[Flaw]

some exercise suggestions

1. Stop working your rectus abdominis (your six pack abs) and external obliques. This means no more crunches, situps, sidebends, ext.

2. Work your internal core. Transverse abdominis. A great exercise is called a plank. Look it up. Another great exercise is called a bridge. Make sure you keep your stomach drawn in towards your belly button the whole time. Someone already mentioned the vacum. This will keep your stomach in and give a appearance of more cut mid section.

3. Cardio HITT is a must.

Supplement suggestions

1. Camphibolic by usplabs- some sites still carry this though the product was discontinued. If you can get your hands on it it is well worth it.

2.. Liporophin-pm by Applied Nutriceuticals. Similar ingredient list as camphibolic but more available.Which ever one you can get your hands on take one of them. I would go with camph over liporophin though.

2. A cortisol blocker like retain or lean extreme. 7oxo.

[neoborn]

Originally Posted by Flaw

2. Work your internal core. Transverse abdominis. A great exercise is called a plank. Look it up. Another great exercise is called a bridge. Make sure you keep your stomach drawn in towards your belly button the whole time. Someone already mentioned the vacum. This will keep your stomach in and give a appearance of more cut mid section.

I found these the other day and printed off. It's exactly the exercises you are talking about, with pictures.

Achieving The Ultimate Goal 'Hard Flat Stomach'

Much Love,

Neoborn.

[metroba]

Originally Posted by Flaw

some exercise suggestions

1. Stop working your rectus abdominis (your six pack abs) and external obliques. This means no more crunches, situps, sidebends, ext.

2. Work your internal core. Transverse abdominis. A great exercise is called a plank. Look it up. Another great exercise is called a bridge. Make sure you keep your stomach drawn in towards your belly button the whole time. Someone already mentioned the vacum. This will keep your stomach in and give a appearance of more cut mid section.

3. Cardio HITT is a must.

Supplement suggestions

1. Camphibolic by usplabs- some sites still carry this though the product was discontinued. If you can get your hands on it it is well worth it.

2.. Liporophin-pm by Applied Nutriceuticals. Similar ingredient list as camphibolic but more available.Which ever one you can get your hands on take one of them. I would go with camph over liporophin though.

2. A cortisol blocker like retain or lean extreme. 7oxo.

Core work will make you stronger on everything else. I do core work almost everyday now and my weights are movn up.

[Flaw]

Originally Posted by neoborn

I found these the other day and printed off. It's exactly the exercises you are talking about, with pictures.

Achieving The Ultimate Goal 'Hard Flat Stomach'

Much Love,

Neoborn.

Yeah.. that's what i'm talking about. That's a pretty good guide to follow there. It's amazing what a strong TVA will do for your stomach. Personally I have a over developed rectus abdominis myself and no matter what it looks like i have a little pouch in my lower abs. I started TVA training recently and decided to drop the meat head training. My stomach has really come in a looks a lot more defined. It's amazing what results you can get over a month or 2.

[neoborn]

What is TVA?

Be thankful you're not me in my video here:

[Flaw]

Originally Posted by neoborn

What is TVA?

Transverse Abdominis. Inner most muscle layer of the core. Supports and stabilizes the spine and all movements from the midsection. It's underneath those six pack muscles.

[bishop17]

trust me the only thing that works are massive amounts of situps and running...and small portions of protein like steak and chicken..remember small portions....no sugar no carbs....lots of water and if you can get a juicer and grind veggies and some fruits once a day...in 2 mnths you see a big difference but you need alot of discipline

[Dozi]

Hey guys i really apologize for being a noob here but what does HIIT mean and is there a thread somewhere on the site that has what those abbreviations mean LIKE HIIT and BCAA ect, kind of like a FAQ of sorts? I have looked through the main threads but didnt find anything like that as a resource. If i missed it i apologize, just would like to know what these things are you guys are always abbreviating hehe.

