FabSwingers.com > Forums > The Lounge > Trying to improve my abs
Trying to improve my abs
Jump to: Newest in thread
 |
By *ackdaw52 OP Man
over a year ago
Chesterfield |
I've been trying the improve the appearance of my abs for a couple of years now but without results.
If I flex my abs my stomach is hard and flat, but if its totally relaxed I get a noticeable bulge.
The strange thing is I can easily lift 80kg on the crunch machine, 100kg on a good day.
After some advice I started a punishing new ab circuit which made them much stronger but not flatter.
Then I read that weak back muscles can cause stomach bulge, so I strengthened those.
Another expert said I need to reduce body fat which I'm currently doing. But there's very little fat on me anyway.
I'm starting to wonder if the bulge is caused by bloating and just the mass of my internal organs?
I never drink fizzy drinks or alcohol and I don't think I'm coeliac.
Any ideas? I'm stumped! |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"I've been trying the improve the appearance of my abs for a couple of years now but without results.
If I flex my abs my stomach is hard and flat, but if its totally relaxed I get a noticeable bulge.
The strange thing is I can easily lift 80kg on the crunch machine, 100kg on a good day.
After some advice I started a punishing new ab circuit which made them much stronger but not flatter.
Then I read that weak back muscles can cause stomach bulge, so I strengthened those.
Another expert said I need to reduce body fat which I'm currently doing. But there's very little fat on me anyway.
I'm starting to wonder if the bulge is caused by bloating and just the mass of my internal organs?
I never drink fizzy drinks or alcohol and I don't think I'm coeliac.
Any ideas? I'm stumped! "
ShagTonight is your man. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
One thing i wanna ask, when you do an ab workout, such as crunches, is your stomach pushing up and out, or are you purposely sucking it inwards?
As you perform the rep, you train the muscle to contract in a certain way, by pushing up and out during a crunch, it causes the ab muscles to form that particular bulge. Sucking your stomach in will help the muscles to tone without creating that bulge |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
Also judging by your pics, i dont have the eye for guessing body fat %, but id say you actually have a lot more than you think
I dont intend to be hurtful when i say this, i can see a fair amount of "love handle" going on, which suggests to me that you have a fair bit of body fat to actually burn off to achieve the desired result
So with what i said previously, keeping your stomach tucked in during ab workouts, and losing a few % more body fat, over the course of 2-3 months you should see a more noticeable difference in your abs, provided you workout regularly enough |
Reply privately, Reply in forum +quote
or View forums list | |
|
By *ob08Man
over a year ago
Macclesfield |
"It’s diet OP abs are visible around sub 15% body fat "
This, you can't spot reduce specific areas, doing loads of crunches will not give you abs, a mixture of cardio and compound lifts will over time, but your diet also has to be on point and it may take alot longer than you think. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By *ackdaw52 OP Man
over a year ago
Chesterfield |
"Also judging by your pics, i dont have the eye for guessing body fat %, but id say you actually have a lot more than you think
I dont intend to be hurtful when i say this, i can see a fair amount of "love handle" going on, which suggests to me that you have a fair bit of body fat to actually burn off to achieve the desired result
So with what i said previously, keeping your stomach tucked in during ab workouts, and losing a few % more body fat, over the course of 2-3 months you should see a more noticeable difference in your abs, provided you workout regularly enough"
No, that's OK! I need the truth so I can get results.
I'm improving my diet which included a moderate amount of simple carbs and quite a bit of sugar!
I didn't know about good crunching form, do I'll give that a try.
Thanks, all! |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Also judging by your pics, i dont have the eye for guessing body fat %, but id say you actually have a lot more than you think
I dont intend to be hurtful when i say this, i can see a fair amount of "love handle" going on, which suggests to me that you have a fair bit of body fat to actually burn off to achieve the desired result
So with what i said previously, keeping your stomach tucked in during ab workouts, and losing a few % more body fat, over the course of 2-3 months you should see a more noticeable difference in your abs, provided you workout regularly enough
No, that's OK! I need the truth so I can get results.
I'm improving my diet which included a moderate amount of simple carbs and quite a bit of sugar!
I didn't know about good crunching form, do I'll give that a try.
Thanks, all!"
Noooo cut down on that sugar, even an amount most ppl think is acceptable is too much.
Obviously diet is essential to maintaining a good physique, the right diet will work for you depending on how much you workout and what sort of physique youre aiming for.
