What it takes to get rock solid abs

[GatorAvatar]

I am curious to hear from those who have rock solid abs what it takes to get them. Here I am taking time frame, and what type of exercise routines and how many times you exercise per week.

Thanks in advance.

http://nowmagazine.media.ipcdigital.co.uk/11140%7C00001e8fa%7C8502_orh417w310_jess-e.jpg

[Dreamliner]

No exercise necessary. Just a sustained calorie deficit. How long that takes depends on how much abdominal fat you have to lose.

[GatorAvatar]

No exercise necessary. Just a sustained calorie deficit. How long that takes depends on how much abdominal fat you have to lose.

Thanks for your response. I and my wife both have close to flat tummies - but we would love to get ripped (we both get turned on by bulging abs :nervous smile:)

[Dreamliner]

No problem. Flat abs are good. Apart from fitness models and bodybuilders, almost no one needs a six-pack. The difference between flat abs and a six-pack is usually a few pounds of fat.

[LeafUF]

Thanks for your response. I and my wife both have close to flat tummies - but we would love to get ripped (we both get turned on by bulging abs :nervous smile:)

Dream is of course right on this one. We all have abs under whatever fat we have accumulated to cover them. So, it should be as easy as dieting down to the point where your bodyfat is low enough to let them pop through. It doesnt hurt to do workouts that challenge the core either but its not necessary.

A good start would be to find out exactly where you are now so that you can set in place a plan that will get you to your desired look.

[ovillegator]

That makes so much sense. I never thought of it that way. I thought it took tortuous exercise.

[GatorAvatar]

Dream is of course right on this one. We all have abs under whatever fat we have accumulated to cover them. So, it should be as easy as dieting down to the point where your bodyfat is low enough to let them pop through. It doesnt hurt to do workouts that challenge the core either but its not necessary.

A good start would be to find out exactly where you are now so that you can set in place a plan that will get you to your desired look.

The tricky part is to figure out the optimum diet regime (or good eating habits). Should you completely stop drinking sodas, and all bad carbs etc. Problem I am facing is I sometimes get sick and tired of eating brown rice, fruits etc. There are days I crave ice cream, soda etc but I am not sure how much of those I can have in a month lol

[LeafUF]

The tricky part is to figure out the optimum diet regime (or good eating habits). Should you completely stop drinking sodas, and all bad carbs etc. Problem I am facing is I sometimes get sick and tired of eating brown rice, fruits etc. There are days I crave ice cream, soda etc but I am not sure how much of those I can have in a month lol

Well, in the good news department you dont really need the optimum diet regime to do the trick. Just the one that you will stick to. Once you know how many calories you need to be in a deficit you can plan from there. If you can you fit the things you crave into your diet then really is no reason not to have them.

My take on dieting is if it fits your macros its fair game. Dream would probably say if it fits your calories which is even simpler. I dont eat ice cream or soda but I do eat pasta and popcorn and today I had a doughnut and a bagel. So its possible to have the things you crave.

[oI2ange]

if you want to do workouts that will result in a 6-pack, work on compound lifts. ppl who spend hours on the ab machines make me laugh- if you want a really strong core, do squats/deadlifts/etc.

[Dreamliner]

You can eat anything you want to get rock-hard abs ... as long as you maintain your calorie deficit. And one good reason not to go hog-wild on exercise is because it makes it more difficult to calibrate the amount of calories you need to lose fat steadily.

Yes, I know that many of the Olympians have six-packs. But for them that is a by-product of the prodigious amount of training they have to undertake. You don't want to do that. You don't have to.

In fact, more and more we're reading that muscle growth and health may be competing goals. Eat lots of protein and work out hard for growth. Restrict calories, exercise moderately for health and longevity.

[GatorAvatar]

Thanks for the great advice.

[LeafUF]

Speaking of Olympians earlier in the summer I met a girl who was training for the 800 with one of the track clubs preparing for the trials. She was able to eat whatever she wanted just because she trained more than anything else. Heck, she trained so much she didnt even have time to hold a full time job. And trust me no one is getting endorsements for the 800.

