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An hour of eliptical machine burns about 750 calories, of which I prime with about 120 calories of coconut oil before I start. After about 20 minutes I'm sweating bullets and in full competition mode, ie: I'll outlast anyone who started within my 20 minutes startup period. I get very unhappy when someone outlasts me.

I can do a thousand crunches, in groups of 50, rotating between straight-up and and each side. If I merely lose the last 10 lbs of extra fat on my body, something tells me the abs are there.

I'm moving between 125 and 150 lb overhead pulls. 10 in a group, and I can do about 50 before cracking.

I can only push 75 lbs, and only about a 20 times.

These are the major pieces of my workout, with other stuff thrown in as filler while waiting for machines or whatever looks interesting.

A year ago I could do almost none of this. I worked my way up, and lost 50 lbs in the process. I barely lasted 2 minutes on the eliptical, and could do about 1/4 of the weights, and 10 crunches.

You can do it.

Just dedicate 2 hours every other day.

Got the time?

Your workout isnt as effective as it could be. Try adding some resistance- hold a dumbell at the top of your head while you do your crunches. You should be using enough weight that you reach muscle failure in 7-12 reps. Go for 3-5 sets. You might also want to try adding resistance by doing your crunches on an incline. Right now you're working your transversus abdominus and your obliques but you also should work your rectus abdominus to help get that six pack. Reverse curls with resistance will do that. [link|http://www.netfit.co.uk/abd8.htm|http://www.netfit.co.uk/abd8.htm].

If you hold a dumbell between your feet when you do this, it's really effective.

Also, all that ab work compresses the disks in your spine. You should also add some back extensions to bring them back to neuteral. You work the front, you gotta work the back.

[link|http://www.rice.edu/~jenky/sports/back.extension.html|http://www.rice.edu/...ck.extension.html]

Post #261,488 by broomberg 7/13/06 9:03:30 AM Reply	42 An hour of eliptical machine burns about 750 calories, of which I prime with about 120 calories of coconut oil before I start. After about 20 minutes I'm sweating bullets and in full competition mode, ie: I'll outlast anyone who started within my 20 minutes startup period. I get very unhappy when someone outlasts me. I can do a thousand crunches, in groups of 50, rotating between straight-up and and each side. If I merely lose the last 10 lbs of extra fat on my body, something tells me the abs are there. I'm moving between 125 and 150 lb overhead pulls. 10 in a group, and I can do about 50 before cracking. I can only push 75 lbs, and only about a 20 times. These are the major pieces of my workout, with other stuff thrown in as filler while waiting for machines or whatever looks interesting. A year ago I could do almost none of this. I worked my way up, and lost 50 lbs in the process. I barely lasted 2 minutes on the eliptical, and could do about 1/4 of the weights, and 10 crunches. You can do it. Just dedicate 2 hours every other day. Got the time?
Post #261,603 by bionerd 7/13/06 3:08:31 PM Reply	If you can do that many crunches without fatigue Your workout isnt as effective as it could be. Try adding some resistance- hold a dumbell at the top of your head while you do your crunches. You should be using enough weight that you reach muscle failure in 7-12 reps. Go for 3-5 sets. You might also want to try adding resistance by doing your crunches on an incline. Right now you're working your transversus abdominus and your obliques but you also should work your rectus abdominus to help get that six pack. Reverse curls with resistance will do that. [link\|http://www.netfit.co.uk/abd8.htm\|http://www.netfit.co.uk/abd8.htm]. If you hold a dumbell between your feet when you do this, it's really effective. Also, all that ab work compresses the disks in your spine. You should also add some back extensions to bring them back to neuteral. You work the front, you gotta work the back. [link\|http://www.rice.edu/~jenky/sports/back.extension.html\|http://www.rice.edu/...ck.extension.html]
Post #261,605 by Another Scott 7/13/06 3:11:47 PM Reply	Thanks for the links!
Post #261,649 by broomberg 7/13/06 8:42:16 PM Reply	Thanks

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