Frequently Asked Questions

Exercise      Diet/Nutrition      The Program

Can I incorporate ab machines and use weights with my ab workouts?
Definitely, there are some great abdominal gizmos out there some of which we will be reviewing on the site, so please feel free to incorporate the machines, however do not use these solely, still use the exercises we recommend. If you feel you can manage using weights with your ab workout, please do so, this is a great way to strengthen the abs, for beginners try using a bag of sugar or a fairly heavy object, this will really put pressure on your abs.


I want really cut abs, how can I get them?
Once you have considerably lowered your body fat levels we suggest you begin using weight with your abdominal exercises. This resistance will place more pressure on the abdominal muscles which in turn will build the abdominals and create deeper etches. We estimate that a body fat percentage of around 5-6% would give very visible abs and to really cut them would require precision diet and a structured cardio program. Exercises that are particularly beneficial are cable crunches, Decline sit ups with a weight, Roman Chair Lifts and also some of the more traditional exercises like non-weighted crunches, decline crunches and seated knee-ups



My upper abdominals are more defined than the lower ones. Why is this?
Lower abdominals are by far the hardest section of your abs to tone, this is because most of the body fat gets stored in the lower region of your stomach. Adhere strictly to the diet and cardio program and the results will come. You may need to decrease your carb intake further an increase your cardio activity slightly also ensure you are working your lower abs till failure.



I am just curious how often I should do my ab exercises. Do you recommend every day or what? I have talked to many people and have gotten many different answers on how often to do them. I have checked over the site and cant seem to find this information
Click on the Ab exercise Pages and you will see a Set & Reps link by each exercise. Click on this link and you will have a workout for your very own build. Ideally you should be working your abdominals 3 times weekly, working the upper/middle abs one day, the lower abs two days later and the side obliques a further two days later. We do not recommend an intense ab regime for those with a size 34 inch waist or above. Those with a significant amount of body fat should ensure that they are working hard to burn off this excess fat first and foremost. Once a reduction is seen the is the time to incorporate an ab workout.



I have been doing a lot of abdominal exercises to get a six pack but I have a problem a while ago I noticed that my abs look different because on the right side of my stomach just below my chest another ab has appeared and that makes my left side look different.
It would appear that the right side of your abdominals has reacted more to the exercises than the left. This often happens, and all that is required is some extra emphasis placed on the left side. You may inadvertently have placed some pressure on the right side when exercising which has caused this problem.



I have hydroxycut and whey protein powder from gnc. I use the hydroxycut for to tone my body and get it ripped and the protein powder is for lean muscles, I don't eat a lot of protein. I'm just wondering this is my first time taking any kind of supplements
The supplements you've purchased will be very beneficial to your goals. Protein is the building block for muscles and adequate quantities are essential. With your current weight at 173 pounds, you should ideally be consuming 173 grams or more of protein per day, divided into 5 or 6 smaller sized meals. The protein shake will come in extremely handy here. Hydroxycut is an excellent fat burner and combined with the protein will bring some great results. Two capsules taken immediately on waking in the morning with a glass of water and a further two later in the afternoon will help kick-start the fat burning process. It should be remembered that, these supplements must be used in conjunction with a precision diet in order to see full benefits.




When doing ab exercises, I often find that some of my back muscles get tired WAY faster than my abs do. The back muscles that get tired are in the lower middle of my back.  
It would appear that you may either be performing the exercises incorrectly or they have not quite been warmed up sufficiently. Here are a couple of warm up exercises to begin your ab workouts which will relax the back muscles. Lie on the floor with your back on the ground. Pull your knees up, holding your legs in the pocket behind the knees, and pull your chest up toward the knees gently. This isn't a crunch, but a stretch. Breathe deeply and relax. Repeat that, gradually trying to bring your knees in toward your chest. But don't bounce or strain. Do it about 5-6 times. Lie on the floor with your pelvis against the ground. Push up with your arms, still keeping your stomach on the ground, so you are gently bending your back toward the ceiling. Focus on relaxing the lower back. Hold - again, don't bounce or strain - and then go back down. Repeat that a few times, going just a little more each time, but never straining the lower back. Put a pillow on the floor, and rest your right knee on it. Put your left foot in front of you, so your left knee is bent at a right angle. Now, push your pelvis forward, so you start to feel a stretch in your right quadricep (the front of the right leg). Do that several times, focusing on the stretch, and the slight forward movement of the lower spine. Repeat that with the other leg. Do those stretches before your crunches, and in the evening. If you stretch in the morning, be very gentle, since the back tends to be tighter and the disks more hydrated at that time. Also, when you do your crunches, your lower back should never leave the ground. Rather, your rib cage should move in toward the pelvic bone, and your lower back should press into the ground, while the shoulders only move a few inches off the floor. The 10Ib weight should be placed no your forehead and remember to breathe correctly throughout the movement.



