The Quest for Abs! - The Challenge To Restore My Sexy

[closed291 Retired ModeratorPEGym Hero Member of the Month June 2016 Find all posts View Profile Close closed291]

Hi Gymnasts,

At 44 years young, I realize that I need to get rid of my belly fat.

I am an ectomorph and have (I'm guessing) about 15 to 18% belly fat right now.

I don't eat breakfast...I do yoga and do not any high cardio because I figure this would make me look like The Crypt Keeper if I do.

For those who can see their abs, what do you do to help burn belly fat that has helped you?

Please share your knowledge and experience below.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

What I *used to do that worked very well: long distance walking and cutting back drastically on the starches and sugars. Actual ab development can be developed as an effect from heavy, whole body movements- like squats and deadlifts- though ab specific work should be performed to isolate and/or bring up any weak points.

*Haven't been on a cutting regimen in many years, though it might be a good time for me to start looking into getting back to one

[gms585 Senior Member Find all posts View Profile Close gms585]

Well...
1) start doing cardio.
-if you can get up early enough go before breakfast
-do 30-60 min every weekday
-do HIIT cardio or steady state incline walking (an intense incline)

2) work your abs.
-sit ups, crunches, leg lifts, planks can be done at home
-cable crunches, trunk twists, hanging leg lifts, ab machines at the gym
-I personally hit my abs 3x a week light Monday heavy wen light friday

3) make sure you are taking in the right calories and macros.

[Jackxxx Banned Find all posts View Profile Close Jackxxx]

Same principle. Diet and cardio. In the fitness industry theres a phrase that says "abs are made in the kitchen" no matter how much you workout and grow your abs, you wont see them if diet is not good.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

Same principle. Diet and cardio. In the fitness industry theres a phrase that says "abs are made in the kitchen" no matter how much you workout and grow your abs, you wont see them if diet is not good.

This It's quite possible to have very well developed abs sheathed in a layer of fat. Many high level athletes with moderate to large amounts of body fat can attest to this.

[rippem Banned Find all posts View Profile Close rippem]

Same principle. Diet and cardio. In the fitness industry theres a phrase that says "abs are made in the kitchen" no matter how much you workout and grow your abs, you wont see them if diet is not good.

Couldn't agree more..

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

Some of the higher rep, "light" ab exercises do appear to have more of a "toning" or tightening effect- though this isn't quite the same as actual muscle/strength building. This (along with an increase in intra-abdominal fat and, in some cases, organ growth from hormone use) can explain why you see strength athletes with large bellies.

[gms585 Senior Member Find all posts View Profile Close gms585]

Some of the higher rep, "light" ab exercises do appear to have more of a "toning" or tightening effect- though this isn't quite the same as actual muscle/strength building. This (along with an increase in intra-abdominal fat and, in some cases, organ growth from hormone use) can explain why you see strength athletes with large bellies.

IMHO allot of that is from GH use.

Once you have developed ab muscles its useful for a flat looks to steal a bodybuilder move called ab vacuums. suck in as hard and deep as you can while standing and hold for as long as you can. Guys in contest prep do that often like daily. I have found it useful to help with flatness.

[Zman007 Senior Member Find all posts View Profile Close Zman007]

Abs is purely a function of your percentage of body fat. The abdominal are muscles that do not change in size much with hypertrophy relatively speaking. Basically, do all the abs int eh world and they won't get a whole lot bigger, and certainly not enough to push though any substantial amount of fat. People with no ab development that have a low body fat will have visible abs.

Basically, anything that will lower your percentage of body fat will be useful in revealing your abs and that boils down to diet and cardio. I'd also recommend some form of strength training for your whole body as well because a skinny guy with abs isn't impressive, haha.

[Sequoia Tree Senior Member Member of the Month July 2016 Find all posts View Profile Close Sequoia Tree]

Sort of reiterating what others have said here. I am also an ectomorph. I can definitely vouch for the cardio from experience. I started working on my abs as early as 7th/8th grade, but I didn't have a fully defined 6-pack until I started cross country running in 11th grade, which burned all the fat off my abs.

Currently, I don't run much, just 2-4 miles a week to give my lungs a regular workout because they've always been kind of shit. But lifting at the gym 4 days a week (I can pass for a skinny mesomorph now ) plus dedicated ab routines a few days a week and an excellent diet keeps my abs looking great.

[Big Al AdministratorPEGym EditorMale Enhancement Coach Rep.PEGym Hero Find all posts View Profile Close Big Al]

IMHO allot of that is from GH use.

Once you have developed ab muscles its useful for a flat looks to steal a bodybuilder move called ab vacuums. suck in as hard and deep as you can while standing and hold for as long as you can. Guys in contest prep do that often like daily. I have found it useful to help with flatness.

That's a good exercise

[closed291 Retired ModeratorPEGym Hero Member of the Month June 2016 Find all posts View Profile Close closed291]

Sort of reiterating what others have said here. I am also an ectomorph. I can definitely vouch for the cardio from experience. I started working on my abs as early as 7th/8th grade, but I didn't have a fully defined 6-pack until I started cross country running in 11th grade, which burned all the fat off my abs.

Currently, I don't run much, just 2-4 miles a week to give my lungs a regular workout because they've always been kind of shit. But lifting at the gym 4 days a week (I can pass for a skinny mesomorph now ) plus dedicated ab routines a few days a week and an excellent diet keeps my abs looking great.

Ah, someone that I can relate to...thank you for the input. I thought the cardio would make me look more like a branch. Hmmm. Have you ever done Tabata as well?

[closed291 Retired ModeratorPEGym Hero Member of the Month June 2016 Find all posts View Profile Close closed291]

Thanks to everyone who have chimed in as well...I appreciate you all! Great insights!

[Sequoia Tree Senior Member Member of the Month July 2016 Find all posts View Profile Close Sequoia Tree]

Ah, someone that I can relate to...thank you for the input. I thought the cardio would make me look more like a branch. Hmmm. Have you ever done Tabata as well?

Not familiar with Tabata at all, sorry.

[Jay1983 Senior MemberMember of the Month Apr 2014, Sept 2016 Find all posts View Profile Close Jay1983]

Start doing compound movements with weight and monitor progress. Aim to get stronger, because the more muscle you have, the more calories you burn. Focus on 5x5's. Have a core day. If you don't see progress in the mirror after awhile, eat a little less. Don't eat a bunch of carbs for dinner unless you plan on working out, after dinner.

Form is better than amount of weight. Lift heavy, for you, but keep good form.. lifting is a waste of energy with shit form.

Working legs and/or back will burn the most calories.

LIFT!