[Dreamliner]

The level of dedication required is ridiculous. But sometimes you see it in the general public. I met a woman, just last week, who allowed that her fanatical dedication to triathloning led to her divorce.

But for the record, I'm not 100% sold on the notion that even Olympians need to train hours a day. Sometimes I wonder where efficiency ends and compulsion begins to bleed in.

[GatorAvatar]

Some people are just addicted to working out and maintaining that ripped body. It is a sign of the times I think. There is a lady I see at the gym and she tells me she works out 7 days per week without fail.

[Dreamliner]

Some people are just addicted to working out and maintaining that ripped body. It is a sign of the times I think. There is a lady I see at the gym and she tells me she works out 7 days per week without fail.

And the sad thing is she could probably maintain (and possibly improve) her body composition with a fraction of the exercise.

[Chirogator]

Definitely agree you can take more of a minimalist approach on exercise (with a focus on compound lifts as stated earlier) if nutrition is solid. Caloric deficit is definitely important but I think food quality is too. Certain foods trigger satiety centers in the brain (generally proteins, fats, and fibrous foods) and will make going into caloric deficit a little easier to manage without bad hunger pangs and cravings. Sugar and grains are generally the worse offenders for stimulating appetite centers in the brain, but I think if you have good blood sugar control you can get away with a little on your way to a 6 pack.

[Dreamliner]

Chirogator's on fire tonight! For the record, I don't argue with clients of mine who want to optimize their diets for satiety. But I do think that modern Americans are terrified of hunger pangs. So, another option would be just to eat what you like and learn to master your hunger.

[GatorAvatar]

Definitely agree you can take more of a minimalist approach on exercise (with a focus on compound lifts as stated earlier) if nutrition is solid. Caloric deficit is definitely important but I think food quality is too. Certain foods trigger satiety centers in the brain (generally proteins, fats, and fibrous foods) and will make going into caloric deficit a little easier to manage without bad hunger pangs and cravings. Sugar and grains are generally the worse offenders for stimulating appetite centers in the brain, but I think if you have good blood sugar control you can get away with a little on your way to a 6 pack.

I was searching for the "like" button, but then ended up using the "rep" button :joecool:

[Dreamliner]

The Greatest Fear In America: The Hunger Pang.

We could actually do well to embrace it. People in Third World countries are dying of starvation. People in the West are dying of gluttony.

[slmdLS1]

I'm still shooting for single digit BF, form there the six pack should be within reach. I know BMI isn't a "stick to guide" but it doesn't hurt to use it as an estimate. My optimal BMI was somewhere around 167, and the lowest i have been in my 2 year diet so far has been 176 after my girlfriend and I broke up. I'm pretty sure if i got down to about 170, it wont be long with some increased ab exercises and lifting to make them pop. My diet has slacked a little(186 now) but started KETO again today(50g version), and have an EC stack with a multi that i should start in a week or two. I'll still fast a day per week.

[Dreamliner]

You bring out a good point, a distinction that should be made. Everybody's got abs underneath their fat. But not everyone's abs are hypertrophied to the same extent. To make them 'pop' is to make them bigger, as you would any other muscle. Still need to get the fat off though. And I doubt that you have to go single digits to get them to pop. Guys lie about BF% all the time. 12% or below is outstanding for a guy.

[slmdLS1]

yeah, i caliper my torso around 13-14%, and its just usually the worst part of my body in regards to holding fat. Broad shoulders and thick legs(soccer player) all my life.

[Chirogator]

Perhaps a discussion of best ways to hypertrophy the abdominal region? There's definitely old school stuff like crunches, leg raises, sit ups, etc. that can definitely do the job but research by Stuart McGill PhD shows that these may do so at the expense of the low back. He advocates the use of exercises that challenge the spine's ability to maintain a neutral position. Exercises such as planks, walk outs, stir the pot, Palloff presses, single arm farmer's walks, landmines, renegade rows, etc. (YouTube them) not only show higher EMG activity of abdominal musculature but also lower levels of potentially damaging spinal load. As a chiropractor and strength coach I've found these types of exercises to be very productive not only in rehab settings but also for performance gains and aesthetic gains. Any input?

