my new ab plan that a pro gave me try it with me if you want its a two week plan

[Nate Dogg]

i have a weak body a tend to get winded if i take any half decent body shots so i told my m8 at the gym who is turning pro pro hid debut is on the 14th of this month at the m.e.n manchester england any he gave me a new ab workout you,r to think of it as home work dont do it during training but at home ok
monday: morning 45sit ups night 45crunches

tuesday:morning 25leg lifts night100crunches

wednesday: morning 30leg lifts 30sit ups night 30crunches

thursday take a rest

friday:morning weighted 45 sit ups use medicenball night 45 leg lifts

saterday: rest

sunday: morning 100 crunches night 100 situps

try this out with me for two weeks and tell me if you can feel a difference and see 1

[McAlister]

i have a weak body a tend to get winded if i take any half decent body shots so i told my m8 at the gym who is turning pro pro hid debut is on the 14th of this month at the m.e.n manchester england any he gave me a new ab workout you,r to think of it as home work dont do it during training but at home ok
monday: morning 45sit ups night 45crunches

tuesday:morning 25leg lifts night100crunches

wednesday: morning 30leg lifts 30sit ups night 30crunches

thursday take a rest

friday:morning weighted 45 sit ups use medicenball night 45 leg lifts

saterday: rest

sunday: morning 100 crunches night 100 situps

try this out with me for two weeks and tell me if you can feel a difference and see 1

Thanks, ima definately try this... Starting today.... I dont have a medicine ball so im not sure about that one... O0o yeah, some of them numbers seem extremely low like 45situps? and thats it for the morning? Im guessing, The consistancy of doing it every night and day is what does the job

[Kid Achilles]

You should really contract your ab muscles when you do those crunches, and hold it and squeeze your abdominals tightly for a second or two at the top of the movement. 100 crunches done in this manner are more productive than 300 of the subpar sloppy crunches that some people do.

The quality of the reps is just as important as the quantity.

[McAlister]

You should really contract your ab muscles when you do those crunches, and hold it and squeeze your abdominals tightly for a second or two at the top of the movement. 100 crunches done in this manner are more productive than 300 of the subpar sloppy crunches that some people do.

The quality of the reps is just as important as the quantity.

Appreciate the advice, I want my abs to look like this.


How long does it normally take to see results from doing crunches, I currently do not have a 6pack, I weigh about 156...... If i do 100 crunches in the mornin, 100 mid-day and 100 at night everyday, When should i start seeing results

[Kid Achilles]

Keep doing the crunches, and start doing HIIT training to shed whatever extra fat you have on you. You need to get rid of the layer of fat on your stomach to see the fruits of your labors. Don't stop the crunches though! Anyway check out the link below for more info (thanks to Punchdrunk for turning me on to this training method).

http://www.musclemedia.com/training/hiit.asp

Read this website, check out the tables on the bottom of the page, and follow the directions. I've only been doing it for a few weeks (and I had a week long detour of drinking and partying in Boston) and I'm already noticing some results. One thing you'll notice after only a week or two is a lot more energy. Long cardio runs (5 miles or more) 5 days a week are draining, for me at least. This kind of training makes you feel powerful, quick, and strong.

[tebe6sm]

hey kid a,
under those tables in the article do you usually do like hiit 1 for mon, then the second for wednesday and continue in that fashion or do you go at it 5-6 days a week? It seems like 5 days a week of hiit would be overkill if doing other training, but I could be wrong. I did hiit training in the past but then I got lazy over the summer with work and school and sat on my ass too much so I'm also pretty outta shape and this looks like a good base program for hiit running to get back into it

[Nate Dogg]

hey man dont know much bout this prog myself but i do know it was from a pro who has been useing this for 6month on 6month off for 4 years and he says it defo helped him

[PunchDrunk]

hey kid a,
under those tables in the article do you usually do like hiit 1 for mon, then the second for wednesday and continue in that fashion or do you go at it 5-6 days a week? It seems like 5 days a week of hiit would be overkill if doing other training, but I could be wrong. I did hiit training in the past but then I got lazy over the summer with work and school and sat on my ass too much so I'm also pretty outta shape and this looks like a good base program for hiit running to get back into it

Well, if you're boxing, you're probably doing some of it in your boxing training too?

If you're not boxing, 3 times a week should be fine (aty least to start out with). Don't get complacent the other days though. I would recommend that you keep active for at least 6 days a week. The 3 left over besides the HIIT, you could play B-ball, soccer, squash or something else, that you have fun doing. Remember, treining needs to be diverse, both for the mental part (boring, predictable training will have you slacking off in no time), and the physical. If always doing the same thing, the body will adapt to it, and your shape will either start going down again, or you'll overtrain. Be adventurous, ****e it up, just don't forget the hard work. Hard work is better when it's fun, though!

[Nacho_Analstain]

what are crunches n leg lifts?

[Kid Achilles]

I've been doing it Monday through Friday with the weekend being pretty much a break from strenous activity. No boxing right now. Just HIIT and lifting to maintain musculature.

This winter I plan on bulking up and really working on my traps, shoulders, glutes, and lats, as they are important muscle groups that I feel could use some work. Deadlifts, squats, benchpresses, shrugs, military presses, bent over rows, and chins are mainly what I do and I'm just getting back into them after a pretty lengthy hiatus.