Abs/6 pack - help me beat my pharmacist housemate!
Discussion
I've mentioned here I've been trying to get fit(ter) of late. I'm running 3 times per week (~5km) and play football on Tuesdays (decent 5-a-side for 90 mins). As per a recent thread I've even bought a set of weights to do some upperbody work!
However, during a night out last Thurs, my pharmacist housemate proclaimed he is planning to return to the gym in order to recapture his 6 pack (to be fair he has got a little chunky of late). In my pissed state I stated that I'd be able to obtain a 6 pack quicker than he! As such, the gauntlet has been laid down and I need your help!
I'm already ahead of him imo. I'm pretty trim, minor abdo fat so any underlying muscle work should show ok.
- Best exercises? I hear ab crunches (held ~10 sec) are more effective than regular sit ups.
- How many reps? I gave a go at 10 second hold crunches and I honestly struggled past 15!
- How often? Some sources say every day, others state a rest day between sessions to allow the muscles time to repair and grow.
- Is there any role for those Slendertone belt devices. My cousin bought one a few months ago (did a thread here) but as predicted he has given up with it as it did not produce the desired results (he was doing no aerobic exercise at the time). Should I steal it off him and give it a go?
- Hand in hand with the upper body arm weight work - are those protein shake things useful? A colleague swears by them and states he drinks one immediately on returning from the gym every time (he is a bit of a keen git though).
The extra incentive is that myself and the housemate are often on opposing teams when playing footie as we play medics vs pharmacists. As such, the sense of competition is even greater!
TIA
However, during a night out last Thurs, my pharmacist housemate proclaimed he is planning to return to the gym in order to recapture his 6 pack (to be fair he has got a little chunky of late). In my pissed state I stated that I'd be able to obtain a 6 pack quicker than he! As such, the gauntlet has been laid down and I need your help!
I'm already ahead of him imo. I'm pretty trim, minor abdo fat so any underlying muscle work should show ok.
- Best exercises? I hear ab crunches (held ~10 sec) are more effective than regular sit ups.
- How many reps? I gave a go at 10 second hold crunches and I honestly struggled past 15!
- How often? Some sources say every day, others state a rest day between sessions to allow the muscles time to repair and grow.
- Is there any role for those Slendertone belt devices. My cousin bought one a few months ago (did a thread here) but as predicted he has given up with it as it did not produce the desired results (he was doing no aerobic exercise at the time). Should I steal it off him and give it a go?
- Hand in hand with the upper body arm weight work - are those protein shake things useful? A colleague swears by them and states he drinks one immediately on returning from the gym every time (he is a bit of a keen git though).
The extra incentive is that myself and the housemate are often on opposing teams when playing footie as we play medics vs pharmacists. As such, the sense of competition is even greater!
TIA
Lunja said:
Don't forget to work on your back. Strong abs with a weak back will do no good for your posture!
Interesting you should mention this. Have struggled with my back in the past. I find I really have to concentrate on my posture when running otherwise I find myself causing more issues.I'm hoping decent exercises will help develop good abs and back muscles and thus minimise pain.
I'm interested to read how much emphasis is put on cardio and reduced fat levels. I'm feeling pretty trim at the mo (relatively).
With regards to training, is is worth going for the ab crunches daily or should one always follow an exercise day with a day of rest?
(Also stumbled on the 100 press up challenge thread! Dangerous!)
goldblum said:
RemainAllHoof said:
Back to the OPer, I think, therefore, that he will need to do weighted work as the bet wasn't about being lean but actually having a "6 pack".
That would be the smart thing to do,although he might have to build up to it I think perhaps for the purpose of the best, a little of the latter is required.
So general opinion is that ab crunches are not particularly of use and a 'weighted' equivalent be done (ab crunches with weights on one's chest?).
dirty boy said:
Abs are made in the kitchen, not in the gym!
Low BF% will get most people signs of their abs.
Drink loads of water
Lower carb intake
Up protein intake
Good 'simple' exercises i'd suggest (no need for equipment as such)
Thanks for the info. Low BF% will get most people signs of their abs.
Drink loads of water
Lower carb intake
Up protein intake
Good 'simple' exercises i'd suggest (no need for equipment as such)
- Plank
- Side plank
- Weighted crunch, focus on more weight, lower reps
- Reverse crunch
- Weighted crunches
Surprised just how much of a role diet plays in all this. Really had it in my mind that it would be needing 100 sit ups daily! (I'm glad that is not the case).
Diet is good.
Breakfast - Shredded Wheat
Lung - Something random at the hosptial canteen. Try to choose the 'healthier' option.
Dinner - Chicken/pork/salmon + veg + rice. Maybe a stirfry. Occasionally I'll just have scrambled egg and baked beans. Don't eat pasta or pizza. No processed food. No stir in sauces.
Don't eat chocolate, crisps etc. Only snack on fruit. Social smoker, will only smoke (maybe 5) when going out and drinking i.e. once a week. I'm tempted to knock this on the head althogether (seems like a good opportunity). Barely drink beer, whiskey is my tipple of choice.
Much prefer cardio exercise than weight type training. Tried to get into weights in the past but found it fairly boring and soon gave up. Always found cardio/running more rewarding. Did a decent 5k run last night, good pace, no slowing, no stopping. Just need to keep it up!
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