I have been having the same problem...I run 4-5 miles on most days and sometimes when time permits I do around a 20 mile bike ride. But I really started noticing a change on my ab workout when I started using weights when I do crunches. My only problem is when I started seeing some quick results I started doing less...I hate ab exercises.
It is a myth that you need to do a bunch of situps every day to do anything. If you do just a few situps with high intensity (usually on a decline bench), then you don't have to do as much, and don't have to do it every day and you get the same results. And, yes, everyone already has a six pack, it is just a matter of most people hiding theirs. dragp, If you really run 10-12 miles a day and still are not trimming down fully, then there is something off. Are you pushing yourself in these runs? I know that if i run at a cetain pace, for no matter how long, I will get no benefit...and only sore knees. Right now I am doing a shortened, intensified run program (on a treadmill) where I adjust my speed every minute - going up and down - with the maximum being at a speed that is uncomfortable to hold for much longer than a minute. I am not saying that you need to do the same, just using that as an example to show how a limited time/distcane workout can be really solid as long as you are reaching a peak energy usage level. If, however, you are maximizing your output, then I am afraid it must be something genetic.
Man. I am not muscular, but I am kinda trim, and I somewhat have a sixpack. It;s not defined that well, but it is visible.
rimmy, if he's doing as much cardio as I think he is, I think his body's metabolism is slowing down to conserve energy. He doesn't seem to eat alot of calories either.
hmm... i never thought about the metabolism issue. as for calories, trust me I AM! (i'm the guy who posted in the favorite cereal thread that I can eat a box of cereal at one sitting! easily 3000-3500 calories a day for me.) as for the diet, it started when i was trying to lose weight. but now, i just like it. i don't like eating meat, or pasta, or pizza, or at restaurants. What started as a diet just became what I liked to eat, rather than what i made myself eat. i know its not healthy at all, but i eat what i like and i LOVE cereal! as for the running, i usually run at a 8:45/mile pace. Not fast, I know. The thing is I started running to lose weight, but after a while I actually liked it. Its my passion now. something i look forward to and take pleasure in. no, i'm not deranged!
To see your abs you must have 10% body fat or less , the best way to get your body fat down is running and eating healthy food , you should cut down fats and carbs and eat less calories. Work on your abs 3 times a week (crunches,situps 20 rep 5 sets) and after 2-3 months you are ripped .
less than 10%, eh? if thats true, i have no chance. oh well, time to let it go. i'll stop whining for you guys!
I work out my abs twice a week on Mondays and Thursdays. I only do 2 exercises in 60 sit-ups on an incline bench and a thing that I call "cycle kicks". "Cycle kicks" are done by lying on your back and raising your shoulders off the ground, then just push your feet one at a time like you are riding a bicycle. I do about 50 of these (1 for the right then 1 for the left and so on), rest, and do 50 more. Since I started lifting weights, I have noticed a significant change in my body in my arms (especially my biceps), shoulders, and finally my chest. However, the abs have been tough. I used to have a really high metabolism and only weighed like 150 lbs for years as I was severely underweight for my height (6'3") then like in one year, I gained 30 lbs. I have put on about 7 to 10 lbs since then thanks to working out. But to get these 6 pack abs, I think a lot has to do with diet and probably taking supplements. Rimmy (I think) is right about it doesn't matter how many sit-ups you do, you want to do exercises that are high-intensity so you can actually feel the muscles in your stomach being worked. However, I think you have to have the diet to go with it & that is something that I am not going to do. It would be nice to have the 6 pack abs but as long as I have my chest bigger than my gut, I am not going to worry about it.
Anybody watch RASSLIN back from the 80's? Remember the Iron Sheik? That dude had a beer gut with a 6 pack on top. That was the freakiest thing I ever saw... a beer gut with definition...
