How do I get defined abs? Also I put weight on regardless of good deit and cardio - UK-Muscle Body Building Community

Gravity · 25-06-2008, 02:43 AM

I've been training and eating clean(no junk on regular days) on and off for years and I know that in order to get the best body your genetics will allow you must have a good training and diet plan. When I say diet I don't mean eating less, I mean eating clean, eating healty on a regular basis.

My current weight training routine involves three sets with a weight that is quite heavy that I can do for anywhere between 3-10 reps. When I am able to do 10 reps I increase the weight.

My cardio routine has been jogging three times a week around a set course that I do. My cardio routine may change over the next few weeks

A few weeks ago I eat clean and jogged about three times out of that week. I did not lift any weights that week. The thing is according to my scales I put about a pound or two on. I don't understand this because I eat clean and did cardio. Could this weight that I put on be muscle?

I am under the impression that in order to build defined abs one must first burn the fat around the abs before they do any abs exercies. I thought that you had to burn the flab around the abs first before you could build the abs to look more defined. Is this the case? Because I am not doing any abs exercises but am doing cardio and weights, Is this enough? Should I train abs as well as do cardio or should I just do cardio and burn the flab around my abs first before doing any abs exercises?

Tatyana · 25-06-2008, 03:04 AM

Muscle and/or water.

2 lbs = 1 L of water = 250 - 300 g of glycogen or carbs

More muscle = more glycogen

1 g glycogen needs 3-4 g of water to store it, so if you are not burning as much glycogen as you are not weight training, more glycogen and water is being held in the muscle.

I am not entirely positive of the rate of muscle growth, but I don't think your body can make 2 lbs of muscle in one week.

Next time you are at the butchers or in the shops, just take a look at how much meat that actually is.

It is a fair amount.

Gravity · 25-06-2008, 04:43 AM

I'm sorry I don't understand what you mean. What is the point you are making? Is it that I put on water not muscle? What is your oppinion about the abs question?

wogihao · 25-06-2008, 07:33 AM

2lbs gain in a week isnt going to be 2lbs of lean tissue, its goinng to be a small (a fraction of a pound) of lean muscle and after that its going to be water (to hydrate the muscle tissue), glycogen (the fule that makes it work) ect... thats what makes up the majority of the 2lbs.

look at 2lbs of meat the the store - its a serious amount of muscle.Realisticly I would be exstatic if i got that in a few months.

Tatyana · 25-06-2008, 07:49 AM

Quote:

Originally Posted by wogihao

2lbs gain in a week isnt going to be 2lbs of lean tissue, its goinng to be a small (a fraction of a pound) of lean muscle and after that its going to be water (to hydrate the muscle tissue), glycogen (the fule that makes it work) ect... thats what makes up the majority of the 2lbs.

look at 2lbs of meat the the store - its a serious amount of muscle.Realisticly I would be exstatic if i got that in a few months.

I was talking about your 2 lb weight gain, just as Wogi was.

Defined abs = lower body fat.

Usually on most people the fat is the last place for it to come off.

Well men, women often have to take it off their bums and thighs, but have abs before that.

carly · 25-06-2008, 09:56 AM

abs are a muscle like any other, and take time to achieve sweeti.. consistency with training and clean eating, no secrets just dedication and alot of hard work!

Gravity · 25-06-2008, 10:05 AM

So what about ab work? Should I do it or just stick to a good diet and cardio.

carly · 25-06-2008, 10:11 AM

Quote:

Originally Posted by Gravity

So what about ab work? Should I do it or just stick to a good diet and cardio.

you should work your abs like any other muscle, I usually train abs on a cardio day as after ive trained weights I cannot be bothered and just wanna go home and eat LOL! I mix it up sometimes I work my abs with weight and sometimes I use own body weight..dont forget that your always working your core with all other weight sessions to x

bigsteve1974 · 25-06-2008, 10:14 AM

Quote:

Originally Posted by Gravity

So what about ab work? Should I do it or just stick to a good diet and cardio.

#
some good answers to your post there mate.... i train abs 3 times a week running up to a show....

put up a typical days food intake for you and lets see where your going wrong

steve

Gravity · 25-06-2008, 10:20 AM

I don't really keep track of my diet because I try to eat clean most of the time. For breakfast I'll have cereal and pouched eggs on 2 peices of toast. For the other 2 meals in the days I have two chapaties(each meal I have 2) with an asian dish which may include the following, spinach, lentils, lamb meat with soup, chicken with soup, rice, fish and things of that nature. Mostly I eat asian prepared dishes.

carly · 25-06-2008, 10:30 AM

you should be eating every 2-3 hours sweeti, clean nutritious whole foods and yep unfortunatly you have to keep track on what you eating

Gravity · 25-06-2008, 10:45 AM

I can't really eat 6 meals in a day because I find it really hard. Isn't there just a way to do it with three meals?

shorty · 25-06-2008, 10:53 AM

Quote:

Originally Posted by Gravity

I can't really eat 6 meals in a day because I find it really hard. Isn't there just a way to do it with three meals?

if you want defined ab's you'll do what ever it requires to get them.

3 square meals (2) of them curry aint the best way... believe me if it was i'd have the best ab's ever!

Lost Soul · 25-06-2008, 10:59 AM

Quote:

Originally Posted by Gravity

I can't really eat 6 meals in a day because I find it really hard. Isn't there just a way to do it with three meals?

