aNnNeE said:
lets see for today...
January 11, 2006
2 mile run
20 min stair master
20 min crossramp
400 sit ups
100 rotary torso
100 seat leg press
100 thigh abductor
50 pull downs
50 seat rows
today was a work out and i feel great but super tired...haha...
anyways for food today
lets see lunch was funny...
i went to taco bell today
i ordered a fiesta taco salad and said no beef, cheese or sour cream, and the lady that took my order looked at me weird...haha....
for dinner i had stir fry tofu
drinks
water and orange juice...
aNnNeE
[post="66596"][/post]
400 sit ups?
Too many! Besides possibly injuring your back, you're probably not going to get the results you want. Unless your goal is to strengthen your back muscles and upper abs. For your abdominal muscles you should be trying to do various ab exercises. Vary the abdominal workout to work different muscles. Crunches are great for concentrating on those areas. Try this....
Plop down on the floor and take a deep breath. Prepare yourself mentally. This ab workout will consist of one long, continuous set with no breaks in between various movements. Maintaining constant strain on your abs is the key here.
Start with basic crunches. You can either place your hands behind your head or leave them by your sides. However, do not pull your head up with your hands. Bend your knees so that your feet remain flat on the floor. Slowly allow your shoulders to raise off the floor without using your back whatsoever. Begin with 50 slow, strict repetitions before adding in a twist.
A Russian twist, that is. Raising your shoulders off the ground, slowly twist your torso from side to side. You want your right elbow turning toward your left knee and your left elbow twisting toward your right knee. These will seriously burn so try 20 of these with a strict form.
Jump right into leg raises. Extend your legs in front of you, making sure that your feet do not touch the floor. You want to start with them together, about six inches off the floor, before raising them so that your legs form a 45-degree angle. Feel your rectus abdominis tear throughout the 25 repetitions that you crank out.
More Crunches
Whip right back into a set of crunches. Except this time, try them with your legs straight, extended flat out across the floor. While you’re doing these crunches, pretend that an imaginary string is pulling your upper torso off the floor. Make the 50 repetitions flow while the abs grind.
Without hesitation, fling your legs into the air and take on a set of pikes. Your arms are out straight, pointing toward the floor, as you raise your shoulders in an attempt to touch your toes. All the while, your buttocks are lifting slightly off the floor. As you lower your shoulders to the floor, your legs come down again, into a bend position on the floor. No sooner do they touch that you’re beginning the next repetition and the motion flows through 25 agonizing reps.
On the last rep, leave your legs straight up in the air so your toes are pointing toward the ceiling. Crank out 30 crunches to intensify the burn. If you face difficulty in maintaining that 90-degree angle at your hips, slightly lower your legs to the floor.
Then, cut through those abs with some scissors. Lower your legs so that they’re 12 inches off the floor and lock your arms behind your head. Lifting your right shoulder off the floor, twist your torso just as your opposite leg – or left knee – bend into your right elbow. Immediately lower your knee and shoulder and then twist your left elbow toward your right knee. Try doing 25 of these before lowering your shoulders to the mat for the final exercise of the workout.
Even More...Crunches
This will be another set of 50 basic crunches, just like the set that you began the workout with. Exercise slow, strict reps as the burn spreads like wild fire.
Credits for the article go to "6 Minute Abs"
I've done this one. Works but as I said before, it's very important to burn the fat. So the running is good, but unless you're breaking about 5 mph, then it might be better to walk using HIIT as mentioned in an earlier post.
rustensa
