Abs - Needs toning.

kaitos · Jun. 22/08, 06:00 AM

Hey guys, im new to this site.

I'm wondering what would be the best way to tone up my abs,

What sort of work-out.
what machines (if at gym)

I normally work out at home with own weights etc but now i want to work on my abs, sooo any ideas?

Thanks

LiveFromNY · Jun. 22/08, 06:31 AM

get exercise dvds from your library or blockbuster.

Chillen · 12:30 PM

Quote:

Originally Posted by kaitos

Hey guys, im new to this site.

I'm wondering what would be the best way to tone up my abs,

What sort of work-out.
what machines (if at gym)

I normally work out at home with own weights etc but now i want to work on my abs, sooo any ideas?

Thanks

IMO, you didnt give enough personal information to allow another member to give proper and accurate advice. Currently, we have no clue to your current physical disposition (or position if you will), nor your personal particulars. These individual statistics are vital to determine the approach or method taken toward your persoal goal.

IMO, toning is a misused or atleast a misunderstood term.

In order to see (more clearly if you will) ones work from building muscle, Body Fat must be low enough to reveal the shape and contraction set of the muscle, and this percentage can vary per person, but there is some average foundations to work toward. For example, one could look pretty sharp at 10% body fat, while another may not look quite as good, and the difference can be just bodily composition (amount of muscle, muscle structure, and where fat is personally accumulated specific to the person, etc).

Proper diet tailored specifically to the person is absolutely essential.

Go here and read what a new member should provide when wanting or seeking assistance from the board:

http://training.fitness.com/nutritio...ions-9951.html

Best wishes to you

Chillen

jaim91 · Jun. 25/08, 06:10 AM

Quote:

Originally Posted by Chillen

IMO, toning is a misused or atleast a misunderstood term.

x2!

So many times you see women doing 5 sets of 20 reps thinking it'll tone. But that sort of light work will get your heart rate up to 110-130..max! However, if you start lifting 3 sets of 6-8, your HR is gonna skyrocket to 140-160...

When do you think you'll start burning fat? Clearly, the heavier weights!

**evolution** · Jun. 25/08, 08:06 AM

Quote:

Originally Posted by jaim91

x2!

So many times you see women doing 5 sets of 20 reps thinking it'll tone. But that sort of light work will get your heart rate up to 110-130..max! However, if you start lifting 3 sets of 6-8, your HR is gonna skyrocket to 140-160...

When do you think you'll start burning fat? Clearly, the heavier weights!

Right. But I think he meant that toning is a misnomer. Everyone says they want to tone when what they really mean is they want to drop bodyfat. We need a big, fat sticky discribing what muscle tone is.

Kaitos-google your BMR and eat less calories than your BMR.

Trainer82 · Jun. 25/08, 08:31 AM

Use those own weights at home for doing abs with resistance. Take dumbbell or a weight plate behind your neck and start doing abs. Using weights is the key for getting stronger and toned abs.

**evolution** · Jun. 25/08, 08:57 AM

Quote:

Originally Posted by Trainer82

Use those own weights at home for doing abs with resistance. Take dumbbell or a weight plate behind your neck and start doing abs. Using weights is the key for getting stronger and toned abs.

Didn't you just read my post above yours? If you're a trainer, why are you perpetuating the myth of toning? Why are you even using that word?

Chillen · Jun. 25/08, 09:25 AM

Quote:

Originally Posted by Trainer82

Use those own weights at home for doing abs with resistance. Take dumbbell or a weight plate behind your neck and start doing abs. Using weights is the key for getting stronger and toned abs.

This isnt true.

It is not accurate to provide a "blanket affect" on everyone.

There are some with the appropriate genetics, DIET, and training, that can do overall weight training, and not do a single core exercise (albeit indirectly). Of course, this depends on whom we are talking about.

I wouldn't want one walking around like the hunch back from Notre Dame performing core exercises in the manner you suggest, not to mention the possibility the neck being more sore than the intended core.

While I support weighted ab core exercises, I have some complication with putting weight behind the neck. Personally, I believe the chest is a better place for support.

And, this post by Wrangell is just FLAT FANTASTIC when referring to the MYTH of TONING:

Quote:

Originally Posted by Wrangell

Just to add to what Steve (Stoutman81) said about " tone " and my thoughts on it's relevance in weight training within the context of describing the look you want for your muscles.
*
There is a difference ( or shall I say ' distinction ' ) I think should be made between some of the terminology used to describe " building muscle " mass and " toning " your muscles.

The term " tone " is thrown around a lot and seems to mean different things to different people.

Exercise with weights can build muscle mass and or " tone " your muscles. What does it mean to " tone " your muscles ? Muscle " tone " has to do with how contracted your muscle stays when you relax.

When you're out of shape, you have poor tone and your level of contraction when at rest is low...your abs and arms and legs look "mushy" even if they're thin. When you're in shape, you have good tone and your level of contraction when at rest is high.

You can be toned without having to add a lot of muscle mass. And don't confuse looking " toned " with looking " lean " ( i.e lean as in where you muscles are very obvious) which is a matter of losing body fat. For example, having a 6-pack of abs is all about losing fat ( and toning ab muscles ) - not muscle mass.
*
This is why getting your body fat down is a key part of getting a " toned " muscle. Remember fat is not only just under you're skin but ( if you have a lot it ) it's riddled throughout your muscles like the ' marbling ' or fat you see in a steak.

