Chiseled abs! (part 1 of 2)

» lane47 - abs at 47

matt,what do you know about the mid section at 47, I do have abs but things are beginning to fall. Is it possible to get them tight like they use to be or should i just give up! I weight 144 with 18% bodyfat. Just for you info.

-- posted by lane47

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» TeenLFTR - abs

Get your body fat percentage down and work you abs hard and heavy twice a week.

-- posted by TeenLFTR

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» MattD_2 - Age and Abs

You can get your midsection in decent shape at 47. Not as easily as you did when you were 27, but still perfectly doable.

What happened is that your natural hormone levels have gone down, forcing you to work harder for your progress now and in the future.
You can boost your natural hormones (at least a little) by keeping up the weight training.
However, I dare say that the BIG issue is to keep the fat off. Decline in hormones also tend to make the pounds settle in easier, so it's time to keep a close eye on your calorie intake.
If I were you, I'd take on a long term plan:

Train with both weights and cardio (emphasizing weights) until you've put on a couple of more pounds of muscle.
Then go on a 3-4 month diet to drop weight until you've reached your goal.
At 144, even 8-10 lbs should make a big difference!

Then up your calories to maintain a status quo that you're comfortable with. All you have to do then is to stick to a healthy eating & workout regimen, and do a monthly check with a caliper to ensure that you're still in shape (it's easier to nip weight gain in the bud than take on a new, big diet).

I have written a couple of articles on weight loss, so I suggest browsing the archive. Don't forget to learn about how to track your calorie intake using a log book ("Lost?" focuses on this).

-- posted by MattD_2

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» DJLUKE - NO ABS, NO MUSCLES.

I STARTED WORKING OUT ABOUT 3 YEARS AGO. I HAVE NOTHING TO SHOW FOR IT. I TRY TO WORKOUT AT LEAST 4 OR 5 DAYS A WEEK. I ALSO DO CARDIO FOR 30 MINUTES. MY WORKOUTS LAST FOR AN HOUR AND THIRTY MINUTES. I ALSO WATCH WHAT I EAT, NO FAST FOOD.
I WEIGH 150, MY HEIGHT IS 5'4. I USE FREE WEIGHTS. I HAVE NOTICE THAT EACH YEAR MY WAIST SIZE INCREASES, LAST YEAR I WAS A 32 NOW I WEAR 33. LIKE MOST PEOPLE THE ONLY SECTION OF MY ABS THAT ARE SOMEWHAT NOTICEABLE ARE THE TOP TWO. I DON'T KNOW WHAT ELSE TO DO. HELP...

-- posted by DJLUKE

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» MattD_2 - Progress

A couple of points...

1. At 1.5 hours per workout, you should be pretty burnt out at the end. Cut the time in half - 45 mins - and double the intensity! Go in there, kill the muscles, and get the heck out of there!

2. Train with weights and cardio on different days of the week. Like the car slogan says: Do one thing. Do it well.

3. Up your protein intake - 1 gram of protein per pound of bodyweight is minimum, while a temporary boost of 1.5 to 2 grams per pound of bodyweight should get you off the hook (preferably combined with a period of heavy compound training). This ties into the next point:

4. Learn periodization, and use it to you advantage. I wrote a couple of articles about it (look in the archives), and you can count on progress within a couple of months.

5. Keep track of your calorie intake. Keep a log and take a critical look at your eating habits. The fact that your waist grows but not the muscles is a sure sign that you might not eat quite as healthy as you think. No offense.

6. Try Creatine supplementation. That'll add a quick boost of energy as well as a couple of pounds of bodyweight (the "right" kind) while taking it.

Hope that helps! Good luck!

-- posted by MattD_2

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