good video explain a lot about spot reduction

time to hit the treadmill...

+1

This will answer the questions of 99.99991% of the population out there.
Good stuff.
Must Sticky this!!

Found this 'Burst Training' technique while searching for fat loss info:



Apparently it is far more effective than stadey-state cardio.

burst training is more like HIIT to me.

EXACTLY repackaged HIIT, imagine the things people do to sell ...

hurm. i thought so. repackaged look so 'baik' , it's a RIP OFF

agreed

haha
takyah la sampai sticky


later if one dude asks how to lose this and that
just kasi link je

Another fact about fat loss, why do u hit the weight room when spot reduction is impossible?

http://www.youtube.com/watch?v=JNbeocwNscQ&feature=related

This post has been edited by jamis: Apr 23 2010, 11:39 AM

im gonna share this on my facebook...tired of ppl asking how to get 6 packs...its amusing how people think doing sit ups for many reps can get u the hollywood 6 pack. The most interesting part is, they study health science, and yet.....never apply knowledge they learned

jamis, your video doesn't load la

Adui, didnt check just now. nvm i have put the temporary fix there, cant view youtube in office

thx

yeah saw this video before , really good and informative stuff

Yeap prob is most people still want a quick shortcut. Unfortunately, the same can't be said for some of Sean's other training videos. He goes too low on db workout and AFAIK he's still a proponent of HIT, which i absolutely hate. Which explains his subpar physique.

This is awesome! Way to go! Get those six packs coming!

I will try this tomorrow
has anyone tried this b4?

And the 5 hours sauna thing. Don't forget bro. We're all behind you. Gambateh!

Did you get Mr. Gallot's opinion on HIIT?

http://www.howtoburnfat.com/

need to subscribe one ar?

Why don't you find out yourself instead of just being lazy and asking? Geez.....

Yes, we need to do HIIT to burn fat. It is the fastest way to burn fat. But at the same time, we need to train our abs by doing leg raises, crunches and other abs exercises.. it takes a long time, with strict diet to get 6packs

Let's me share Vince Delmonte Opinion while we waiting.


This post has been edited by arekey: Jul 19 2010, 02:38 PM

simple. as chris bro said. bb = recovery!! keep lifting weights only breakingdown muscles

Lol thanks but it's not me who said it. It was Bob Cicherillo IFBB Pro. I merely pass down knowledge.

try running incline on hills using ur abs muscle, lean forward while running.
it does the same trick as cycle crunch. you will feel the pain on your abs

This post has been edited by ah_suknat: Jul 20 2010, 10:30 PM

If im 15 , havent reach my max height yet . If i start working out and getting packs and stuff . Will it make me short , or stay at this height forever ?

No, it won't.

But u will probably blame weight liftin if u dun grow tall... LoL

I guess under 16 maybe can start with isolation exercise first. Dont push too much on squat or deadlift. Make sure you can lift 8-12 times, if less rep than that, reduce the weight until you can do 8-12 reps.

This post has been edited by kurtkob78: Jul 27 2010, 02:11 PM

Preety much focusing on packs for now . Any good tutorial about this ?

http://www.bodybuilding.com/guides/male-20...-loss/nutrition

for all of us out there!! say NO to skinny, saggy, weak and FAT!!

Seconded ! Say no to fat ~ ! My tummy is getting more obvious and obvious now...

Great video.. Teaching us how to do it..thanks for the sharing

damn..i cant see it since my office block utube..sigh

this is an interesting 8 mins abs workout on the U-tube...

8 mins ABS workout

nice info...

bro..
does this really help?
wish i can dwnld this..

great!.. thanks to the mod who directed me here

use firefox and get the download add-on.
i dl this onto my iphone and follow it.
it is intensive, the reps/sets are 1 thing, keepin the proper form while tryin is another...and i can't complete it

I followed the video here > http://www.youtube.com/watch?v=vkKCVCZe474
My neck felt pain when doing the activities and still feel a little tension on my neck part. Is this normal? o.O Will it affect my backbone.

some pros said crunches that make your neckpain r useless

If crunches give a person neck-pain, they're doing it wrong.

I tried doing my best. Probably I'm using my backbones not the abs. So how? ><

for most of the abs exercise, u r allowed to use the hand(s) to support the head.
the idea is to focus on ur core, i.e. abs and not ur neck muscle.

Hm, then what should I do to "focus on my core"?

use the stomach muscle!!!
when u do sit ups, u automatically use ur stomach muscle to bring the upper body up. n at the same time u can put both hands behind ur head if u feel u r using ur neck too much in the maneuver

Can I put my hands on my chest? So I don't have to put any pressure on my neck.

You could. One way to make sure you're not straining your neck is to see if you can move your head (nod/shake/whatever) in any segment of the movement, ie top/middle/bottom. Your neck should be relaxed while keeping the focus on the abdominals to do the work in a crunch. If you start to feel your neck getting tight or sore, stop and review your form.