Hi, I've got a 32 waist and I don't really have much fat I do allot of cardio and do about two reps of much as I can of crunches, How long should it take to get a nice firm six pack?
It's a very difficult question to answer, we could say 3 weeks, 4 weeks, 5 weeks, it all boils down to the amount of dedication and commitment you put into the program. If you remain dedicated and adapt to the training regime and nutrition plan then their is no reason why you cannot achieve a six pack with just a few short weeks.



I think I'm doing something wrong. I've got my body fat down to 4% and have been doing abdominal exercises but my bottom two abs are not showing. People have been saying that I'm getting bigger and toning up which feels great but I would love to see all 6 abs,
The lower abs are always the hardest to define, usually because the majority of body fat is stored in the lower region. However, a few extra minutes with the cardio, a clean diet and correct exercises should help. Take a look at the lower abdominal exercise page on site a begin some new lower ab exercises, the new stimulus should provide some new results. Add a few extra minutes to your cardio sessions and eat as clean as possible. You'll find that as the body fat retreats those ab will show through in no time. Where possible include weighted or resistance based exercises for the lower abs.



What does a set consist of how many and what is does to failure mean? Thank you for your response.
A 'set is a number of repetitions completed for an exercise. For example: You may choose to perform crunches and our program asks you to complete 3 sets to failure. This means you will perform the exercises three separate times with as may repetitions as possible. Failure, is where you do not particularly count the number of reps you perform, you just keep going until you cannot do anymore, due to muscle fatigue. It is far more important AND productive to perform high quality repetitions than to simply �make it through� the set. A productive set is a string of productive repetitions, not just a certain �magic number� of repetitions. Don't aim for 8, 10 or 12 reps, keep going till failure.



Should I perform my ab exercises on an empty stomach after cardio or when I do my weight training? Is there anything wrong with doing ab exercises when I have some fat, I know it wont show till I lose the fat but I wanna do the exercises anyway to help!
The best time to perform your exercises is when you have a good amount of energy, either early morning or evening is fine, but ensure you always perform your ab exercises on an empty stomach. If you have a high amount of stomach fat covering your abs then their is little point pushing your ab workouts to hard, however a couple of workouts each week will help to begin strengthening your abdominals, it will also help you to become familiar with the exercises so that you can perform each exercise properly as soon as your fat layer has been reduced.




How many exercises of the upper, lower and side obliques should I do a piece? I know that I should do the ab work every other day, but how many of each should I do? Thanks!
You should pick three different exercises to work each area. Three for the uppers, three for the lowers and three for the obliques. Aim for 2 or 3 sets if you are a beginner for each exercise. As far as rep ranges go, where possible perform each set to failure or until you feel your abs burn. For those who are new to ab exercise, 10-15 repetitions per exercise is fine.


Is it better to do my ab exercises after my cardio in the morning or would it be ok to do them before I go to bed at night if I don't have enough time in the morning.
Ab exercises can be performed any time of day. However it is imperative that you perform your workouts when your energy levels are high. Training your abs half-heartedly will result in little progress.



I think I overtrained my upper abdominals, what should I do?
Simple, concentrate more on lower development. Check out the lower ab exercises on site and put as much into lower workouts as you have been doing for your uppers. Continue to work your uppers, but not as vigorously as you have been doing.



is it true that when you sit right after having a heavy meal....that you will make your ab section get bigger eventually?...so the whole point of doing ab exercises will be useless that's all thank you for your time
No, this has no truth at all. Although with that being said it is not advisable to eat 'heavy meals'. Meal portions should always be snack sized this will ensure you metabolism is properly stimulated. Although your stomach may bloat after eating, within an hour this usually subsides. If you are eating excessively and eating all the wrong foods then there is no doubt that your stomach will get bigger. So it is always important to ensure you eat right and train right.



should you try abdominal punching exercises to harden your abs And to be less vulnerable to be hit in the stomach. A blow to the gut really hurts so how should you prepare for one. If you have ever experience a punch in the abs.
The stronger your abs, the less likely to feel a punch to the stomach. Stomach punching exercises along with any resistance based exercises will help strengthen and build your abdominal muscles.