However, workout form is absolutely necessary to working your muscles in the right way, even guys who have an excellent diet and workout regime still end up getting that stomach bulge even with very well toned abs, thats when it boils down to their form, which i believe is something you really need to consider to eliminate your problem, aside from the obvious things like diet and fat loss |
Reply privately, Reply in forum +quote
or View forums list | |
"Also judging by your pics, i dont have the eye for guessing body fat %, but id say you actually have a lot more than you think
I dont intend to be hurtful when i say this, i can see a fair amount of "love handle" going on, which suggests to me that you have a fair bit of body fat to actually burn off to achieve the desired result
So with what i said previously, keeping your stomach tucked in during ab workouts, and losing a few % more body fat, over the course of 2-3 months you should see a more noticeable difference in your abs, provided you workout regularly enough
No, that's OK! I need the truth so I can get results.
I'm improving my diet which included a moderate amount of simple carbs and quite a bit of sugar!
I didn't know about good crunching form, do I'll give that a try.
Thanks, all!
Noooo cut down on that sugar, even an amount most ppl think is acceptable is too much.
Obviously diet is essential to maintaining a good physique, the right diet will work for you depending on how much you workout and what sort of physique youre aiming for.
However, workout form is absolutely necessary to working your muscles in the right way, even guys who have an excellent diet and workout regime still end up getting that stomach bulge even with very well toned abs, thats when it boils down to their form, which i believe is something you really need to consider to eliminate your problem, aside from the obvious things like diet and fat loss"
Off topic so apologies to the OP.
But...your abs..stomach...look great. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
Even though you may not be able to visually see the results you are probably working the inside out.
If your gym has a Boditrax (Hospitals use these) machine then make the most of it, it measures body stats, such as % of fat in your body inc visceral fat. Your body mass and the % of bone and other elements that make up your body. Your build and your fitness age.
Only been using the gym for a couple of weeks and really pleased with my stats. Looking forward to checking in a month to see my progress....
|
Reply privately, Reply in forum +quote
or View forums list | |
"Even though you may not be able to visually see the results you are probably working the inside out.
If your gym has a Boditrax (Hospitals use these) machine then make the most of it, it measures body stats, such as % of fat in your body inc visceral fat. Your body mass and the % of bone and other elements that make up your body. Your build and your fitness age.
Only been using the gym for a couple of weeks and really pleased with my stats. Looking forward to checking in a month to see my progress....
"
Never heard if that machine ...the gym's I've used have not had them.
I wouldn't mind using one. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
As they say Abs are built in the kitchen not in the gym. I lost 2 stone when first lockdown hit and I could notice my abs in the morning, only slightly but noticed, and I've never been to a gym lol |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
My gym has a corevue body fat scanner which you connect your phone to. It scans your body and tells you how much muscle is in each arm, leg, core & body fat , visceral fat.
It tells you your BMR which is good to know for a diet programme… |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Even though you may not be able to visually see the results you are probably working the inside out.
If your gym has a Boditrax (Hospitals use these) machine then make the most of it, it measures body stats, such as % of fat in your body inc visceral fat. Your body mass and the % of bone and other elements that make up your body. Your build and your fitness age.
Only been using the gym for a couple of weeks and really pleased with my stats. Looking forward to checking in a month to see my progress....
Never heard if that machine ...the gym's I've used have not had them.
I wouldn't mind using one."
Ladywood leisure centre has one. |
Reply privately, Reply in forum +quote
or View forums list | |
"Even though you may not be able to visually see the results you are probably working the inside out.
If your gym has a Boditrax (Hospitals use these) machine then make the most of it, it measures body stats, such as % of fat in your body inc visceral fat. Your body mass and the % of bone and other elements that make up your body. Your build and your fitness age.
Only been using the gym for a couple of weeks and really pleased with my stats. Looking forward to checking in a month to see my progress....
Never heard if that machine ...the gym's I've used have not had them.
I wouldn't mind using one.
Ladywood leisure centre has one. "
.thanks  |
Reply privately, Reply in forum +quote
or View forums list | |
|
By *egoMan
over a year ago
Preston |
Abs are all body fat %.
Excessive ab exercise will only bloat them.
As long as your core is stable, they are strong enough.
One thing I did learn recently, I was breathing wrong.
When crunches etc. suck air in as you elevate, blow out when you relax. Seems counter intuitive but my belly seemed to benefit.
Stop eating sugar lol. Plenty of macro nutrients, but maintain a calorie deficit.
I don’t really care about washboard stomachs, just picked up all this while training for strongman, so different goals but shared knowledge. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By *egoMan
over a year ago
Preston |
Could be loose skin to, have you lost quite a bit of weight at some point?
That requires different measures to fix. Like pin wheels and vitC serum.