I see. I was doing that on a wooden floor, anymore suggestion?

i always do my abs exercise on a yoga mat.

find something to cushion ur tail bone...
if no yoga mat, even a DHL box can do the trick...
try restin ur head slightly backward when doing the crunches

6 pack is a dream for me, but tat doesn't mean i'm giving up

most of the ppl doesnt learn .... duh.
Forget those fitness magazine, "get six pack in 4 weeks" "spend 1 min everyday for a six pack" blablabla. Come on, whos gonna touch those magazine if told you to takes 6 months to a year of dieting and cardio?

Diet clean, get a intense sport, cardio.
situp and crunches only works for people who already have visible six packs.

'you may have the world's most sculpted abs, but its not going to reveal until you lose all the extra fats'

What are the things to reduce my fats? Drink more water? Cardio activities like running?

Change your diet. Eat more steam food rather than fried. Cardio is essential but not a must(everyday run). U should focus more on compound move like squat and deadlift which burn more fat.

I only started work out on early this year, and happy to say my 4 packs is visible now. Now working hard to make it perfect 6 packs. Trust me, your diet is VERY IMPORTANT!

So if I eat like chicken, fish and other things other than bacons-like-meat will be better? Are there any more exercise which doesn't require equipments?

Calories Deficit, HIIT

Yup, reduced processes food intake. Eat more natural like chicken breast instead of chicken sausage.
You can do push up, lunges, plank, pull up(find a bar)...etc. Google for more...

So should I like stop eating meat or just avoid fatty meats?

u need meat for the protein!! but strictly only lean/super low fat meat. best choice is chicken breast

Alright. But thing is my area here not suitable for running

rope skipping, if you dun have treadmill.

then your area is not suitable to have 6 pax

but seriously, you can go swimming or gym

This post has been edited by kurtkob78: Oct 20 2010, 07:53 PM

If you want to burn fat, follow these is enough

Eat boiled or stim food like chicken breast, fish, vegetables etc

Essential fats such as omega-3, flax seed, olive etc, NOT COOKING OIL or ANIMAL FATS

Do cardio after workout for 20mins

Reduce daily calorie intake

Increase number of meal and decrease amount per meal. This is to increase metabolism

Moderate weight which allows u to workout on a set for 15reps.

I came across this article that recommend doing cardio first thing first in the morning with empty stomach for the most effective fat burning.

http://www.intense-workout.com/cardio.html

How true is that?

Its from internet, so it must be true!

u like it or not.. or just enjoy your sleeping longer i think is better. lets say u burn 500cal in the morning, noon/evening/night u also can burn 500cal so i think its just the same. i would not recommend empty stomach fat burning because you r so weak your body doesn't wanna work too much. its more advisable to exercise after meal

'When to do your cardio training is up to your busy schedule. Many recommend waking up, having a couple cups of water, and doing your cardio bright and early. If you are an early bird, be sure to have breakfast before your cardio to jumpstart the metabolism, fuel your workout, and ensure that no muscle tissue is being used for energy. Since your body has been fasting throughout the night while you sleep, your body will still use fat for energy after breakfast.'

http://www.bodybuilding.com/guides/male-20...t-loss/training <--- read the cardio part or everything there

not really...fault statement.

i once read abt a tree climbin octopus on the internet.
tell me if tat's true.LoL.

feed ur body b4 u do cardio, otherwise i think u r jus breakin down ur muscle..

Yes i aggreed. We need to breakfast to stop the cortisol hormone.

carrying weights also breaking the muscles.. don worry we can rest n recover later

I'm tired of abs threads. Pinning this.

that video saves lots of our times explaining about abs exercise, spot reduction etc. i wish those in the weight loss thread can see the vid too, coz its not just about 6 packs but about fat loss as a whole.

Not sure how much I'll be replying to in this thread. I viewed over page 1... no errors or mistakes. Everything is in order.

Page 2

arekey posted something from Vince Delmonte. I'll reply to that.

>> So in aerobic training - when we ‘encourage the use of fat’ - do we force that same body to adapt
by storing more fat?

◘ No one has ever suggested this.

>> It’s interesting that some of the biggest experts such as Charles Poliquin, Paul Chek,
John Berardi, Eric Serrano, etc., all seem to think so.

◘ To my knowledge, none of these people listed have ever suggested such a thing. By mentioning Charles Poliquin, Vince is bringing in people that are quite far out of his league.

>> Aerobic training is not the most effective way to achieve an energy deficit because
you only burn calories while you are doing it. Anaerobic training takes advantage
of the other 23 hours left in the day because not only do you burn more overall
calories but it cranks up your metabolism to burn calories hours afterwards.

