The Do's and Don't Of Building Abs
- Thread starter steddie
- Start date
Let me take a look to see if you calculated your BMR right......and dont concern yourself with the "recommended average" we are dealing with certain approximations concerning your personal statistical input.
EDIT: 5' 10", 190, Male.
what is your age? EDIT: okay 27......Got it
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Admittingly, I dont know what 2 stone is. LOL.....
MT line approximation: 2832.75c
Caloric deficit I recommend: -500c
Deficit target: 2332c
Draw a -500c deficit. Before starting weigh yourself. Log your weight. Weigh yourself twice a week--at the same time and with simular clothing. Do NOT do it in the afternoon (I have my reasons). At the end of the week--say on the same day you started, weigh yourself in the am at the same time as before, and log the weight. THIS IS CRITICAL.....
You must know if the approximated caloric deficit range given in forumula is tracking in "real world results"---at least close. If it isnt, an adjustment needs made, if it is, it is good.
Now, when I say adjustment, this is assuming you are in fact eating in the stated deficit and within the caloric ranges (and things are considered equal), and working out at the same time. Therefore, it could be possible other adjustments need to be made other than caloric adjustments.
Develop a FBW 3X per week. If you wish you can included cardio.
I also recommend writing down what you eat and the calories in the meals.
I recommend eating frequent small meals (around 6) that divide equally to your deficit target (or close thereto), but if this isnt possible dont fret over it, and eat as often as you are able in your life style and stay within your caloric limits.
I recommend getting in the gym to determine your starting weights for the exercises to be performed. I recommend a rep range of 6 to 10 (8 to 12) to get started. Compound exercises should be the staple of your program. At the beginning do not focus too much on ab exercises, let the deadlift and squat do their overall work in this area-at least at first. (this is my opinion)
What type of equipment do you have access to?
Caloric deficit I recommend: -500c
Deficit target: 2332c
Draw a -500c deficit. Before starting weigh yourself. Log your weight. Weigh yourself twice a week--at the same time and with simular clothing. Do NOT do it in the afternoon (I have my reasons). At the end of the week--say on the same day you started, weigh yourself in the am at the same time as before, and log the weight. THIS IS CRITICAL.....
You must know if the approximated caloric deficit range given in forumula is tracking in "real world results"---at least close. If it isnt, an adjustment needs made, if it is, it is good.
Now, when I say adjustment, this is assuming you are in fact eating in the stated deficit and within the caloric ranges (and things are considered equal), and working out at the same time. Therefore, it could be possible other adjustments need to be made other than caloric adjustments.
Develop a FBW 3X per week. If you wish you can included cardio.
I also recommend writing down what you eat and the calories in the meals.
I recommend eating frequent small meals (around 6) that divide equally to your deficit target (or close thereto), but if this isnt possible dont fret over it, and eat as often as you are able in your life style and stay within your caloric limits.
I recommend getting in the gym to determine your starting weights for the exercises to be performed. I recommend a rep range of 6 to 10 (8 to 12) to get started. Compound exercises should be the staple of your program. At the beginning do not focus too much on ab exercises, let the deadlift and squat do their overall work in this area-at least at first. (this is my opinion)
What type of equipment do you have access to?
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I have weights and a resistance band, the one with the handle at each end. I alsp have a bike.
I use to go gym and cycle which I both got bored with but to be honest I dont know what impact it had. I remember going to the gym and them coming out and buying a chocolate bar!!! I also built thigh muscles on my bike.
How precise does the exercise have to be, I dont want it to be rigid. I just aim to do about 3-4 hours a week of good exercise.
I use to go gym and cycle which I both got bored with but to be honest I dont know what impact it had. I remember going to the gym and them coming out and buying a chocolate bar!!! I also built thigh muscles on my bike.
How precise does the exercise have to be, I dont want it to be rigid. I just aim to do about 3-4 hours a week of good exercise.
You should be precise in the exercises used in your Full Body Workout (FBW)--this is critical. In addition, you should be precise in paying attention to your "rate of progression" of your workouts, this too is critical.
What I mean by progression is this (copy and past this since I have posted this alot over time on the forum):
Weight progression EXAMPLE:
A Weight Program is a structured "Weight Lifting" Plan that you schedule certain exercises for a given time period.
For example: Monday, Wednesday, Friday, and Rest Saturday and Sunday, and then repeat.
