Need someone to write me a ab program..

[cA^]

Hey guys,

School (Year 11) finished in mid November, i've been working out since early this year and now i'm on holidays until mid Feb (15th or so).

At home I have a bar, 2 dumbell weights, a skipping rope, a boxing bag and one of those stretch things guys use in prison.

While i'm trying to tone my pecks up by doing pushups etc. i'm also working hard on my back to help strengthen it so I can improve my neck hunch and have proper posture before I start year 12.

During this break I want to really define my abs. What I need is for someone on this forum to help me achive this! I have good self control, and i've been cutting down the fatty foods that I intake however can someone help me with a step by step / week by week guide and also I can chat to them about my progress. Hopefully someone might be able to type up a plan for me?

I know there is someone out there that wants to help me :cheer:

 

[Centaurion]

1) wipe the word 'tone' away from your vocabulary.

2) abs are made in the kitchen

3) Forget about doing a million sit ups. Weighted situps are the way to go. Treat your abs as any other muscle.

 

[check_mate_kid_uk]

do crunches and reverse crunches 3 times a week in your work out sessions, to the point where it really hurts.

Lose some weight, i was below average % body fat and have lost 5-6 kg and i can see my abbs but they are not great, like
Centaurion said, abbs are made in the kitchen.

 

[cA^]

Reverse crunches = pulling your legs towards your head ?

How can I do weighted situps?

What do you mean wipe the word tone away? You either tone up by doing high reps low weight or bulk up by doing low reps high weight...

 

[check_mate_kid_uk]

Originally posted by cA^
Reverse crunches = pulling your legs towards your head ?

yeha pretty much, when doign this, and crunches, concentrate on doing it properly, make sure that with each inward stroke you are pulling your shoulders up or legs in respectivly, so that your abbs are being contracted, this will make the workout much more effective. Actuly feel them contract!

As for weighted, which i actuly dont do, some people will tell you to put the weight on your chest others will say put it on your abbs, im not sure which is better, putting it on your chest form my experince adds a lot more resistance, but i tihnk putting it on your abbs targets your abbs better, see which one you prefer. The way i did, i just put a book on me for cushioning then put a dumbell on it to add weight. When oyu hold on so it does not roll off, make sure you are not bearing any of the weight with your arms.

 

[Centaurion]

Weighet sit ups : hold db to your chest and do regular situps. If you want more resitance, do incline sit ups as well.

 

[Adone]

Originally posted by cA^
Reverse crunches = pulling your legs towards your head ?

How can I do weighted situps?

What do you mean wipe the word tone away? You either tone up by doing high reps low weight or bulk up by doing low reps high weight...

And that's the moment when Warboss_Alex comes out of his grave and repeatedly hits cA^ with 200 reps until his abs are "toned up".

 

[cA^]

Alright will try these situp techniques today

Thanks guys :flowers:

 

[Centaurion]

I'm going to say this once.

There is no such thing as 'toning up'.

 

[cA^]

Those reverse crunches own

 

[semag]

Originally posted by Adone
And that's the moment when Warboss_Alex comes out of his grave and repeatedly hits cA^ with 200 reps until his abs are "toned up".

LMAO Damn straight. I hope he sees this thread needs post 1001. Heh.

For the original poster, let me re-iterate the fact there is no such thing as "toning up."

Muscle does not change based on the number of reps you do. You either build muscle, lose muscle, gain fat, or lose fat. Building muscle while losing fat is what you think of as "toning." This "toning" phenomenon occurs when the muscle under your skin loses the fat that is covering it, allowing it to show through your skin, making you "cut."

As far as "bulk," trust me, you're not going to blow up overnight by doing some heavy weight for 6 reps

 

[wheelin&dealin]

Originally posted by cA^
Need someone to write me a ab program..

Runs at 75% of your best time:

100-100-100
100-200-200-100
100-200-100
100-100-100

Each dash represents a 30 second rest. Between each set, rest for 90 seconds. Do push-ups and sit-ups in between runs if you like.