ShapeFit.com

whyworry89 · Joined: 17 Feb 2007 Posts: 16

Hi I am an 18 yr old female who weighs 154 pounds
My goal is to be 140 pounds
Height= 5 ft 7 inches

1. My first question is should I workout my abs each day? My routine is below:

Monday: Cardio (3 mile run), Abs, Thighs
Tuesday: Cardio (3 mile run), Abs, Arms
Wednesday: REST
Thursday: Cardio (3 mile run), Abs, Thighs
Friday: Cardio (3 mile run), Abs, Arms
Saturday: REST
Sunday: REST
**Start all over again on Monday**

I don't have access to a gym but I am going to sign up to one soon which will allow me to work on other parts of my body as well such as my back, chest, etc. I usually run 3 miles outside or on my treadmill for about 30 minutes at speed 5-6 MPH. Should I continue working out my abs each day like this because I know that the body should rest but I only workout 4 times a week & I want to see proper results not disappointment in a few months. Also, should I SWITCH UP MY WORKOUTS EVERY 2 WEEKS? Usually I increase REPS or get a new ab or thigh workout to avoid a platue..

I hope someone will be able to answer all of my questions because I feel like I am truly motivated but as I said I don't want to be dissapointed in the end. I have tried several workouts & I am seeing steady progress but I don't want to burn out or overwork my body. Thank You!!!

swanso5 · Posted: Mon Jun 04, 2007 4:16 am Post subject:

- no work for chest and back?? there should be they're 2 of the bioggest muscles you have...agh just read the 2nd bit...still can do push ups and db rows though untuil then

- abs 3/week at most

- start interval training over steady state running which is useless for everything

-

whyworry89 · Joined: 17 Feb 2007 Posts: 16

start interval training over steady state running which is useless for everything

could you explain that a little more to me swan? Thank You!! Smile

swanso5 · Posted: Mon Jun 04, 2007 8:59 pm Post subject:

the most effective ways to lose fat (obviously wts are easily number 1) cardio wise is to either walk for 90+ mins or to do sprints say about 5 - 10 x 50 - 100m which should take about 30mins max...in between doesn't really do anything...steady state type cardio such as running the same distance or speed each time puts you in bwtween the 2 spectrum's so you run the risk of not actually go slow or fast enough...also cardio is energy CONSERVING for the body so it will use less calories every time you do it, ecspecially if uor doing the same thing everytime such as the 3 mile runs

whyworry89 · Joined: 17 Feb 2007 Posts: 16

so basically swan i should do like explosive running and then slow down then start fast then slow down again right for a period of time?

swanso5 · Posted: Tue Jun 05, 2007 1:43 am Post subject:

yes interval training

whyworry89 · Joined: 17 Feb 2007 Posts: 16

Also, how can I switch up my ab routine so it won't form into a platue? If I increase reps or just change up the exercises a little will that do any good since you told me to work on my abs 3X a week??

I'm running a lot & I started the interval training, but should I lose the layer of fat on my abs FIRST with the running BEFORE I start doing the ab workouts, or should I do both running & the ab workouts at the same time? Thanks for all of your help so far.. Wink

SarahPT · Joined: 09 Sep 2006 Posts: 583 Location: Western Maine

I agree on abs 3 times a week at the most. Once an exercise for abs becomes easy so that you are doing 20 reps or so you can try different, more challenging exercises. You can do crunches on a decline, cable crunches, hanging leg raises, planks, etc.

You can do ab workouts now. Working your abs gives you a nice strong core, which is important for the body.

Sarah

felguard · Joined: 30 Mar 2007 Posts: 89

I've been told to doing abs 3 times a week but I recently found out that Stallone, the guy that plays rambo, rocky, etc. works on his abs a day, sometimes twice, from Monday to Saturday.

MONDAY/WEDNESDAY/FRIDAY
Morning: Chest, back, abs
Afternoon: Shoulders, arms, abs

TUESDAY/THURSDAY/SATURDAY
Morning: Calves, thighs
Afternoon: Rear delts, traps, abs

That's his workout for when he got ready for his movies. But he slept between morning and afternoon and he took some pills, not steroids though. And in this case, he had a lot of time free since he was doing it for the movie.

jd12 · Joined: 27 Dec 2006 Posts: 133

just a reply for the "no steroids" thing... idk if he took steroids for any of his earlier movies but i do know that he got caught in Australia (i think that's where it was) with a huge amount of steroids in his suitcases while he was filming/training for Rocky 6...

Boss Man · Posted: Thu Jun 21, 2007 9:24 pm Post subject:

I've heard he used, especailly for his recent film where he looked really bloated or puffed up, it was bandied around that he had.

No surprise I guess.

felguard · Joined: 30 Mar 2007 Posts: 89

Ahh, I see. That cheater!

Christopheel · Joined: 02 Jul 2007 Posts: 931

He cheat uselessely I think, at 50 years old I think you're still able to workout without any steroids.

swanso5 · Posted: Tue Jul 03, 2007 7:02 am Post subject:

probably used more roids on the earlier ones than he does now

Boss Man · Posted: Tue Jul 03, 2007 1:58 pm Post subject: