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Rock
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« Reply #1 on: 07-Jan-08, 06:37:13 PM » |
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Chris, great job on sticking with your program and cranking out those crunches! Keep it up and you WILL get the results you want. Just because you can't see visible results doesn't mean your abs aren't getting stronger; they are! Now onto your question - you are not alone in wondering why doing hundreds of crunches don't always translate into visible results.
Most important thing to keep in mind is what you already mentioned, DIET! I'm a big guy, played left guard in college football, so even though I can do the entire weight stack on any ab machine 50 times, my abs do not look like Brad Pitt's because they are safely hidden under a layer of fat.
Next most important thing is to do ab workouts correctly. When doing your ab work, don't hook your feet under anything and don't use the weighted ab machines in the gym. Otherwise your hip flexors will be doing most of the work instead of your abs. Check out some of the FitSync videos for proper form on crunches and don't forget your obliques so do some twisting crunches and bicycles and stability balls are great.
So you really want the abs of an underwear model? The cold hard truth is that most men, even super fit Terrell Owens (Dallas Cowboys Wide Receiver), need to be down below 15% bodyfat before they see significant ab definition. Genetics and body type also play a role. Some people are just born with more muscle than others so body types like Mesomorphs (broad shoulders, narrow waists, muscular build) find it easier to build and show muscle than Ectomorphs (narrow shoulders and waist, skinny build) or Endomorphs (big boned, chubby build). This means, you're going to have to lean down if you want that six pack.
Now, before you blame your parents, here's what you need to do;
(1) Pay attention to your diet. Eat a good balance of protein and carbs, lots of veggies and fruits, lots of hydration, and try and reduce the fat and sugar in your diet (if you like sodas, eat an orange instead). You didn't say what your build is but even if you're skinny you could still be carrying a lot of fat.
(2) Do the right ab exercises that hit your abs and not your hip flexors (see my explanation above). Focus on perfect form and quality rather than quantity. A dozen perfect crunches are better than 50 sloppy reps on an ab machine. Mix up your routine so you're not just doing crunches day after day; try them on a stability ball, do some rotational work, etc.
Hope this helps. Don't lose heart, brother. You will get there but you'll need to change what you do in the gym AND the kitchen! Lean down and you'll have a modeling contract with Calvin Klein in 3 months! Just don't forget us here when you become famous.
Rock
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