Fitness Ask For Help To Transform Your UGLY Body Here., Use THIS Thread. Don't Open New Ones
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 Jun 14 2009, 09:47 PM
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Senior Member
1,106 posts Joined: Apr 2009 
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QUOTE(kotmj @ Jun 12 2009, 04:38 PM) 1 sit-up is the equivalent of 3 crunches. So do 900 of them twice a day. is that rite? but i have heard doing crunches is better. |
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Jun 15 2009, 12:20 AM
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Senior Member
2,425 posts Joined: Mar 2007 
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Stich,
Cardio don't give you abs lah. Cardio uses up energy, which can help burn fat. Rope skipping, jumping jacks, burpees (this is very good), push ups, squat, frog jumps, etc. Here a good programme: http://simplefit.org Explore the website first before you ask questions. Can work or not? If you follow it and level up, it works very well. You need to eat the proper way to get rid of the tummy. ------------ GUYS, I AM GONNA RECOMMEND NOT ONE, BUT 2 BEST ABS EXERCISES EVER THAT CAN ALSO SAVE YOUR BACK! Sit ups & crunches will give you back pain, sooner or later. especially for people who sit all day long (i.e. fat people, thin people, low level of fitness, students, office workers, myself, etc). They must worry about their buttocks and back. If these people do crunches and sit ups like no tomorrow, they're gonna have back aches in the future. zOMG!! So what to do now?! THE 2 PERFECT SOLUTIONS: 1. Start with this exercise: BACK BRIDGE. Whole body from shoulders to knees must be straight like a pencil: no arch, no sagging, no bending, just straight. Hold for 2 minutes, repeat 3x. http://www.merinews.com/catFull.jsp?articleID=15770653 <---clickety-click! 2. And then this abs exercise THE PLANK (aka prone bridge). Again, whole body from head to legs must be straight like a pencil: no arch, no sagging, no bending, just straight (to prevent back pain). Do NOT do sit ups after this, unless you want to injure your spine. Hold for 2 minutes. Repeat 3x. http://exercise.about.com/od/abs/ss/abexercises_10.htm <---clickety-click! You can also rotate the exercises whatever way you choose. After you become FITTER and STRONGER, then go ahead and move on to other abs exercises. P.S. I'm grinning now, because I know many of you wouldn't be able to complete both these easy-peasy exercises. =P Nyek nyek nyek!  If you can complete 2 minutes, please post a video to prove it!These two are to strengthen your abs and back, and tone up the muscles there. They won't burn a lot of fat. You'll need to eat right and increase energy usage to burn fat. This post has been edited by iamyuanwu: Jun 19 2009, 08:29 PM |
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Jun 15 2009, 02:01 AM
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Junior Member
50 posts Joined: May 2009
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IMVHO (correct me if i'm wrong), just do as much ab exercises as u can, with variety. no need to decide which works best,which not. since every exercise has its pros n cons, alternate ur regime with different abs exercise, plus we work out for lifetime not for certain period only, variety will be nice. mixed together all exercises, train consistently, u will see result.
strength training builds muscles, but cardio helps to trim outer subcutaneous fat so those muscles will become visible. if ur fat outside, no matter how developed ur abs are, u cant show them off. ppl keep saying have to be careful doing cardio, so muscle wont be burnt away but for me, if i stimulate their growth evyday, there's no reason to lose them. anyway i'm not really a body builder, what i'm doing rite now seems enough to keep me satisfied. and of coz the trickiest part one shudnt take for granted - diet. p/s--- i cn hold plank for 2 mins! :-D if i do it first in morn, with caffeine, cn last till 3 rep but trembling all over la hehehe. gud whole body exercise... |
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Jun 15 2009, 06:04 AM
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Senior Member
8,635 posts Joined: Jun 2006 From: Jeonju/Jeollabuk-do 
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QUOTE(iamyuanwu @ Jun 15 2009, 12:20 AM) » Click to show Spoiler - click again to hide... « Better than regular sit ups and lower ab crunch? I'm currently on these....sit up (2 sets = 25 times each) on exercise ball and lower ab crunch (4 sets = 25 times each) Sit up  Lower ab crunch  This post has been edited by Raikkonen: Jun 15 2009, 06:04 AM |
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Jun 15 2009, 07:57 PM
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Senior Member
579 posts Joined: Nov 2006 From: in limbo land...