◘ This is bullshit. If Vince had done a 10 minute google search, he would have found that EPOC - (Excess Post-exercise Oxygen Consumption - the thing he's referring to) does not burn more than 50 calories total over the next 24 hours, making it completely ineffective as a tool for fat loss.

>> Since weight training is considered, anaerobic, and it contributes to building muscle and
keeping it, you will burn calories nonstop. Even when you hit the sack!

◘ He is correct that building muscle will raise the number of calories you're able to burn, during activity and at rest. But this is not related to EPOC.

>> I believe that the best way to rapidly improve fat loss results is to incorporate interval
training. Most refer to interval training as high intensity interval training (HIIT)
which is very effective and time efficient.

◘ This is also true, but it's because of a complex series of reasons involving things I'd rather not explain unless someone's particularly interested to hear them.

>> Here are the reasons why I favor interval training for fat loss:
· As you improve, the work intervals can get harder and harder, and the recovery
intervals can be shortened, or performed at a higher tempo. The only
downside to this style of training is that it is very hard and will force you to
suck for air! As my running buddies would say, ‘Interval training is guaranteed
to put you in the hurt box!’

◘ How does this constitute as a reason you prefer intervals? How does "it-can-get-harder" equate to being preferable? When you say you'll list reasons for why you think something is better... you should probably list reasons for why you think something is better.

>> · Do me a favor and visualize the start line of the Olympic 100m dash or any
sprinting type event. Visualize some running backs and some speed skaters.
Are you visualizing huge, ripped and super lean physiques? Do you ever
wonder why these guys’ pecs, arms and abs look better than yours and you
spend more time lifting weights to build muscle?

◘ Because they use an intigrated scientific training approach with consistent and well timed training routines taking place over strategically planned and periodized training cycles under the watchful eye of an Olympic coach while consuming extremely nutritious food and getting sponsorship that affords them a wide selection of supplements?

............... NOOOOOOOOOOOO of course not you fool! DURRRR ITS CUZ OF HIIT TRAINING HURRRRRRRR DERP! Yea Charles Poliquin has no f*ing clue what he's talking about that's for sure. ('-' )

>> Some of the most muscular athletes in the world are involved in anaerobic sport.

◘ Yea and a lot of them never do HIIT training. "Anaerobic" covers lots of things that ARE NOT just HIIT.

http://www.lafferty.ca/wp-content/uploads/.../05/fail-24.jpg

>> · High-intensity training favors the fast twitch muscle fibers, which have the
greatest chance of hypertrophy. Long periods of low-intensity exercise tend
to “over-train” the fast-twitch muscle fibers and convert the intermediate
muscle fibers to slow-twitch fibers.

◘ Low intensity exercise is unlikely to even recruit fast twitch fibers, much less over train them. Fast twitch fibers are the last to be recruited, and are usually not recruited at all during lower intensity activities. What's more, the fiber conversion he describes has been witnessed to occure in nearly all forms of exercise, not just low intensity and steady-state exercise. Fiber conversion doesn't actually mean that much in terms of muscle performance due to a long list of biochemical and neuromuscular reasons I wont discuss unless someone particularly wants to hear them.

>> If your body has less fast-twitch fibers,
then you will experience less hypertrophy from training.

◘ Hypertrophy training is contingent upon many things. Fiber types are not particularly an important factor.

>> · The body’s hormonal response to high-intensity cardio is similar to the
body’s hormonal response to resistance training (i.e.increased insulin sensitivity, GH
release, IGH-1 release, etc.) without placing the same strain on the nervous system
as resistance training. High-intensity cardio causes the body to preferentially
store more carbohydrates and burn more fat.

◘ True (for once), though dont get the idea that HIIT isn't strenuous. It is, and you =can= overtrain on it.

>> · High-intensity cardiovascular exercise increases oxygen expenditure and
forces the body to adapt by becoming more efficient at oxygen transport
(increase in VO2 max). More efficient oxygen transport to the muscles will increase
fat oxidation as fat oxidation is dependent upon the presence of oxygen.

◘ Low intensity long-duration cardio does all of the same things, arguably just as good if not better.

>> · High-intensity cardio seems to be more muscle sparing. Several studies
have shown that interval training burns fewer calories when compared to
continuous lower intensity cardio. However, the skin fold losses were greater
with the HIIT group (can you expand on what this study is about and where
the information came from – makes it more credible) than in the continuous
intensity group. This means not only did the HIIT group lose more fat, they
also spared more muscle tissue by burning fewer overall calories.

◘ No argument with that one.

Now I've read this whole thing... so, remember back at the start where he claimed the other people had suggested we train the body to store more fat? ... ok soooo... where is that in this article? I guess in all fairness, this is a snippit from a much longer, even more nonsensical work and it's been omitted from here.