For example (for simplicity's sake), schedule a full body workout on Monday, Wednesday and Friday, and then rest on the weekend. The program should be complimenting the sort of diet you have and the goals you seek.
I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).
For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.
I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.
The issue of tracking everything is what bothers me sliglhty, I remember when I starting at the gym they gave me a plan with time and the type of machine but if I followed this it would get right on my nerves.
Lets say I do 3 hours one Saturday then the following week I did 1 hour Saturday, Sunday and Monday what difference would it make? Why is it so critical?
Lets say I do 3 hours one Saturday then the following week I did 1 hour Saturday, Sunday and Monday what difference would it make? Why is it so critical?
Im not talking about "time" in the exercise routine in my previous post. Im talking about "tracking your progress" as this is "key" to muscle growth. (read weight progression over again).
If you can "mentally" factor in what you eat and stay in the deficit required for weight loss, then this will work to serve your purpose. However, with most new persons, this isnt the case, and is the reason I recommend tracking what you eat in calories and nutrition (ratios).
One "simply" does what "it takes" to get the job "completed".
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Your FBW should be about an hour (give or take) anyway.
Try not to over complicate this too much.
You have your deficit range
Now the issue is you developing a FBW 3x per week (and cardio if you wish).
(give proper rest as this is where "muscle growth" takes place).
WE can work with the type of exercises, etc if you wish
Its something I really need to consider.
My diet BTW is:
Breakfast: regular bowl of cereal
Morning: Snack bar (7% calories)
Lunch: single sandwich
Dinner: Variety of dinners.
I've cut out coke, dont drink, no hot drinks, no cakes, no chocolate, sometimes I snack on a few small wholegran crispy breads.
Diet has always been my problem as when I used to cycle and go gym I would still eat chocolate, crisps and cakes.
In terms of the full body work out is this to build muscle, if I wanted to lose weight is it better to jog or something cardio. Weight is my main aim by far.
My diet BTW is:
Breakfast: regular bowl of cereal
Morning: Snack bar (7% calories)
Lunch: single sandwich
Dinner: Variety of dinners.
I've cut out coke, dont drink, no hot drinks, no cakes, no chocolate, sometimes I snack on a few small wholegran crispy breads.
Diet has always been my problem as when I used to cycle and go gym I would still eat chocolate, crisps and cakes.
In terms of the full body work out is this to build muscle, if I wanted to lose weight is it better to jog or something cardio. Weight is my main aim by far.
To lose weight, one has to "self examine" their diet; there is no choice, this is how it is. To lose weight, and body composition willing, the abs will start to appear when body fat percentage starts to drop--with proper exercise.
It is TRUE the diet circumference doesnt have to "necessarily" be clean 100% (if the caloric deficit is "still" present), but I recommend working at or near 100% (95-5) and staying within caloric ranges.
What is your home environment like, if you mind me asking? Can you go out and buy grocery items---after you plan your meals for a one to two week period?
Take your number of meals (number) and divide this with the deficit calorie limitation (2332), and this will give you a "ball park" figure to aim for for each meal.
If you track your calories and what you eat you will----KNOW---approximately where you are EACH DAY....and know you are on track....and this will assist in making you feel good......the nusiance is worth it my friend---especially---at the end of the week, when you see the weight drop---ROCK AND ROLL WITH IT!
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A FBW workout (having the body engaged in work) will assist your weight loss.....this should always be apart of a weight loss program in my opinion. Cardio can play into the equation too........sure......add it---but its not THE exercise that causes weight loss (its just part of the overall equation as the FBW is):
Its the laws of energy balance: You burn more calories than you consume (and everything considered equal) you will lose tissue.
Being new to weight training (and the newness of the diet deficit), you should see some good results in the first few weeks. You should enjoy some new to weight training strength and solid bodily response adaption.
Best regards,
Chillen
Thanks mate, my diet certainly has improved and I think ive lost some weight, (my work shirts feel alot loser) at the moment Im just assuming that I will lose weight because my diet has improved so much, im also exercising. Im hoping that I will lose about 2 stone over about 6 months then look to build muscle.
Buy hope can be a deadly thing sometimes!
Buy hope can be a deadly thing sometimes!
ROCK ON!............With what I have highlighted BROTHA!...............!
HOPE------>removes the mental DOPE..........>and makes one COPE
Now keep your diet and exercise----------------->In SCOPE!
ROCK IT!
YES...........HOPE!........There is always a chance with this!