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QUOTE(iamyuanwu @ Jun 15 2009, 12:20 AM) GUYS, I AM GONNA RECOMMEND NOT ONE, BUT 2 BEST ABS EXERCISES EVER THAT CAN ALSO SAVE YOUR BACK! 2 minutes is like eternity doing these 2 exercise... but feel damm good after..Sit ups & crunches will give you back pain, sooner or later. especially for people who sit all day long (i.e. fat people, thin people, low level of fitness, students, office workers, myself, etc). They must worry about their buttocks and back. If these people do crunches and sit ups like no tomorrow, they're gonna have back aches in the future. zOMG!! So what to do now?! THE 2 PERFECT SOLUTIONS: 1. Start with this exercise: BACK BRIDGE. Whole body from shoulders to knees must be straight like a pencil: no arch, no sagging, no bending, just straight. Hold for 2 minutes, repeat 3x. http://www.merinews.com/catFull.jsp?articleID=15770653 <---clickety-click! 2. And then this abs exercise THE PLANK (aka prone bridge). Again, whole body from head to legs must be straight like a pencil: no arch, no sagging, no bending, just straight (to prevent back pain). Do NOT do sit ups after this, unless you want to injure your spine. Hold for 2 minutes. Repeat 3x. http://exercise.about.com/od/abs/ss/abexercises_10.htm <---clickety-click! You can also rotate the exercises whatever way you choose. After you become FITTER and STRONGER, then go ahead and move on to other abs exercises. P.S. I'm grinning now, because I know many of you wouldn't be able to complete both these easy-peasy exercises. =P Nyek nyek nyek! If you can complete 2 minutes, please post a video to prove it!These two are to strengthen your abs and back, and tone up the muscles there. They won't burn a lot of fat. You'll need to eat right and increase energy usage to burn fat. |
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Jun 15 2009, 08:04 PM
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Senior Member
2,732 posts Joined: Jan 2003 From: Malaysia
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Guys I've been cutting down my food intake and reducing rice per meal, sometimes I feel dizzy but I know its cause of lack of carbohydrates. I do cardio (basketball) 1hour 2 to 3 times a week, and gym 2 -3 time a week (full body workout). Been doing it for around 1 months, however I gained weight! From 75kg to 80kg! I'm 175-176cm, and I have a lot of flabs. Any solutions?
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Jun 15 2009, 08:56 PM
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Senior Member
579 posts Joined: Nov 2006 From: in limbo land...
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cut down on the rice but upped the meat and veg la.. don't cut down everything.
as for workout at gym, what do you do? cardio? weightlifting? gaining weight can be you packing on muscles and losing fat. if that's the case then i wouldn't worry too much about what the weighing scale says. in this case trust the mirror more than the scale. |
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Jun 15 2009, 09:32 PM
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Senior Member
1,885 posts Joined: Dec 2007 From: Kuala Lumpur, Malaysia 
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LOL, all everyone care about is that six piece of muscles in the mid section.
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Jun 15 2009, 10:11 PM
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Senior Member
804 posts Joined: Sep 2006
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QUOTE(JackX @ Jun 15 2009, 08:04 PM) Guys I've been cutting down my food intake and reducing rice per meal, sometimes I feel dizzy but I know its cause of lack of carbohydrates. I do cardio (basketball) 1hour 2 to 3 times a week, and gym 2 -3 time a week (full body workout). Been doing it for around 1 months, however I gained weight! From 75kg to 80kg! I'm 175-176cm, and I have a lot of flabs. Any solutions? lower ur carbs, increase vegs n meat... vegs n meat dun really make u fat, and also prevent oily food if possible...stop taking sweet drinks like soft drinks or teh ais or whatever drinks u can get at mamak except sky juice... gaining weight doesnt mean gaining fat... perhaps u gain more muscles, thus ur bodyweight increase... go to gym to lose fat, not weight in ur case...  |
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Jun 15 2009, 11:03 PM
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Senior Member
8,635 posts Joined: Jun 2006 From: Jeonju/Jeollabuk-do
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QUOTE(JackX @ Jun 15 2009, 08:04 PM) Guys I've been cutting down my food intake and reducing rice per meal, sometimes I feel dizzy but I know its cause of lack of carbohydrates. I do cardio (basketball) 1hour 2 to 3 times a week, and gym 2 -3 time a week (full body workout). Been doing it for around 1 months, however I gained weight! From 75kg to 80kg! I'm 175-176cm, and I have a lot of flabs. Any solutions? Maybe try blood type diet.Me a week now on it....see difference. Rice once a day...1 cup. Veggies the rest. Me A blood type...so suxx. Cannot eat a lot of good stuff...meat, bananas, shrimp, squid etc. |
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Jun 15 2009, 11:11 PM
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Senior Member
579 posts Joined: Nov 2006 From: in limbo land...
