Building Abs

Training Beginners
1

Throughout my body building i have never cared for nor wanted abs because my main focus was to bulk as much as possible and get as strong as possible. Right now im 6ft 1inch and 175-180 and i finally want to get a six pack. The problem that i am going through is that I need to burn the fat around my abs and the problem with this is that i have no idea how to do this or the best way to go about doing this.

My diet is down but the main issue im having is that i heard if you run a lot you also burn the muscle that you have been working so hard to get. Can anyone give me advice on getting a great six pack while also maintaining and continuing the progress of getting even more muscles in every other part of the body.

2

barbell complex

3

sprints

4

any more in depth responses?

5

You can’t burn fat from a specific location on your body. You don’t see tennis-players with one fat arm and one lean arm, now do you?
The only way to lose fat is to be eating less calories a day.

6

  1. You can’t really cut and add muscle at the same time, they’re diametrically opposed goals, pick one.

  2. Lifting weights affects your muscle mass, dieting controls your bodyfat levels. Get your diet squared away and the abs will follow.

  3. In order for running to be a problem you’d need to be doing marathon style training, a few hours a week won’t be an issue.

7

[quote]blue9steel wrote:

  1. You can’t really cut and add muscle at the same time, they’re diametrically opposed goals, pick one.

  2. Lifting weights affects your muscle mass, dieting controls your bodyfat levels. Get your diet squared away and the abs will follow.

  3. In order for running to be a problem you’d need to be doing marathon style training, a few hours a week won’t be an issue.[/quote]

so if i do do some high intensity interval running it wont effect my muscle mass and cause me to lose strength?

8

[quote]jck524 wrote:
blue9steel wrote:

  1. You can’t really cut and add muscle at the same time, they’re diametrically opposed goals, pick one.

  2. Lifting weights affects your muscle mass, dieting controls your bodyfat levels. Get your diet squared away and the abs will follow.

  3. In order for running to be a problem you’d need to be doing marathon style training, a few hours a week won’t be an issue.

so if i do do some high intensity interval running it wont effect my muscle mass and cause me to lose strength?[/quote]

No.

Ever seen advanced sprinters or football players with small, weak muscles?

Don’t fear running, its good for your body in more ways than one.

blue9steel had a few good points which i agree with.

If you want abs: 1. get the diet right 2. lift some weights and build muscle 3. run to get into better shape and lose body fat

9

[quote]jck524 wrote:
blue9steel wrote:

  1. You can’t really cut and add muscle at the same time, they’re diametrically opposed goals, pick one.

  2. Lifting weights affects your muscle mass, dieting controls your bodyfat levels. Get your diet squared away and the abs will follow.

  3. In order for running to be a problem you’d need to be doing marathon style training, a few hours a week won’t be an issue.

so if i do do some high intensity interval running it wont effect my muscle mass and cause me to lose strength?[/quote]

You will lose some strength, but that’s natural. As soon as you go back to your heavy lifts, you’ll get it back and beyond.

10

awesome, thanks for the tips and pointers i really appreciate it, last thing i have a question about is whether i should run outside or on a treadmill. Where i live it is very hilly so that would be a plus. If someone could give me a good running program to follow i would really appreciate it.

I really just want to know how to run and for how long, and when i mean how to run i obviously know how to run i just want to know the intervals in which i sprint, jog, walk, ect. and the amount of time the whole workout would be. thanks!

11

keep it intense

12

Do what this guy does: Mark's Beach Sprints | Mark's Daily Apple
http://www.marksdailyapple.com/my-fitness-routine/

It doesn’t have to be complicated and you don’t have to overthink it. This guy was a marathon runner and a triathelete and now is in his 50s and that’s all he does to keep in shape.