[Dreamliner]

... or you guys could just practice planche and front lever progressions like I've described on the Day One thread. :wink:

I can't see how they'd be injurious to the spine (chiro ?) and they work your abs like nobody's business.

[LeafUF]

I want to work up to doing dragon flags like my man Bruce Lee.

http://www.youtube.com/watch?v=mjCMq2zkbOo

[slmdLS1]

I want to work up to doing dragon flags like my man Bruce Lee.

http://www.youtube.com/watch?v=mjCMq2zkbOo

saw a thread on these on bb.com...my back hurt just watching it. would like to get to that point though...

[LeafUF]

For motivation. Or any other reason you may need.

http://2fit-2quit.tumblr.com/

[slmdLS1]

mmmm. love me some camille leblanc bazinet. i think shes some smarty pants chemical engineer too.

http://3.bp.blogspot.com/-FjkQWDLOI8o/T71m0mT6NxI/AAAAAAAACbc/vIZ9hmgdsnM/s1600/Camille+Leblanc+Bazinet+02.jpg

I wanna shoot to make the "adonis belt" pop too

[LeafUF]

Yeah, she even got me watching the crossfit games. Ridiculous.

[Chirogator]

... or you guys could just practice planche and front lever progressions like I've described on the Day One thread. :wink:

I can't see how they'd be injurious to the spine (chiro ?) and they work your abs like nobody's business.

I think lots of moves from gymnastics are unparalleled in their ability to strengthen the core or abdomen or whatever you choose to call it. Not a big fan of the kipping pull up (which isn't really true gymnastics) or some of the ballistic movements through the lumbar spine you sometimes see in gymnastics but front levers, planches, L-sits and lots of other similar moves are fantastic. You just gotta walk before you run so maybe developing decent core stability with other exercises before trying those out might not be a bad idea. Same goes with the Bruce Lee move. You need ridiculous amounts of core strength to be able to pull that off properly.

[Dreamliner]

I think lots of moves from gymnastics are unparalleled in their ability to strengthen the core or abdomen or whatever you choose to call it. Not a big fan of the kipping pull up (which isn't really true gymnastics) or some of the ballistic movements through the lumbar spine you sometimes see in gymnastics but front levers, planches, L-sits and lots of other similar moves are fantastic. You just gotta walk before you run so maybe developing decent core stability with other exercises before trying those out might not be a bad idea. Same goes with the Bruce Lee move. You need ridiculous amounts of core strength to be able to pull that off properly.

You're preaching to the choir on the kipping pullup. It's merely a means to an end in gymnastics. I don't see the point of doing 40 of them.

Did tuck planches today. I'm just getting to where I can get the hips level with the shoulders ... and right now my spinae erector feel like they generally do after a deadlifting session. :whoa:

[Zendra]

mmmm. love me some camille leblanc bazinet. i think shes some smarty pants chemical engineer too.

http://3.bp.blogspot.com/-FjkQWDLOI8o/T71m0mT6NxI/AAAAAAAACbc/vIZ9hmgdsnM/s1600/Camille+Leblanc+Bazinet+02.jpg

I wanna shoot to make the "adonis belt" pop too
She's quite impressive. I like watching her videos because I get to learn a lot about proper form as well as how to motivate myself to be effective and disciplined enough to follow my program. On the subject at hand, you can see that her abs aren't hypertrophy. Case it point. Just get a flat stomach. Six pack abs will come or not but a flat stomach is already enough.

[slmdLS1]

thats why i watch her too!

:yes:

[Dreamliner]

Speaking of Crossfit, I've just taken on an apprentice who's a Crossfitter. She's not a cultist though. She spurns the Paleo movement and says she just enjoys training that way and does not anticipate projecting that onto her future clients.

