[Free] BrainGig's Guide to Six-Pack abs and better fitness [Free]

[Simple *BANNED*]

Originally Posted by woodcut ox

Question: im 6 foot 1 inches tall and weigh about 140 pounds. I have fat around my stomach and sorta like a skinny "muffin top" looking thing. do i need to gain weight before i try any of this? Or can i take on a diet and start this off from the get go? i have a high metabalism and dont do any sports in winter or fall. Im in lacrosse during spring time. should i assumingly "shock" my body now to achive the 6-pack or wait till spring and start it when im use to running 3 miles a day already?

The sooner you start, the sooner you'll get results. I'd personally recommend a bulking cycle before you try to lose your stomach fat. Based on your height/weight, it sounds like you're already very lean. So, the first thing you need to do is get your diet right.

For a bulking cycle, you'll need to eat 3,000+ calories per day. I'd recommend using a weight gainer of some sort to help you achieve this. You should also consider buying something called creatine. I can go into more detail about all of this if you want, however you should do some research yourself first and then come back to ask questions (it saves me the trouble of writing you a book on the basics of working out). Bodybuilding.com is an excellent resource.

Originally Posted by vince15

Hi so I used to have a decent body, I worked out regularly and controlled what I ate. Then I jumped off a roof and shattered my ankle, tibia, and fibula. This happened in late July last year and I am only starting to walk now. I have been completely non-active and let myself go pretty bad over the past months. Do you have any ideas that could help me get back into shape without any hard pressure on my ankles??? If you could assist me with any ideas it would be appreciated.

There are many ways that you can get in shape without putting stress on your ankles. Working out in general is the best thing you can do to get fit. Exercises such as bench press, pec deck, skull crushers, curls, lat pull downs and chin ups are excellent. For cardio, you can try using an elliptical or a bicycle. Remember that your diet must be very healthy if you want to lose weight.

[oldrunepker]

Thank you, this guide about intensity clears things up.

[GWGold]

Wish I had the willpower to do this

[Pizza_Machine *BANNED*]

you say spaghetti isnt good for you ? i thought all athletes are recommended to eat it

[thatguy1234]

Thanks a lot for this guide. I used to do it when i ran track and i need to get back in shape. Im going to start this routine on thursday and ill keep posting updates on how the guide improved me + my weight.

[TehSkillz.]

Abs are made in the kitchen.

[s_U__o__M_I]

Why would I want to look good if I can just play runescape instead

[EpicWisp *BANNED*]

Seems a bit too hard-core for me, but been looking for a good ab guide for a while. thanks

[Atreyu_]

Hm, I was looking for this type of guide recently, I will read it in it's entirety later. Thanks.

[Ablinn]

Originally Posted by Simple

No offense but that's not a good guide at all. There are many things that are in error and many things you left out. For the sake of improving your guide, I'll point a few things out:



This is inaccurate. The problem isn't what you eat so much as it is are you burning it off? Pizza doesn't make you fat; failing to burn off the carbs does. You can still have a tight six pack and eat pizza and ice cream.



Again this is inaccurate.
1) Whole wheat pasta may be high in carbs, but it's also high in protein and fiber. It also serves as a great energy source after digestion. This isn't the best thing you can be eating, but it's certainly not the worst.
2) Chocolate milk may be high in sugar, but the fact is it's one of the best things you can drink after working out. It's high in protein, vitamins and glutamine which aids in muscle repair, perfect after a run/strenuous workout.



Actually, when your goal is weight loss/fat loss, the preferred diet looks more like this: 50% protein, 30% fat, 20% carbs. Notice the difference?

I'm tired of quoting your posts. Let me lay out the rest briefly.
4) You've placed too much emphasis on HITT. Sure it's good, but what really burns the fat is when you workout. Gym time should be placed at a higher priority then jogs.
5) Your "religious workout regimen" needs some work. You've only illustrated HIIT in terms of cardio exercise - what about the workout routines?
6) What about a solid layout of healthy foods to eat?
7) You didn't even talk about the importance of sleep. This is critical and takes priority over working out! (Diet -> Sleep -> Exercise)!

As you can see, there's some things this guide needs help on. However It was a good read and I'm glad you posted it. Please understand that I'm not trashing your guide, I'm just pointing out it's flaws so that other readers who come across this don't make the mistake of believing everything you wrote. If you want help rewriting it, I'm more then happy to help you out on the gray areas.

you seem to know a nice fair amount about being fit\working out I think I will be messaging you shortly with a few questions as I'd like to change up my diet\workout routines for the summer time.

[MattS2]

Wow dude, nice guide
I fitness alot too, using whey too..
Really seems to help for me

[Skypath *BANNED*]

Could you explain why the interval cardio is better than say, constant jogging for the same amount of time? Thanks.

[Pushing Limits]

Originally Posted by Simple

Jack3d doesn't "promote muscle growth," rather it's an energy supplement that "enhances your performance." I just did some research and apparently Jack3d does contains between 1.0-1.5 grams of creatine per 5.0g scoop like you said. However that isn't really enough to make a noticeable difference in your gains (most likely you're experiencing the placebo effect).

Just to say simple.. that although it does have small amounts, you can feel it.. "tingling feelings" that are reported from jack3d is beta alanined, (i also feel them)

and as for it not supporting muscle growth

idealy 8-12 reps for size (10 usually perfect for hypertrophy)

and jack3d can increase your reps, due to energy + the focus state of mind.. (also the creatine supports muscular endurance)
it is similar to coffee, however i have a good toleranse to stimulant.... and i find jack3d actually does work for me, i have tried C4 and white flood (both inferior in my eyes to jack3d

therefore that being said by increasing the reps, then you can higher the weight (and lower reps) keeping to what ever you workout is
e.g 3x12 ect...

this WILL promote muscle mass + volume,

[stojac]

I didn't even have the willpower to finish the guide, what is wrong with me.

[Investigation ID *BANNED*]

Very good guide

[Nunchuck *BANNED*]

that workour may be better for getting into shape, not just carving nice abs.. decent guide though

[X:X]

That workout is pretty good, did it today and yesterday

Thanks for sharing!

[BigJoe]

Guide: Go to crossfit.

[kolopoi0]

thanks for the guide, may try this out.