If you want your muscles to to ' taut ' and ' toned ' and you want nothing but muscle,you have to get rid of the ' marbling ' by burning the fat IN YOUR MUSCLES as well as the fat on top of your muscles ...and usually the best way to do this is via weight training , a good diet and some form of cardio.
*
Muscle loss from dieting usually occurs when the calorie deficit is significant enough such that your body thinks it's approaching some form of starvation period.

In response, your body makes it a priority to actually conserve more fat and instead of burning fat for energy as it normally would, it turns to other sources of energy....namely, amino acids ( usually reserved for lean tissue synthesis - i.e building / maintaining muscle ) which are now being converted to energy.
*
Muscle loss from prolonged cardio over days/weeks can also occur in situations where glycogen stores are not replentished enough over time to meet training demands and - as in the other example - your body turns to cannibalizing muscle protein for use as energy. This is why you see some long distance runners who train with longer cardio sessions over time having very little muscle on their upper bodies, sporting that " emaciated " look.

Best wishes,

Chillen

Trainer82 · Jun. 26/08, 02:26 PM

Quote:

There are some with the appropriate genetics, DIET, and training, that can do overall weight training, and not do a single core exercise (albeit indirectly). Of course, this depends on whom we are talking about.

Perhaps I'm missing your point here. If you want strong abs use weights, of course your abs have to be at that level that you can do ab training with weights. But for beginners the first thing might not be weight training, just doing regular sit-ups is enough. When reaching that level where you can do 100 sit-ups, I think it's time to try something else and at some point you need to go for weights because the resistance of your own body weight is not just enough anymore.

Quote:

I wouldn't want one walking around like the hunch back from Notre Dame performing core exercises in the manner you suggest, not to the possibility the neck being more sore than the intended core.

While I support weighted ab core exercises, I have some complication with putting weight behind the neck. Personally, I believe the chest is a better place for support.

I can't understand why should your neck be sore after doing ab training with weights.. The weight is in your hands and your neck doesn't do anything. I have done in this manner for years and not yet gotten my neck sore. Of course if you feel more comfortable with the weight on your chest thats just fine, it's just easier than weight behind your neck/back of your head. Then again when it feels too easy you can put more weight on your chest. Main thing still is that when you use weights resistance is greater and your muscles have to work harder and this stimulates them to grow.

Maybe my advices are at wrong place, using weights grows easily your muscle and does not answer the "toning" question

Chillen · 03:02 PM

I do not support doing weighted sit-ups with the weight behind the neck. Which means the hands are behind the head to hold the weight. Between the neck and the chest (where hands are on the chest), the chest IS the better alternative, IMO. Not to mention, a better place to add MORE weight when progression increases.

However......one starting out can appropriately....perform a half-up situp, with the hands behind the neck.......IF peformed properly. I have no problems with a beginner (starting out) doing this (though there can be better exercise choices available--dependent on the person we are speaking).

Lets use me as an example. I am OLD over 40, where does one put 80+ pounds, when one can work with 50 pounds for more thant 40 or more (half-up reps?), when reps on the ab core should be controlled to a certain point?

Not behind the neck, I assume? Most certainly, not behind my aging neck.

Extreme example, yes, but you get the point. I used ME as the example.

Read my entire post more comprehensively. The TONE question was answered in this thread, and within my post. And, most eleguently by Wrangell.

Do not underestimate the abolute power of diet and indirect training. Training of the ab core "can get" over emphasized and over commercialized and BRAIN WASH MANY.

I support training the core directly AND indirectly......but some how.....the greatest TONER OF ALL TIME gets lost in oblivian:

THE DIET.

Chillen

Trainer82 · Jun. 26/08, 03:13 PM

Quote:

I do not support doing weighted sit-ups with the weight behind the neck. Which means the hands are behind the head to hold the weight. Between the neck and the chest (where hands are on the chest), the chest IS the better alternative, IMO. Not to mention, a better place to add MORE weight when progression increases.

However......one starting out can appropriately....perform a half-up situp, with the hands behind the neck.......IF peformed properly. I have no problems with a beginner (starting out) doing this (though there can be better exercise choices available--dependent on the person we are speaking).

Lets use me as an example. I am OLD over 40, where does one put 80+ pounds, when one can work with 50 pounds for more thant 40 or more (half-up reps?), when reps on the ab core should be controlled to a certain point?

Not behind the neck, I assume? Most certainly, not behind my aging neck.

Extreme example, yes, but you get the point. I used ME as the example.

Ok, I see your point. Im at that point where I can do with 50 pounds about 30 reps. I use ab bench. I'll say it is much harder to keep the weight behind your neck, but you are right.. When the weight get to that 80+ pounds point I'm sure it gets too tough on ones hands to do the ab workout. So maybe putting the weight on chest should be recommended instead of behind your neck.
You have got some strong abs, 80+ pounds

Chillen · 03:24 PM

I need to set something straight though.

Weighted half-up situps, can place a heavy burden on the back, and hip flexors though disengaged slightly, are still being used.

With this in mind, a more "balanced" core training is essential, IMO. With training them in an attempted fashion on how they bodily function. One doesn't really realize how much they are in use per day in taken for granted activities, until they injur it. Its on par with a bruised rib (and this is one painful motha'), and inhibits normally activities---extremely.

Additionally, how the core is trained depends in a large part on the individual person's starting position, and goals.

Best of luck with your fitness!

Chillen

Abs - Needs toning.

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Abs - Needs toning.