[Dreamliner]

On the exercise end, if anyone wants to try an exercise that will scorch your abs, try the VASTLY underappreciated hanging leg raise. Don't bend your elbows. Don't lean back. Keep your torso vertical and body quiet overall. Lift your knees as high as you can. Then progress to lifting knees and 'scooping' abs. Then progress to lifting feet higher and higher until your feet are touching the bar.

If you're doing this correctly you probably want need to do pullups. This would be your pulling exercise. And when you're able to easily raise your feet to the bar, time to experiment with the front lever.

[LeafUF]

Definitely not recommended nearly enough. I think bc they are really difficult and people hate that. Though, Wendler only recommends 2 ab moves. Ab wheel and hanging leg raises.

[Dreamliner]

Tell you the truth, I've recently regressed my front lever progressions to hanging leg raises. Reason: I found out that there is a world of difference between pulling, with slightly bent arms, to the top, and then lowering into a tuck, and pulling myself up, with generally straight arms, into the tuck and holding.

[StrangeGator]

Everybody in the Olympics seems to have rock solid abs. So if you want rock solid abs, qualify for the Olympics.

[Dreamliner]

Everybody in the Olympics seems to have rock solid abs. So if you want rock solid abs, qualify for the Olympics.

The Big Red Easy Button: train for the Olympics to get rock-hard abs.

[GatorAvatar]

Everybody in the Olympics seems to have rock solid abs. So if you want rock solid abs, qualify for the Olympics.

LOL.

[slmdLS1]

Fasted part of the day
Ate pretty much only proteins
Ran 3 miles
walked another 3
situps, curls, and pushups.


still no rock solid abs.

http://i3.kym-cdn.com/entries/icons/medium/000/003/617/okayguy.jpg

[Dreamliner]

Fasted part of the day
Ate pretty much only proteins
Ran 3 miles
walked another 3
situps, curls, and pushups.


still no rock solid abs.

http://i3.kym-cdn.com/entries/icons/medium/000/003/617/okayguy.jpg

That sounds like a lot of self-inflicted punishment to expect to lose five pounds of fat in one day. :wink:

[slmdLS1]

lol...that is gonna be my routine for the next 10 days. I did lose about 4-5lbs yesterday though.

EC Stack, Yohimbe HCL, Multi
Salads or chicken+greens
IF 18 hours some days, (2) 24 hour fasts
those few workouts almost daily....

lets see where it gets me, come labor day weekend.

[Dreamliner]

I admire your tenacity! Short-term goals can be very helpful. Now until Labor Day sounds like a sprint. It'll be interested to see how you wind up by then.

[GatorAvatar]

Fasted part of the day
Ate pretty much only proteins
Ran 3 miles
walked another 3
situps, curls, and pushups.

still no rock solid abs.



That's some funny ish

[slmdLS1]

I admire your tenacity! Short-term goals can be very helpful. Now until Labor Day sounds like a sprint. It'll be interested to see how you wind up by then.

a weekend on the beach that weekend will give you a little motivation to step it up, lol.

194lbs as of 8/22...

[LittleBlueLW]

xtacy or blow and all night sex back in the day worked pretty good.:joecool:

[slmdLS1]

194lbs as of 8/22...

lol....184 this morning.

booya.

[gator7_5]

I disagree that doing nothing but losing stomach fat gets you solid 6 pack abs. Mine are much more defined and bigger when I concentrate on exericising them.

That's like saying to get defined biceps, lose all the weight in your arms. Yeah, they're there, but not very impressive.

[Dreamliner]

When I work out my abs, they get more defined like any other muscle. Doing nothing to get a 6 pack is BS.

That's like saying to get defined biceps, lose all the weight in your arms. Yeah, they're there, but not very impressive.

You're still missing the point. Nobody here is 'doing nothing' for the abs. Hell, ab exercises are all people do these days. They're obsessed with working abs.

