Originally posted by: Koing
Squats, do more squats
Squat = legs = increase your testerone levels = build more muscle = use more calories at rest (your metabolic rate) to sustain the muscle. If your not doing squats and deadlifts your MISSING A MASSIVE part of your training. No the leg press and smith machine aren't cutting it.
Crunches are okay. Do incline sit ups with weights on your chest, 12reps x 3-4sets is plenty 2x a week. You don't have to do 100x of them. Thats total BS.
First thing is to get the bf% down to about 12% to show your abs. You can get a lean 6 pack at around 12% bf if you have DEVELOPED abs. If your 12% with no abs you DO NOT HAVE DEVELOPED abs.
Developed abs stick out like brick work. It gives the perception that your much leaner then you are.
You have to eat VERY carefully to stay lean with a 6/8 pack all year around.
Add up the amount of carbs your eating. You should aim for less then 100g a day at the VERY TOP. Cut down to about 60-80g and now we're talking. Cut down further to 40g and you are low carbing pretty hardcore.
Eat more SWEET POTATOES. They are only ~ 5% sugar in it, which is deal if your low carbing:
http://en.wikipedia.org/wiki/Sweet_potato
Sweet potatoe with tuna mayo is a good meal.
AVOID BREAD LIKE THE PLAGUE. Each piece of toast has 18-19g of SUGAR in it!
Getting and maintaining a 6 pack is a LIFE STYLE CHANGE. Well unless your training as a sprinter you probably will have to eat clean and train differently.
My ab exercises of choice:
Incline sit ups with weights : as you get better have your legs straight and use more weight
DragonFlags:
http://homepage.ntlworld.com/p...-%20Dragon%20Flags.wmv : you can do these on a bench also
Bulkoffs:
http://homepage.ntlworld.com/p...a/Koing%20BulkOffs.wmv : the swinging won't help you kick in excess of 9feet up!
There are about 2 more that are great also.
ALSO DO NOT FORGET TO DO YOUR BACK EXERCISES. This will help to keep your abs pulled in also. Hyper extensions, good mornings, deadlifts etc.
Koing