Getting my body back (Could Mod move please..thnks! )

[DOGFACED]

ooooooooooooookay just a quick one hopefully on here if anyone knows their stuff about toning up in the gym.
Thought there is such a range of people on here would try my luck with anyone who knows this sort of stuff.

Basically to cut a long story short I used to have a fab stomach through no direct focus of any set exercise regime.

Used to mountain bike a lot/walk miles a day with Dog etc and just generally keeping really fit and active due to the person I was seeing at the time enjoying the same stuff which made it easier.
I Playboat as well so is an amazing work out for the abs and core muscles.
When that went badly sour I just slowly stopped on the fitness front and definition went downhill...

Just need any hints or tips anyone has on sculpting/toning up stomach wise.

Sorting my eating out tomorrow morning for good and will be getting fitter in general.

Just never set a gym routine before so no idea what to use or sets/reps wise and all that jazz to get me the results I want so would love any advice people from people in the know.

Dont need to lose loads of weight is just a little bit and to shift the bit of fat now on my hips & abs which I know is going to be a bitch to get gone.

Muchas Gracias in advance !! ....
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A2 License...................Order of Wheels:
Piaggio Ape50 . '04 Derbi GPR50 . '01 TW125 . '97 GSXR400 . Sexy 2001 R6 . '58 MT-03
Current: . Husqvarna TE410 . RGV250. Ducati 600ss.

[FURBAR]

We need pics so we can establish the bone .. i mean fitness regime needed ...
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Fuk um !!

[hornetmike]

giving blowers is a good way to get your body back.
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87 Honda CG 125 - 97 ER5 - SR 50 -81 Z250- 96 CBR 600 F- 94 GPX600R 88- GPX 400R- 87 GS 125 - 2006 Honda CB600F- 2003 ER5 - Honda CBF 1000 2009 - Honda CBR 600 RR 2011
Current BMW R1200GS 2010

[dodsi]

You could invest in a crunch machine type thing.

Work on 3 or 4 sets for upper abs using this of perhaps 20/25 reps?

For Lower abs you could do leg raises (lay flat on the floor and bring your legs up from the hips) same sort of reps/sets as above.
But you probably will want to hold onto something to keep yourself down.

You can also lay on the floor with your legs on the sofa and do Crunches for your upper abs.

Or you could do Frog Crunches which is bringing your legs up at the hip and shoulders up at the same time (google this for better instruction)

However, mostly "definition" is down to Diet.

Try 6 smaller meals per day Always with a meal on wake which will kickstart your metabolism. Try and Stick to Low GI carbs and Have no carbs after about 2/3pm.

A Sample Diet could be

Meuseli with 0.1% fat milk Breakfast

Half a Chicken Sandwich (good meat, Granary bread perhaps some lowfat mayo) about 10am

Lean Chilli con carne with brown rice for lunch

2:30/3pm Other half of sandwich

Chicken Breast + Steamed veg for Tea

Boiled Egg before bed


As Protein is harder to breakdown than carbs this brings your metabolic rate up. The constant small meals keeps your metabolic rate up as it never really has chance to slow down as your body is constantly breaking down food.

[MonkeyKnuckle]

If you want nice abs then you need to shift the fat, unfortunately it's probably the hardest place to lose fat from.

Like dodsi said a lot of it is down to diet. Are you a member of a gym? If it was me I'd probably do cardio on Monday, Wednesday and Fridays then do some light weight work (low weights, high reps) on Tuesday and Thursdays. Although you probably don't want to do 5 days a week, I know I don't.
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MKGaming.com
2000 Honda CBR600F - Sold! 2003 Honda CBR600RR - Current!

[Ariel Badger]

bikes and swimming along with a good diet.
I hate time in the gym, it is boring and full of gangsters with their homeboys.
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Bikers make great organ donors, get 115 on your licence today.

[hellkat]

[hellkat]

[Spit-Fire]

[DOGFACED]

First and 2nd post...Impresive guys! Though could not have expected any less from you..

Re diet was planning on going for the little and often meal times to get the ol metabolic rate upped.
So sounds like I am right to go down that route then..
Know that I am going to have to work really hard to get it shifted, trying not to get put off already!

Already got quite strong stomach muscles from this sort of thing..
https://www.youtube.com/watch?v=FqgG2F47cag
Just need to get them stronger all over maybe?

Though no amount of crunches/sit ups etc will show without the the layer of fatty tissue gone....So burn the fat with diet alongside working my stomach so then it will all come together once the fat starts to go?

Am really limited on space at my place so will all be done outside on, on the roads or in the gym. Am a member yeasss..
Daunting going downstairs to the weights/chin up bar room with all the guys but fk it...Has to be done. Will plug my ipod in and ignore the stares...

So high reps low weight? What is classed as low..A weight that can be easily lifted for all the reps or need to hit the bit where muscle fatigues? Don't really want to build muscle just lean up a little. Don't want big man shoulders..!!
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A2 License...................Order of Wheels:
Piaggio Ape50 . '04 Derbi GPR50 . '01 TW125 . '97 GSXR400 . Sexy 2001 R6 . '58 MT-03
Current: . Husqvarna TE410 . RGV250. Ducati 600ss.

[hellkat]

This is such a swiz.
We would get more karma for answering if you had of put it in the "Dear Aunty BCF" section.

*pouts*
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Not nearly as interesting in real life.

[DOGFACED]

Errrrrrrrrrrrr......Thought I had put it there...!

Oops

Thanks Hellkat

How do I go about getting mods to move it?
____________________
A2 License...................Order of Wheels:
Piaggio Ape50 . '04 Derbi GPR50 . '01 TW125 . '97 GSXR400 . Sexy 2001 R6 . '58 MT-03
Current: . Husqvarna TE410 . RGV250. Ducati 600ss.

[hellkat]

You got to give G a blowie.
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Not nearly as interesting in real life.

[DOGFACED]

ah..
____________________
A2 License...................Order of Wheels:
Piaggio Ape50 . '04 Derbi GPR50 . '01 TW125 . '97 GSXR400 . Sexy 2001 R6 . '58 MT-03
Current: . Husqvarna TE410 . RGV250. Ducati 600ss.

[Spit-Fire]

[The Artist]

I work out regularly

[DOGFACED]

pics or it never happens...

They were moaning about the lack of pics...Sorted


____________________
A2 License...................Order of Wheels:
Piaggio Ape50 . '04 Derbi GPR50 . '01 TW125 . '97 GSXR400 . Sexy 2001 R6 . '58 MT-03
Current: . Husqvarna TE410 . RGV250. Ducati 600ss.

[The Artist]

It does, lots

[The Artist]

Only another fist

[The Artist]

I am not Quagmire

[DOGFACED]

[DOGFACED]

[FreshAL]

[DOGFACED]

Very old.

Was just to demonstration for the abs...

Floops are great fun spesh if you cheat with a beachball under your spraydeck...
____________________
A2 License...................Order of Wheels:
Piaggio Ape50 . '04 Derbi GPR50 . '01 TW125 . '97 GSXR400 . Sexy 2001 R6 . '58 MT-03
Current: . Husqvarna TE410 . RGV250. Ducati 600ss.

[Spit-Fire]