Most people already have distinct six-packs. They're just buried in fat.

[GatorAvatar]

You're still missing the point. Nobody here is 'doing nothing' for the abs. Hell, ab exercises are all people do these days. They're obsessed with working abs.

Most people already have distinct six-packs. They're just buried in fat.

Stop outing me man. :cry:

[gator7_5]

Sorry, Dream. "Do nothing" is exactly what you told him to do for his abs.

OP asked how to get "rock solid abs"

you said: "No exercise necessary. Just a sustained calorie deficit. How long that takes depends on how much abdominal fat you have to lose."

After he explained he has a flat stomach, you said: "No problem. Flat abs are good. Apart from fitness models and bodybuilders, almost no one needs a six-pack. The difference between flat abs and a six-pack is usually a few pounds of fat."


Then I went ahead and replied. Your answer is obvious. Of course you need to lose weight to see your abs. 1st graders know that. But the OP wants rock solid abs.

[Dreamliner]

Sorry, Dream. "Do nothing" is exactly what you told him to do for his abs.

OP asked how to get "rock solid abs"

you said: "No exercise necessary. Just a sustained calorie deficit. How long that takes depends on how much abdominal fat you have to lose."

After he explained he has a flat stomach, you said: "No problem. Flat abs are good. Apart from fitness models and bodybuilders, almost no one needs a six-pack. The difference between flat abs and a six-pack is usually a few pounds of fat."


Then I went ahead and replied. Your answer is obvious. Of course you need to lose weight to see your abs. 1st graders know that. But the OP wants rock solid abs.

The reason I mention everyone working their abs is because it isn't getting them rock-hard abs.

I stand by my assertion that everyone has a six-pack. Adipose tissue is the reason you can't see it. It is a very old wives tale, this silly notion that you do do, say, crunches to bring the abs out. You seem to be into rocket science. That ain't it.

Further, you have fallen prey to the corollary wives tale, the notion of 'toning' a muscle. Muscles are already comparatively firm. Guess what makes them feel soft ?

[LeafUF]

Not to mention crunches are about the least bang for the buck you can get when trying to strengthen your abs. Plus abs are not exactly the biggest growers anyway. So its usually more likely a bodyfat issue than a case of abs being too small.

[slmdLS1]

The reason I mention everyone working their abs is because it isn't getting them rock-hard abs.

I stand by my assertion that everyone has a six-pack. Adipose tissue is the reason you can't see it. It is a very old wives tale, this silly notion that you do do, say, crunches to bring the abs out. You seem to be into rocket science. That ain't it.

Further, you have fallen prey to the corollary wives tale, the notion of 'toning' a muscle. Muscles are already comparatively firm. Guess what makes them feel soft ?

[Mike Gundy]FAT![/Mike Gundy]

[GatorAvatar]

I hardly do leg exercises. Two days ago decided to change that and went bat$%!+ crazy doing Bulgarian squats. Boy am I sore. Soaked my body in body pain bath salts but I'm still sore three days later.

[LeafUF]

Yeah that'll do it. I work out legs all the time and still can get sore to the point that its hard to walk.

[GatorAvatar]

Yeah that'll do it. I work out legs all the time and still can get sore to the point that its hard to walk.

Kids wanted to play catch yesterday but I couldn't move an inch, let alone stand.

[LeafUF]

Time to get you a hoverround.

[Dreamliner]

People are using those these days simply because they're fat.

[LeafUF]

Our future

http://www.eatmedaily.com/wordpress/wp-content/uploads/2009/05/wall-e.jpg

[Dreamliner]

Seriously, I have neighbors, half my age, who mow their 75' X 75' lawns with riding mowers. Guy across the street is thirty-something and he gets in his van to visit a friend on the next street.

[GatorAvatar]

People are using those these days simply because they're fat.

:laugh:

[GatorAvatar]

Our future

http://www.eatmedaily.com/wordpress/wp-content/uploads/2009/05/wall-e.jpg

ha ha :whoa: