuts, olive oil, protein drinks and bars, oatmeal. Every meal should be colourful and not a light beige colour is a good rule to stick by. Since you're lebanese, cut down on the white rice and stuff :p:

As far as exercises go.. Candlesticks, standing ab crunches (hard to perform), Raised leg crunches, regular abdominal crunches, weighted incline abdominal crunches, window washers. Et cetera.

This doesn't mean do all of them everyday 800 times, If you're going to do them, do them on alternate days, and stick to 8 rep sets of 1 per exercise.
hi im not lebanese. its from a film calld garden state and a song by theivery corpration
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AntiLearner
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i have a q:

when trying to make your abs visible, is it better to lose the body fat from your stomach first, or focusing on ab exercises first and then losing the body fat through cardio? or should you do both at the same time?
edit - or which would you be focusing on more if you were to do both at the same time?
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Tyler Durden
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(Original post by AntiLearner)
i have a q:

when trying to make your abs visible, is it better to lose the body fat from your stomach first, or focusing on ab exercises first and then losing the body fat through cardio? or should you do both at the same time?
edit - or which would you be focusing on more if you were to do both at the same time?
Do both at the same time.
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mushoo
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www.menshealth.com

gives you all the abs workouts, there is one that gives you like 6 exercises, and theyre good. i did them, saw a change the next day.
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Tyler Durden
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(Original post by Lebanese Blonde)
Any good programs that you could recommend?

There are 4 main pairs of abdominal muscles which control forward bending, side bending, and trunk rotation. The exercises in this booklet are designed to strengthen these muscles without irritating your back or neck.
Perform each repetition at a slow, steady pace. Exhale as you come up and inhale as you lower down. Control the lowering portion of each repetition, as it is the more effective portion of the exercise. Try to maintain a forward pelvic tilt during each exercise.

The Exercises

Sit-ups
Modified sit-ups
Advanced abdominal short arcs
Chair sit-ups
Side-ups
Bilateral leg lift
Spiders
Basket hang


You may also want to increase cardio if you wish to increase abdominal visibility.
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