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^ why would you want to do that?
why not eat what you like ( healthy choice of course) and exercise? |
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Jun 15 2009, 11:15 PM
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Junior Member
89 posts Joined: Apr 2006 From: jowor
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my chest is flat. what should i do to make it 'emergence'? actually ive pectus excavatum. do u have any suggestion instead of going for surgery?
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Jun 16 2009, 01:53 AM
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Forum Admin
44,415 posts Joined: Jan 2003  
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QUOTE(JackX @ Jun 15 2009, 08:04 PM) Guys I've been cutting down my food intake and reducing rice per meal, sometimes I feel dizzy but I know its cause of lack of carbohydrates. I do cardio (basketball) 1hour 2 to 3 times a week, and gym 2 -3 time a week (full body workout). Been doing it for around 1 months, however I gained weight! From 75kg to 80kg! I'm 175-176cm, and I have a lot of flabs. Any solutions? aiyah 1 month only. weight is not an issue la. like what others said, gaining weight is not necessarily gaining fat! you could've gained muscles already. just exercise properly, eat properly. and quit looking at the mirror on daily basis cos it's pointless. LOL i know some people do that, the body does not change IMMEDIATELY. once you build more muscles, it'll help you burn your fats passively as well. http://en.wikipedia.org/wiki/Basal_metabolic_rate (read up on BMR). |
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Jun 16 2009, 01:34 PM
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Senior Member
2,425 posts Joined: Mar 2007
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QUOTE(Raikkonen @ Jun 15 2009, 06:04 AM) Hi. Read what I mentioned about sit ups. Office warriors flex [forward] their spines too much and too often (rounded backs, slouching, hunched back.) You still want to do sit ups, which is essentially the same thing as slouching (on the floor)? I still suggest you try the plank once to feel its true powah. Your abs will be working like no tomorrow.Better than regular sit ups and lower ab crunch? I'm currently on these....sit up (2 sets = 25 times each) on exercise ball and lower ab crunch (4 sets = 25 times each) Sit up http://spinaldecompression.files.wordpress...e_ball_abs2.jpg Lower ab crunch http://www.changingshape.com/images/exerci...rseabcruch1.jpg If you want to do it, please at least add the back bridge to your routine. 3 times, 2 minutes each time. |
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Jun 16 2009, 04:06 PM
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Junior Member
50 posts Joined: May 2009
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my instructor shouts evytime in the class when doing sits up, observe urself, must open up elbows i.e elbows directed to the side, not up i.e make sure arms are parallel to the floor and imagine there's an apple btw ur chin n chest. this prevents slouching on the floor.
however i see lotsa guys do situps wit elbows directed up, even once a male instructor in class demo this type of situps. i wonder why, and if this shud bring any difference. i direct my elbows to the side tho, coz dats how my idole does hers. :-D n sumtimes i'm not so sure every weight gain equals muscles, i tend to overeat if i feel overworked, can pack fat as well. my 2 inexpert cents. |
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Jun 16 2009, 04:28 PM
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Senior Member
3,726 posts Joined: Sep 2005
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elbows up usually u tend to pull your neck together to bring yourself up~
Chow |
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Jun 16 2009, 04:42 PM
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Junior Member
50 posts Joined: May 2009
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then wats the purpose..bring out sternocleidomastoid muscles? haha.. big neck, no abs
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Jun 16 2009, 07:26 PM
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Senior Member
964 posts Joined: Dec 2005 From: Ipoh!
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Okay, I had tried the plank in the afternoon, but after around 10 seconds, my back started to hurt. Am I doing it wrongly? Same goes to push up, 5 times and my back started to hurt.
I tried doing sit up elbow facing sidewards, cant even finish one time.  Normally I'm doing facing frontward or a X cross on my chest.This post has been edited by SticH: Jun 16 2009, 07:27 PM |
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Jun 16 2009, 07:37 PM
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Senior Member
8,635 posts Joined: Jun 2006 From: Jeonju/Jeollabuk-do
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I tried plank...even 60 seconds is a handful.
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Jun 16 2009, 07:58 PM
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Senior Member
3,833 posts Joined: Oct 2006 From: Shah Alam
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it's a good idea to do plank and reverse plank first. Build up your core strength first. Then add up any abs exercise you want. my favourite is knee raise on the knee raise "bench" Hope to build the 5th and 6th pax
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