View Full Version : Workout plan


!!B Hop!!
02-28-2007, 02:16 PM
Hey guys,
im working towards more defined abs.Im not sure which workouts are good :ugh: could y'all tell me what to do.

Areas i wanna change are:
abdominals
chest

Thanks

*!#@PBRick@#!*
02-28-2007, 02:30 PM
Hey guys,
im working towards more defined abs.Im not sure which workouts are good :ugh: could y'all tell me what to do.

Areas i wanna change are:
abdominals
chest

Thanks

6 Inches - 30 secs.
Torso Twists - 30 secs.
Feet Up, Arms Out - 30 secs.
Alternating Knee Ins and Bicycle - 30 secs.
Elbows and Toes - 30 secs.
Elbows and Toes (sides) - 30 secs. each
V-Ups - 30 secs.

Go through 3 sets...

This is a great core workout... Hope this explains it well enough...

Explanation of each...
6 inches - lay on your back, arm out to the side and raise your feet off the ground 6 inches...
Torso Twists - Sit on the floor with only your butt touching the ground. Clasp your hands in front of you and twist to the sides using your abdomen...
Feet Up, Arms Out - Same position as the torso twist but with your arms out, hold this position...
Alternating Knee Ins and Bicycle - Same position as torso twist, do 10 secs pulling your knees into your chest then 10 secs doing a bicycle motion, then 10 more secs. knee ins...
Elbows and Toes - Face to the floor, hold your body up with only your elbow under you and your toes on the ground... Keep your head up and butt down...
Elbows and Toes (sides) - One elbow on the ground, opposite hand on your hip and side of your foot on the ground...
V-Ups - Flat on your back raise your straight legs and your straight arms in on motion towards each other...

me2007
03-01-2007, 05:16 AM
to get more defined abs all you have to do is reduce your body fat....

!!B Hop!!
03-02-2007, 12:22 PM
ok,but any tips how to ?

fraidycat
03-02-2007, 12:28 PM
Abs are made in the kitchen, not the gym.

Eat less fat and cut out sugar.

*!#@PBRick@#!*
03-02-2007, 02:42 PM
6 Inches - 30 secs.
Torso Twists - 30 secs.
Feet Up, Arms Out - 30 secs.
Alternating Knee Ins and Bicycle - 30 secs.
Elbows and Toes - 30 secs.
Elbows and Toes (sides) - 30 secs. each
V-Ups - 30 secs.

Go through 3 sets...

This is a great core workout... Hope this explains it well enough...

Explanation of each...
6 inches - lay on your back, arm out to the side and raise your feet off the ground 6 inches...
Torso Twists - Sit on the floor with only your butt touching the ground. Clasp your hands in front of you and twist to the sides using your abdomen...
Feet Up, Arms Out - Same position as the torso twist but with your arms out, hold this position...
Alternating Knee Ins and Bicycle - Same position as torso twist, do 10 secs pulling your knees into your chest then 10 secs doing a bicycle motion, then 10 more secs. knee ins...
Elbows and Toes - Face to the floor, hold your body up with only your elbow under you and your toes on the ground... Keep your head up and butt down...
Elbows and Toes (sides) - One elbow on the ground, opposite hand on your hip and side of your foot on the ground...
V-Ups - Flat on your back raise your straight legs and your straight arms in on motion towards each other...

Any of you guys try this core workout?

!!B Hop!!
03-02-2007, 03:47 PM
So Wont sugar reduce my energy?:ugh:

phillies04
03-02-2007, 04:30 PM
No thats where your good carbs come in stuff like vegetables and oatmeal. I eat lots of oatmeal for energy.


So Wont sugar reduce my energy?:ugh:

leff
03-02-2007, 06:21 PM
Abs are made in the kitchen, not the gym.

Eat less fat and cut out sugar.

correction, stong abs able to endure punches are maid in the gym, the nice beach ones are maid in the kitchen.

im known for taking hard bodyshots but im by now means known for a sickspack.

my good man fraidy knows this.

fraidycat
03-02-2007, 06:50 PM
correction, stong abs able to endure punches are maid in the gym, the nice beach ones are maid in the kitchen.

im known for taking hard bodyshots but im by now means known for a sickspack.

my good man fraidy knows this.

Right there with ya. In more ways than one. Thanks for the correction.

leff
03-02-2007, 07:04 PM
Right there with ya. In more ways than one. Thanks for the correction.

you must spread som karma etc.

cheers

leff
03-02-2007, 07:19 PM
deleted post

leff
03-03-2007, 11:44 AM
So Wont sugar reduce my energy?:ugh:

do get more ripped you need to burn more,eat less ore both, its quite obius that it will lead to less energy

Trick
03-03-2007, 02:14 PM
People don't seem to understand the whole sugar concept very well. Basically, you should make the effort to cut out sugar, because as long as you keep a normal diet you will be ingesting some sugar anyways, even from things like bread, milk, and so on. Sugar means carbohydrate, now "sugar" means simple sugars, meaning carbs that are monomers, or dimers (one molecule, two molecule). Table sugar for example is sucrose, which is simply glucose and fructose combined. These are the best for immediate energy (simple sugars). However if you don't need them, they will be converted to glycogen (which is also good, it's like an energy reserve). You can only have some much glycogen though, and once you've reached your limit (the limit being set by dozens of factors), that sugar will be stored as fat. So basically, unless you're about to use it, you don't want to be ingesting a large amount of sugar. Things like gatorade are high in sugar, because the assumption is that you're using it right away. Now complex carbs are starches. These are made up of hundreds, even thousands of "sugar" molecules. These take a long time to break down, so it's kinda like a slow release of energy (well actually, a slow release of simple sugar), so but it released will be used, and most likely, little will be stored as fat, so long as you're active.

So cutting sugars is a good idea, as like I said, you will be getting simple sugars from things anyways (if you do need a high sugar food, go with fruit). Cutting complex carbs however is a bad idea, unless you're an old fatass who uses no energy. Any athlete shoud never, ever cut out complex carbs.

Aritey, hope that clears things up a little bit if you didn't know

Peace,
Trick