I am a little confused about eating carbs late at night. My dilemma is that I workout at about 9:30pm until 10:30 pm and am told that I need adequate amounts of carbs pre and post workout. I am also told that I should not have any carbs after about 7:00 pm. Which should I follow? I would change my workouts to a earlier time, but this is just not possible with my work schedule.
If this is the only time you can train, yes, you will require adequate amounts of carbohydrates before and after exercise. It is important to consume carbs in all meals leading up to your workouts. Post workout you should a high protein meal or shake with a serving of complex carbs.



I seem to be having a bit of trouble with Whey protein. I use Designer whey brand and the problem is it sometimes gives me a upset stomach so that it is hard to eat the next meal. Any ideas Is it the brand??
It can sometimes take a little while for your body to become accustomed to Whey Protein. In time your stomach upsets should fade out. Try adding less milk and water (approx 200-300ml) per shake, with one or two scoops of powder. You may also want to reduce the amount you consume per day and gradually increase your intake over the course of a number of weeks or months.



I incorporate weights in a few exercises but how can I put them to use in all the exercises?
You can only use weights with selected exercises like, crunches, sit ups, seated and bench raises, Leg raises and Vertical Crunches. With this being said if you take a look at the various exercises displayed throughout the site you add weight to most exercises, whether you hold a loose plate on your chest, forehead or back of the head, this will work well with most basic exercises.



How can I measure my body-fat?
Measuring body fat with a set of body fat calipers is the most cost effective way to determine fat levels. But it's important to use them correctly. For instance, either have a professional take the measurements for you or buy a set of Accumeasure calipers and follow the measuring instructions. Accumeasure are the only calipers that allow you to test yourself and most studies have shown that they are very accurate.



do the diet pills such as LS7 and others really help work get rid of the little layers of flab for the summer?
Fat burning supplements do work, however for them to work effectively they must be combined with a proper nutrition and training program. These are not 'magic' capsules that will dramatically eliminate fat on there own, the real key to trimming up comes down to exercise and diet, the fat burners just help speed up the process.



Hi I understand the sugar is number one culprit, so we should avoid sugar completely. But to avoid completely is really difficult. For e.g 1 glass of grape juice has 40g of sugar. So how much sugar is acceptable in the diet. Also is the sugar in fruits better than the raw sugar available in market? Thanks
When we say avoid sugar, we are referring to Table Sugar. This is found in most sweets, desserts and is the kind you would add to cereals or coffee. Our advice is to: - Gradually cut down the amount of sugar in tea, coffee and cereals - Beware of chocolate, cakes, biscuits and sweets - Cut down on jams, honey, marmalade, syrup and treacle - Use low sugar versions of your favourite desserts and sweets - Buy tinned fruit in natural juice instead of syrup - Avoid buying sugar and honey coated breakfast cereals - Choose low-calorie drinks and foods instead of the regular variety - Add water to fruit juice - it has loads of sugar - Try having fruit, such as grapes, instead of sugary snacks Just try to avoid processed foods with high sugar or adding sugar to drinks or desserts.




Hi, I was looking at the crossover crunch and was wondering if I am looking to put more emphasis on my right side which way should I perform the exercise, Thanks.
If you're objective is to work your right side you should perform the exercise that place more pressure on this area, so you should follow with your right elbow towards your left knee.



from the start of my membership ive understood the way to abs is to lose body fat first then build ab muscles, but recently ive been hearing you need to gain weight first and muscle then lose off the fat. Which is the correct order or the most effective or efficient way.
Great question. This very much depends on your current physique status. It would not be advisable for an overweight individual to add even more weight if there goal is to create abdominal definition. Obviously the more muscle added, the more fat you lose, therefore resistance training is an integral part of the program. The very best way for anyone seeking great abs is to ensure they are eating correctly in terms of protein, carbs and fats and also sticking to a good cardio/weights plan. Whether you need to add more weight/muscle or lose it depends entirely on the particular individual involved.



