Ab definition - Exercise & Fitness Message Board

Black Kat · 05-05-2004, 07:13 PM

I would like to have some advice on how to develop muscle definition in my abs. I'm not even talking a six pack, just good definition. I do cardio for around an hour 3 days a week, 1/2 hour 2 days a week, strength training 2 days a week, & abs about 3 days a week. I have also been trying to cut fat.

Shane S · 05-05-2004, 08:21 PM

Too much cardio and probably not enough strength training. One of the key factors (the biggest one) which you did not mention is diet.

05-05-2004, 11:08 PM

Try lowering carb intake (but without going into ketosis), and lower fat to less than 20% of your daily calorie intake.
You are definitely doing well enough exercise, so I can only assume you only need to change your diet.

Laurie2 · 05-06-2004, 01:24 AM

In my opinion, too much cardio too.

However, as mentioned, you did not mention what your diet was outside of cutting fat. Some fat is needed for the body's wellbeing (i.e. olive oil/flaxseed oil/nuts)

Up your protein to about one gram per pound of Lean body weight. Lower the carbs.. but be sure to eat complex ones (whole grains/veggies). Cut the sugar and drink plenty of water. Eat 5-6 small meals a day to up your metabolism and to burn fat as energy.

Lifting works your body more than cardio and keeps your metabolism up longer/better. It is generally suggested to do cardio after a lifting routine only. Or on the non lifting days. Lift for an hour, three days a week in a split routine. Rest a minute between each set of reps.

You can do all the ab crunches you want as this will work the whole abs..but what will really help is diet at this point. But there is no such thing as "spot reducing". The body takes fat from all over to burn as energy. However, the first place your body started to store fat....is the last to go.

Time, patience and determination.