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IMRAHN SparkPoints: (34)
Fitness Minutes: (0)
Posts: 4
10/29/13 12:46 P

Thanx everyone, I got the EXACT info I needed and that motivation to keep on it from your replies.I switched to HIIT only under a month when my fat loss had stalled, and now it's on the move once again. I will continue hitting the HIIT and compound workouts and try to reduce the BFP. Now, that was one thing I wasn't paying attention to , for last time, I had almost 27% BF.So, maybe now it's time to be more restrictive on my diet and see how it goes.

Cheers for all the helpful comments guys, much much appreciated......Keep rocking.



ALBERTJON SparkPoints: (3,133)
Fitness Minutes: (7,415)
Posts: 1,299
10/29/13 11:16 A

IMRAHN: I agree in general that targeting the abs with certain exercises, say, such as crunches and planks and using ab machines might be a waste of time. A couple of years ago, despite my loose skin, I got some 8-packs/6-packs. And I did do a lot of "targeting" of the abs using ab straps/ab sleeves.

However in truth this is how I got my abs to show:

(1) I lost 45 pounds and got down to below 170
(2) I was very restrictive on my diet
(3) I got my body fat % under 10
(4) And I did regularly both cardio and strength-training

I really do think it is important to lose the fat first. Now, I pretty much have lost my 6-pack, simply because my body fat has gone back up and I have been less restrictive on my diet.

Develop an effective strength-training program. In my opinion, proper weight-lifting routines will not only build muscle but will target the abs, too. An intelligent combination of cardio and strength-training is the way to go, in my opinion.

Since there are jagillion number of ab exercises one can do and jagillion number of ab devices available, I would suggest that if you do decide at some point to "target" the abs, choose a very good ab exercise. This is where the disagreements come in: What is a good ab exercise? Ok, I am not a fitness expert. But I think the hanging ab exercises using ab straps/sleeves are superior exercises because they not only target the abs, they give an entire body workout.

Good luck! Whatever you are doing is working, and keep at it! You will get the results you want.

EELPIE Posts: 2,669
10/29/13 10:53 A

I always thought that the first place you gained weight would be the last to shed it. Mine is my tummy, so while I'm overall shrinking..I'm patient with my stomach because I know that will be the last place for it to show :)

You're doing great, though!!!

Edited by: EELPIE at: 10/29/2013 (10:56)
MOTIVATED@LAST Posts: 14,238
10/29/13 6:58 A

The spot reduction myth is exactly that ... a myth. Energy is delivered to the muscles via the bloodstream, NOT from being absorbed from surrounding fat stores. Ab exercises will NOT reduce abdominal fat.

Unfortunately, that myth is widespread, and even trainers who know better will still give clients what they want to hear. I suspect that most trainers simultaneously acknowledge that you can't spot reduce AND tell people to do crunches.

M@L


IMRAHN SparkPoints: (34)
Fitness Minutes: (0)
Posts: 4
10/29/13 6:41 A

Thanx ZORBS , yea I knowit won't work for fat burning but seeing everyone here at the gym doing hanging leg raises and ab crunches, I was thinking maybe it was what I needed afterall.You know the paranoia that hits you when you don't see the results haha.... The trainers make everyone here do crunches, no matter how huge their guts are, how old they are,just prescribes crunches.

So, guess I will refrain from it and keep doing the compound workouts till more fat gets burnt.



ZORBS13 SparkPoints: (103,617)
Fitness Minutes: (103,880)
Posts: 13,214
10/29/13 6:30 A

"my ab used to get bigger and then also, the info that spot reduction was a myth made me avoid it as well.

So, now that my ab ain't reducing , should I go ahead and include a 20 minute ab crunch/extension to my already mentioned workouts?"

You understand that spot reduction IS a myth, right? From your contradictory statements, it is hard to tell.

I personally do not do any targeted ab work and from the compound lifts you're describing, if performed properly, you are probably getting a decent amount of core strengthening.

If you want your stomach fat to shrink, focus on a healthy diet.

IMRAHN SparkPoints: (34)
Fitness Minutes: (0)
Posts: 4
10/29/13 6:06 A

Hi all,

This is my first time posting here.I have been an Obese guy since my younger days, eating all the junk food I could find until I jumped on a weighing scale and found I was 113KG.This was around Jan 2012. So,I thought enough was enough and joined a gym and embraced clean eating. Now my age is 28 and am currently at 90KGs.

Nowadays, I hit gym 5 days a week(monday through friday) and take weekends off when I will be with family.Monday,Wednesday and Friday I do Compound exercises like deadlifts,bench presses and squats where as Tuesday and Thursday are complete cardio days. Also, I make sure I don't overeat on the off days either . So far so good.

Now comes the problem - my body has shrunk and I get good appreciation from everyone but my ABs/love-handles are NOT shrinking. I haven't included an ab routine so far into my workout program, coz whenever I did , my ab used to get bigger and then also, the info that spot reduction was a myth made me avoid it as well.

So, now that my ab ain't reducing , should I go ahead and include a 20 minute ab crunch/extension to my already mentioned workouts?


Thanx in advance for any sort of help.....

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