Find it hard? or find it hard to motivate yourself?
You can do it on 3 but anecdotally and to some extent scientifically you will have a better body comp and energy levels on more than 3

What have you been doing since you joined the board RE training/reading etc

carly · 25-06-2008, 11:14 AM

Quote:

Originally Posted by shorty

if you want defined ab's you'll do what ever it requires to get them.

3 square meals (2) of them curry aint the best way... believe me if it was i'd have the best ab's ever!

totally agree!! if you want to build a great physique then you got work at it and dammmm hard at that! I eat religiously every 2-3 hours and would never go beyond 3 hours.why? because my body needs food and the right food at that to achieve the results I desire..

if I do not have time in the day then I prepare all my meals in boxes the night before, thats just the way it is, its a lifestyle I choose to lead to get results and good ones at that.. you want a good body then you HAVE to make sacrifises, theres no if's or buts involved

25-06-2008, 02:43 AM	#1 (permalink)
Gravity Newbie Trainer Join Date: Jul 2007 Posts: 64	How do I get defined abs? Also I put weight on regardless of good deit and cardio I've been training and eating clean(no junk on regular days) on and off for years and I know that in order to get the best body your genetics will allow you must have a good training and diet plan. When I say diet I don't mean eating less, I mean eating clean, eating healty on a regular basis. My current weight training routine involves three sets with a weight that is quite heavy that I can do for anywhere between 3-10 reps. When I am able to do 10 reps I increase the weight. My cardio routine has been jogging three times a week around a set course that I do. My cardio routine may change over the next few weeks A few weeks ago I eat clean and jogged about three times out of that week. I did not lift any weights that week. The thing is according to my scales I put about a pound or two on. I don't understand this because I eat clean and did cardio. Could this weight that I put on be muscle? I am under the impression that in order to build defined abs one must first burn the fat around the abs before they do any abs exercies. I thought that you had to burn the flab around the abs first before you could build the abs to look more defined. Is this the case? Because I am not doing any abs exercises but am doing cardio and weights, Is this enough? Should I train abs as well as do cardio or should I just do cardio and burn the flab around my abs first before doing any abs exercises?

25-06-2008, 03:04 AM	#2 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Re: How do I get defined abs? Also I put weight on regardless of good deit and cardio Muscle and/or water. 2 lbs = 1 L of water = 250 - 300 g of glycogen or carbs More muscle = more glycogen 1 g glycogen needs 3-4 g of water to store it, so if you are not burning as much glycogen as you are not weight training, more glycogen and water is being held in the muscle. I am not entirely positive of the rate of muscle growth, but I don't think your body can make 2 lbs of muscle in one week. Next time you are at the butchers or in the shops, just take a look at how much meat that actually is. It is a fair amount.

25-06-2008, 04:43 AM	#3 (permalink)
Gravity Newbie Trainer Join Date: Jul 2007 Posts: 64	Re: How do I get defined abs? Also I put weight on regardless of good deit and cardio I'm sorry I don't understand what you mean. What is the point you are making? Is it that I put on water not muscle? What is your oppinion about the abs question?

25-06-2008, 07:33 AM	#4 (permalink)
wogihao Banned Join Date: Jun 2007 Posts: 2,358	Re: How do I get defined abs? Also I put weight on regardless of good deit and cardio 2lbs gain in a week isnt going to be 2lbs of lean tissue, its goinng to be a small (a fraction of a pound) of lean muscle and after that its going to be water (to hydrate the muscle tissue), glycogen (the fule that makes it work) ect... thats what makes up the majority of the 2lbs. look at 2lbs of meat the the store - its a serious amount of muscle.Realisticly I would be exstatic if i got that in a few months.

25-06-2008, 09:56 AM	#6 (permalink)
carly FITNESS BARBIE Join Date: Mar 2008 Location: Essex Posts: 717	Re: How do I get defined abs? Also I put weight on regardless of good deit and cardio abs are a muscle like any other, and take time to achieve sweeti.. consistency with training and clean eating, no secrets just dedication and alot of hard work! __________________ ""Smile And The World Smiles With You"" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Carly Thornton- Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

25-06-2008, 10:05 AM	#7 (permalink)
Gravity Newbie Trainer Join Date: Jul 2007 Posts: 64	Re: How do I get defined abs? Also I put weight on regardless of good deit and cardio So what about ab work? Should I do it or just stick to a good diet and cardio.

25-06-2008, 10:20 AM	#10 (permalink)
Gravity Newbie Trainer Join Date: Jul 2007 Posts: 64	Re: How do I get defined abs? Also I put weight on regardless of good deit and cardio I don't really keep track of my diet because I try to eat clean most of the time. For breakfast I'll have cereal and pouched eggs on 2 peices of toast. For the other 2 meals in the days I have two chapaties(each meal I have 2) with an asian dish which may include the following, spinach, lentils, lamb meat with soup, chicken with soup, rice, fish and things of that nature. Mostly I eat asian prepared dishes.

25-06-2008, 10:30 AM	#11 (permalink)
carly FITNESS BARBIE Join Date: Mar 2008 Location: Essex Posts: 717	Re: How do I get defined abs? Also I put weight on regardless of good deit and cardio you should be eating every 2-3 hours sweeti, clean nutritious whole foods and yep unfortunatly you have to keep track on what you eating __________________ ""Smile And The World Smiles With You"" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Carly Thornton- Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

25-06-2008, 10:45 AM	#12 (permalink)
Gravity Newbie Trainer Join Date: Jul 2007 Posts: 64	Re: How do I get defined abs? Also I put weight on regardless of good deit and cardio I can't really eat 6 meals in a day because I find it really hard. Isn't there just a way to do it with three meals?