But talk to your local beauty parlour. They usually have some tricks. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"I'm around 5.3% body fat, your best bet is to do lots of planks that specifically target abs "
The generic plank everyone knows of? Cos that doesnt do shit for most of the key areas it supposedly targets, and it doesnt improve posture as almost everyone does it with their shoulders pushed forward. Reverse planks are far more effective. But planks are nowhere near as effective as combination workouts for ab training |
Reply privately, Reply in forum +quote
or View forums list | |
"I'm around 5.3% body fat, your best bet is to do lots of planks that specifically target abs
The generic plank everyone knows of? Cos that doesnt do shit for most of the key areas it supposedly targets, and it doesnt improve posture as almost everyone does it with their shoulders pushed forward. Reverse planks are far more effective. But planks are nowhere near as effective as combination workouts for ab training"
There's lots of different planks and if you engage your core and keep the right posture they are very effective |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Even though you may not be able to visually see the results you are probably working the inside out.
If your gym has a Boditrax (Hospitals use these) machine then make the most of it, it measures body stats, such as % of fat in your body inc visceral fat. Your body mass and the % of bone and other elements that make up your body. Your build and your fitness age.
Only been using the gym for a couple of weeks and really pleased with my stats. Looking forward to checking in a month to see my progress....
Never heard if that machine ...the gym's I've used have not had them.
I wouldn't mind using one."
Do it! It's interesting to see the results |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
I use to work out obsessively, no abs.
Then I stopped, but I ate healthier and cut back loads on calories, abs!
All gone to shit now though as I refound my love of wine and chocolate, but they were there for a little while!
|
Reply privately, Reply in forum +quote
or View forums list | |
|
By *rad670Man
over a year ago
South Lakes |
It's quicker to lose your abs that get them back and as much about fat percentage as excersise. I believe it's very difficult to maintain such a low percentage of body fat to reveal your abs especially as you get older. We all have abs, it's just a matter of them being covered most if the time. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"I use to work out obsessively, no abs.
Then I stopped, but I ate healthier and cut back loads on calories, abs!
All gone to shit now though as I refound my love of wine and chocolate, but they were there for a little while!
"
Exactly abs are made in the kitchen  |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"I use to work out obsessively, no abs.
Then I stopped, but I ate healthier and cut back loads on calories, abs!
All gone to shit now though as I refound my love of wine and chocolate, but they were there for a little while!
Exactly abs are made in the kitchen "
Unfortunately not using chocolate  |
Reply privately, Reply in forum +quote
or View forums list | |
|
By *ancer36Woman
over a year ago
Stirling |
I’ve worked out my entire life, dancing 5/6 times a week, ballet trainig etc never had visible abs, I’ve a strong core but never actually seen the infamous abs - probably eat too many carbs though.
I’d say you need good nutrition, full body strength training and cardio for them to pop through. Xx |
Reply privately, Reply in forum +quote
or View forums list | |
"I’ve worked out my entire life, dancing 5/6 times a week, ballet trainig etc never had visible abs, I’ve a strong core but never actually seen the infamous abs - probably eat too many carbs though.
I’d say you need good nutrition, full body strength training and cardio for them to pop through. Xx"
Not only do you look fit you really are fit  |
Reply privately, Reply in forum +quote
or View forums list | |
|
By *ancer36Woman
over a year ago
Stirling |
"I’ve worked out my entire life, dancing 5/6 times a week, ballet trainig etc never had visible abs, I’ve a strong core but never actually seen the infamous abs - probably eat too many carbs though.
I’d say you need good nutrition, full body strength training and cardio for them to pop through. Xx
Not only do you look fit you really are fit "
Aw thank you lovely xx |
Reply privately, Reply in forum +quote
or View forums list | |
"I’ve worked out my entire life, dancing 5/6 times a week, ballet trainig etc never had visible abs, I’ve a strong core but never actually seen the infamous abs - probably eat too many carbs though.
I’d say you need good nutrition, full body strength training and cardio for them to pop through. Xx
Not only do you look fit you really are fit
Aw thank you lovely xx"
You're welcome and so true xx |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Abs are made in the kitchen not the gym
Time to change up what your eating
It’s the sad truth "
I have abs and my diet is shocking to say the least lol |
Reply privately, Reply in forum +quote
or View forums list | |
"Abs are made in the kitchen not the gym
Time to change up what your eating
It’s the sad truth I have abs and my diet is shocking to say the least lol "
In the interest of fairness I did take a look..couldn't see em  |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Abs are made in the kitchen not the gym
Time to change up what your eating
It’s the sad truth I have abs and my diet is shocking to say the least lol
In the interest of fairness I did take a look..couldn't see em "
haha I could send you a few if you like |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Abs are made in the kitchen not the gym
Time to change up what your eating
It’s the sad truth I have abs and my diet is shocking to say the least lol "
They made in the kitchen
And this is comeing from someone that sits above professional top 1% athletes
This comes from someone when the docs do they yearly check up tell you to get off what ever performance ehncers your on
My blood work is thought the roof reads like I am not clean
|
Reply privately, Reply in forum +quote
or View forums list | |
|
By *ackdaw52 OP Man
over a year ago
Chesterfield |
Thanks all.