I weigh about 185 and plan on losing another 30 pounds or so. I plan on getting a 6 pack but should I wait till I drop down to a lower weight before getting serious with my ab workouts?
Yes, whilst there is no harm in doing ab exercises now, they will not make a great deal of difference, you main priority right now is to lose body fat. Typically we would recommend individuals to get serious with there ab training at around the 12-15% body fat mark. Some light ab work now will help to strengthen your abs and get them accustomed to the exercise and how they're performed.




I am working on carving out my abs but I also want to add a little more muscle mass on to my body. I want to stay very lean (single digit body fat %) but I also want big arms. Should I try bulking up a bit and then cutting back? Or just use the 12 week muscle plan? Or, should I be taking some mass gainers? Thanks!
It very much depends on how much muscle mass you want to add. The 12 Week Lean Muscle Plan will help you add some quality muscle, but may not be the best plan for adding mass. This is where you need to decide on whether you should cut now or begin a mass gain cycle for the next two-three months. Personally, I'd encourage you to concentrate on bulking for a while, still utilising the principles of the 12 Week Lean Muscle Plan, but with the addition of a muscle gain supplement and plenty more eating! Remember, you need to eat to grow! Once you're happy with the level on muscle you've gained you can then look at cutting, whereby you'll slowly reduce your carbs, fat, salt and sodium intake over the course of 6-12 weeks. We can of course advise you of the best plan of action at that time.



In the ABS FAQ section you recommend doing ABS 3 times a week..one day upper then lower and third time do the obliques. Right now I do ABS 3 times a week but every workout I hit all 3 parts of my ABS, meaning I do one exercise for the upper one for the lower and one exercise for the obliques. Is your method superior or it's only preference?
Just like any other of muscle groups in your body, they do need rest and recuperation to grow and develop and the abs are no different. What you're currently doing is similar to working the biceps three times weekly and that is too much for optimal growth and development. I would encourage you to stick with the Upper one day, Lowers another and Obliques on a separate day.



Hi. when I workout my abs I don't seem to "burn" myself to failure, I fail just because I cant do any more or other parts of my body cant do it longer. Do you have three types of uppers, lower and obliques that are really known to burn the abs. And make you really defined and sharp. Is it true that the weighted side bend can make you seem bigger? Does this also count for the reverse trunk twist? Thanks!
When you perform each rep, you must ensure you feel the 'crunch' each time. If you're not properly crunching your abs won't burn out. Never rush your exercises half-heartedly, you must concentrate on every movement or you won't get the benefits. A slow controlled execution of each and every rep is paramount. In order to get a good burn warm up with a quick set of crunches and then move onto either cable crunches or another weighted exercise to really hit those abs hard. You can then incorporate some of the more traditional or non-weighted exercises to get a real good burn. Because your abs will be pre-exhausted from the weighted exercise you'll find getting a burn on the non-weighted ones much easier. the same goes for the lowers, try to begin with weighted exercises and end with a good burn on a non-weighted exercise. If you go too heavy with the weight on side bends or trunk twists you will find that it actually begins to build your sides, which could actually make your waist look thicker. Always use a light weight with these exercises.




Is it good to do my cardio exercise in the morning and then in the evening do my abdominal exercise in the evening? would I eat high or low carbs?
Fat burning is significantly elevated when you perform cardio in a fasted state (before breakfast). Abdominal workouts can be performed any time of day. Cardio days only are considered 'low carb' days.




I wake up everyday at 6:00 to do my HIIT program. Should I drink my whey protein shake before or after my morning workout?
Have your shake after your workout. Always best to perform cardio on an empty stomach. If you were also weight training at this time then it would be advisable to have a shake and some carbs when you wake up, however, for a cardio only session, it's best to perform your session on an empty stomach.




I know that I should do cardio exercise in the morning before eating, but should I do muscle training before eating my first meal of the day too?
No, only cardio should be performed on an empty stomach. If weight training it is advisable to have some protein and carbs before your session to provide a release of energy. Weight training on an empty stomach will burn you out, therefore, ensure you have something 30-60 minutes before.

 

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