---

Added on January 1, 2011, 1:11 pmPage 3

@ clon12

>>I followed the video here > http://www.youtube.com/watch?v=vkKCVCZe474
My neck felt pain when doing the activities and still feel a little tension on my neck part. Is this normal? o.O Will it affect my backbone.

◘ There's no need to do all those cutesy ab exercises. The abs are like any other muscle. All they do is contract.

Just stick with basic crunches. That's all you need. Pre-stretch crunches are optimum for direct ab work. Also, it will not affect your backbone. It's the muscles that are getting pulled and causing the strain, not the bone.

And you're getting neck pain possibly because your head is coming forward when you crunch, and possibly also from having a weak / tight back. If you need coaching, PM or email me. I'll give you a consultation for free.

>> Hm, then what should I do to "focus on my core"?

◘ The best core work is front squats and overhead presses. For optimal results, you'll need to work in direct ab work - like crunches - in properly to your workout program.

And yes, I can design programs. PM or email me.

>> Can I put my hands on my chest? So I don't have to put any pressure on my neck.

◘ The neck pain is probably more with the reasons I stated above, not where you place your hands. Putting your hands on your chest will reduce the moment arm of the exercise, making it easier. The further over your head your hands go, the harder the exercise becomes. Harder = more results.

>> So if I eat like chicken, fish and other things other than bacons-like-meat will be better?

◘ Not necessarily.

---

Added on January 1, 2011, 4:01 pmPage 4

@ clon12

>> So should I like stop eating meat or just avoid fatty meats?

◘ No.

@ law1777

>> u need meat for the protein!! but strictly only lean/super low fat meat. best choice is chicken breast

◘ I believe your judgement is in error. Fats have hundreds of functions in the body. Part of their function is to produce fat burning hormones. Avoiding fat is not advisable... reducing calories is what contributes to fat loss.

@ clon12

>> Alright. But thing is my area here not suitable for running

◘ Why, is your place surrounded by barbed wire, land mines and sniper towers? There's no reason you cant run outside.

@ Kelv

>> I came across this article that recommend doing cardio first thing first in the morning with empty stomach for the most effective fat burning.

◘ I'll answer you as soon as I come back.

This post has been edited by Kasey Brown: Jan 1 2011, 04:01 PM

look at how Rain/HughJackman ATE for their own movie NinjaAssassin/Wolverine.

they said they only eat lean chicken breast meat to be very very ripped =)

btw im not saying u must avoid all fats. fishoil,flaxseeds,canola,oliveoil are good ones

This post has been edited by law1777: Jan 1 2011, 04:46 PM

>> btw im not saying u must avoid all fats. fishoil,flaxseeds,canola,oliveoil are good ones

◘ I know but it seems you might think one should avoid saturated fats and cholesterol... when both of these are involved with hundreds of functions in the body. They are indeed responsible for proper immune system function and the production of muscle building / fat burning hormones.

You need about as many saturated fats as unsaturated fats in your diet.

Then what other HIIT exercises that I can try? Other than running?

@Kasey Brown, so should I do crunches, overhead presses, front squat or HIIT or..all? XD

You should get someone to write you out a workout program.

hey, does doing core exercises (such as "the plank") help reduce flabs around the tummy faster than normal?

There's no such thing as spot reduction (losing fats targeted at one area). When you do exercises, your body will determine where the fats will be burned from.

Really??
Spot reduction, can happen. However, not in the way we used to believe. It's by controlling your hormones, with supplements and rest and certain dietary changes.

Here for you future reading
http://tnation.t-nation.com/free_online_fo...ol_lower_ab_fat
http://www.john-lark.com/tag/biosignature-...harles-poliquin

I stand corrected then on the issue that there is no such thing as spot reduction.

However,

Still no.

I would be pleased if someone will write one to me.. I started some jogging in the morning yesterday. my first in 2011 gonna build my body this year

FFS, just go to www.bodybuilding.com and pick a program. there's even one written by darklight in this very forum.

In regards to spot reduction, yes, it *is* technically possible, but it's extremely impractical. You'd have to go out of your way to make it happen. As such to avoid confusion - and to avoid having to explain how it works in detail every single time (because it's impractical anyway), we say it's impossible.

It's like saying the sun is on fire. It's not... because if it were, where's the smoke? We just say it's on fire for sake of simplicity. The same way fat doesn't get "burned".

hello

im looking forward for a ripped abs but whenever i perform a sit up on the bench, later i will get back pain. is it my way of doing the sit up is wrong?

n right now, i try to perform it on the gym ball.its kinda hard, need to balance the ball n sometimes i just fell off the ball..

the idea is to focus on your core, which is your abs
all the balancing and focusing should b on your stomach
if you have pain elsewhere, you got it wrong

sit ups =/= ripped abs. Clean diet = ripped abs.

define clean diet.