My BMI was exactly where it should be, so I didn't think I needed to lose weight. I did have a body composition test some years ago which came up just short of 20% body fat.
Anyway, I've got a much more active job now which will help, I've swapped some of my weights for cardio and I'm eating better.
I've heard mixed reviews of the plank, so I've dropped that from my circuit. |
Reply privately, Reply in forum +quote
or View forums list | |
"Thanks all.
My BMI was exactly where it should be, so I didn't think I needed to lose weight. I did have a body composition test some years ago which came up just short of 20% body fat.
Anyway, I've got a much more active job now which will help, I've swapped some of my weights for cardio and I'm eating better.
I've heard mixed reviews of the plank, so I've dropped that from my circuit. "
Good luck with it.
Come back and show us the results |
Reply privately, Reply in forum +quote
or View forums list | |
"Abs are made in the kitchen not the gym
Time to change up what your eating
It’s the sad truth I have abs and my diet is shocking to say the least lol
In the interest of fairness I did take a look..couldn't see em haha I could send you a few if you like "
Ooo could you ...it would be rude to refuse  |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"Abs are made in the kitchen not the gym
Time to change up what your eating
It’s the sad truth I have abs and my diet is shocking to say the least lol
They made in the kitchen rude! No performance enhancers hear love just pure dedication and work ethic I can assure you
And this is comeing from someone that sits above professional top 1% athletes
This comes from someone when the docs do they yearly check up tell you to get off what ever performance ehncers your on
My blood work is thought the roof reads like I am not clean
"
500 sit ups from 20kg in 100 a set droping 5kg a set only stoping to drop wight
When I had it at 300 I watched a bunch off current and retired ufc fighters attempt it and fail |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
"It’s diet OP abs are visible around sub 15% body fat
I was going to mention diet 
Worth speaking to a good dietician to look at current diet and possible causes of bloating "
Check out the FODMAP |
Reply privately, Reply in forum +quote
or View forums list | |
You are simply carrying too much body fat to make your abs visable
No strength exercise will “tone” your abs, so sit ups, crunches, planks, etc are all useless in your quest for visible abs
The ONLY way is for you to reduce body fat, and the ONLY way to do that is a calorie deficit
So eat less, thats it.
You will be able to find a calorie calculator online, enter you age, height, weight etc. it will give your a daily calorie target for fat loss, count calories for EVERYTHING you eat and drink. Dont exceed your daily max
This means you can still eat pizza, chocolate,burgers, ice cream etc, just not lots of it!
Also BMI is not all that reliable in all cases, im 6’1, 230lbs so technically obese, but Im clearly not from my pics!
So there you have it, count calories, stay in a calorie deficit, fat will be burned.
Nookie (The husband) |
Reply privately, Reply in forum +quote
or View forums list | |
Reduce all inflammatory foods.
No processed. No sugars. No seed oils or anything that is not ancestrally appropriate.
Whole foods cooked by yourself.
This allows the body to decrease retained fluid and also reduce body fat.
If your ancestors didn't eat it 5000 yrs ago then you shouldn't.
Move towards this way of eating and don't punish yourself if you mess up very occasionally.
Be wary of advice from people who are genetically gifted and have great abs. Or even lay people who appear to know what they about.
There are people making lots of money from the hand they were dealt by their genetics. |
Reply privately, Reply in forum +quote
or View forums list | |
|
By (user no longer on site)
over a year ago
|
You can do 1000 sit ups & crunches a day for 10 years and see no difference. Abs are build in the kitchen. 70% of the year mine arent visibly profound, 30% of the year (summer months) they are after i cut. By cut i ditch carbs completely, zero takeaways, i eat boringly clean for afew months and they pop out.
Pics in my profile show the difference between pre & post cut  |
Reply privately, Reply in forum +quote
or View forums list | |
"Thanks all.
My BMI was exactly where it should be, so I didn't think I needed to lose weight. I did have a body composition test some years ago which came up just short of 20% body fat.
Anyway, I've got a much more active job now which will help, I've swapped some of my weights for cardio and I'm eating better.
I've heard mixed reviews of the plank, so I've dropped that from my circuit. "
Don’t switch weights for cardio if your goal is fat loss. Keep the weights
Instead replace “fork pick ups” with “fork put downs”
Eat less, move more. Get leaner and your abs will pop
If you want DM me and I’ll send you a picture of me with zero direct ab training but low body fat. It’s all about the diet |
Reply privately, Reply in forum +quote
or View forums list | |
» Add a new message to this topic