You need to pick up the pace. A near 9 minute mile for someone of your size is on the moderate to slow end. If you shorten the miles first and pick up the pace (lengthen your stride), then you will see results and feel better. Then you can go back up...although I do not really think you need that many miles a day unless you are training for something. There is such a thing as overdoing it. If you want my advice, I would say to first cut down to about 5 miles a day - trying to move your time to at least a sub-8 minute mark (around 7 would be ideal). Then, add a couple more miles. 7 miles a day always seems to be a pretty good number - enough to make it worth it, but not too much to overdo it and drain you. For the record, I grew up in a family where both of my parents were marathon runners, I did track and cross country (I placed 7th at the big Houston city meet at one point), and was always surrounded by world class runners (many of whom would place top 5 at "big" races like the Boston Marathon). So, I know a lot about running. I know more than I can do because of my knee problems that started in HS, but I still know stuff. Anyway, you can do what you want and should do what you prefer, I just thought I would give my educated opinions. Oh yeah, pne last note - my father began running because he was overweight. He ran for two years without any results. Then he got with a group of more serious runners and worked on speeding up his time over a good distance - he started shedding the pounds then and has been in outstanding shape the rest of his life.
rimmy, I can't run long distance for some reason. I did 4 miles once, but I can't even do a mile now. I have shin splints I think.
thanks for the info man, i appreciate it. yeah, i'm gonna have to do some serious rethinking about my workout routine if i ever plan to obtain the mythical six-pack yeah, my whole family is filled with serious runners. i'm the slowest of the bunch. my parents have been running for 20+ years and still do so everyday in their 50s! it gives me a goal to strive for. I can only pray that i'm still running when i'm middle aged!
One bit of advice. A lot of the six-packs you see on male models are the result of genetics, long hours in the gym, and in many cases, the use of steroids or other performance-enhancing drugs. That super-ripped-cut look that so many of us would like but find elusive is especially difficult to get, in a lot of cases, without drugs. Most of us naturally keep more fat on our bodies than the male model look dictates. In my case, I am genetically a skinny guy-- 6'2", 150 lbs, on average. That's the frame God gave me to work with. With all the drinking I did in and after college, I put a lot of fat on my body. I never got fat, but I had some pudge in unflattering areas. The benefit of my body type is that as soon as I quit drinking heavily and started working out again, I cut almost all of that fat out in less than six months. The down side is that I don't gain weight easily. I would like to weigh about 180, but it's impossible for me to put that kind of weight on while maintaining a low-fat, lean diet. So one thing I've had to reconcile myself to is the fact that I am not going to be able to gain weight without also gaining some fat. That also means that the six-pack is going to have to wait until I've reached my target weight. It's there, just hidden under a slight layer of fat that, unfortunately, I have to tolerate until I'm done trying to gain weight.
Sooooo, what drugs are those?!? I, too, am in the same boat. I used to weigh about 260 about 3 years ago on a 5'9 frame ... I looked like a lifesize football; huge midsection. Fortunately, my siblings were getting married within a year of each other and I decided that I needed to look half-way decent for the weddings, so I tried the cabbage-soup diet for 3 straight weeks and lost about 38lbs in those 3 weeks, and just got so motivated that I completely revamped my diet, starting doing light exercise and finally today I weigh in at 172 ... pretty heavy still, but only 14% body fat. Again, the problem is the stomach area. I joined Ballys about 2 weeks ago and got a personal trainer working with me ... according to her, I should have a flat chest and stomach by March!!!! She actually told me to eat more ... which floored me. I think I eat less than 2000 calories a day: Oatmeal for breakfast Turkey sandwich for lunch with fat free mayo on a pita bread One wheat pita bread for dinner with lentils, chicken and some veggies, and then 2 spoons rice (no starch) ... basic, no-oil desi food. Like drapg, no pizza, don't eat meat outside anyways, no ice cream, no cookies, I have fat free Pringles ... about 15 crisps every 2-3 weeks, no doughnuts, candy bars ... nothing! My ideal weight is like 120 ... (160 in reality, with good defined back, arms, chest and a flat stomach, not gonna kill myself for a six-pack, although those drugs do kinda sound tempting) --rockit
You need seven minute aaaaabs and if you arent fully satisfied, we'll send you the additional minute free!