I too am struggeling with some belly fat, and want to start doing the HIIT cardio everyone keeps talking about. Just need to know what it is along with the other things you guys always suggest.

Thanks in advance!

[dsw222]

high intensity interval training... it probably comes up if you do a search

[neoborn]

BCAA = Branched chain Amino Acids

Here's a list I found from somewhere else:

Bodybuilding Acronyms/Glossary

AEROBIC -- Exercising in a manner which involves or improves oxygen consumption by the body.

ANABOLIC -- The phase of metabolism in which simple substances are synthesized into the complex materials of living tissue.

ANAEROBIC -- Intense exercise which is short in duration associated with the process of glucose and other cellular compounds energizing working muscles exclusive of oxygen from the blood.

BURN -- the sensation of burning pain felt in the specific muscle or muscles under the intense contraction of resistance training.

BB – Barbell, Bodybuilder

BF -- Bodyfat

BP – Bench Press

CATABOLIC/CATABOLISM -- destructive metabolism involving the release of energy and resulting in the breakdown of complex materials within the organism.

CGBP -- Close Grip Bench Press

CONCENTRIC CONTRACTION -- the shortening of a muscle due to muscle contraction. Also known as the positive or positive contraction, moving the resistance away from the plane of gravity. For example, pulling the weight up in a biceps curl movement.

CUT/RIPPED -- bodybuilding term for muscularity and low bodyfat.

DB -- Dumbbell

DE -- Dynamic Effort

DEADS -- Traditional Deadlifts

DOMS -- Delayed Onset Muscular Soreness, the phenomena of muscle soreness from sport or exercise afflicting the body a day or two after performance.

ECA – Ephedrine, Caffeine, Aspirin

ECCENTRIC CONTRACTION -- The lengthening of the muscle while under the tension of resistance. Also known as the negative or negative contraction, countering the resistance in its movement toward the gravity plane. For example, the lowering of the weight in a biceps curl.

EFA – Essential Fatty Acids

EMG – Electromyography

FOCUS -- Concentration on all the aspects of the work before you

FULL RANGE OF MOTION -- a reference to the total action of a muscle(s) and the associated joint(s) in contrast to partial or abbreviated muscle and joint action.

GEAR – Anabolic Steroids

GI – Glycemic Index

GM - Good Mornings

HIGH REPS – Exercise repetitions done in high volume (above 12)

HIT – High Intensity Training

HIIT – High Intensity Interval Training

HMB -- beta-hydroxy beta-methylbutyrate – it’s produced in the body from proteins containing the amino acid leucine.

IMHO – In My Humble Opinion

IMO – In My Opinion

INTESITY -- extremity of strength, force, energy and feeling directed toward one’s training.

ISOLATION – The exercising of one specific muscle exclusive of others to focus effort on or protect that muscle.

JUICE -- Anabolic Steroids

LOL – Laughing Out Loud

LOW REPS -- Exercise repetitions done in low volume (below 6)

MAX REP or SINGLES -- a reference in power lifting to the heavy single repetition sets (single rep set) practiced in training to approach one’s maximum (max) lifting output. 1RM= one rep max.

ME -- Maximal Effort

OL – Olympic Lifting

MM – muscle magazine

MRP – Meal Replacement Powder

NATTY – Natural

NATTY PB – Natural Peanut Butter

PACE -- in weight lifting, as in other sports, a training term referring to the gauged speed at which one trains. Pace will vary with personality, purpose, mood or external factors (gym busy-ness, injury, other revolting interruptions).

PB – Peanut Butter

Pec Dec - A vertical bench/machine used to isolate the pectoral muscles through a full range of motion, including pre-stretch.

PH – Pro-Hormones

PL – Power Lifting

PR -- abbreviation for personal record.

PUMP -- muscle jargon referring to the enlarged and tightened sensation the lifter experiences within the working muscle resulting from the blood engorgement.

PUMPING IRON -- slang for lifting weights originated in the ’50s.

PW – Post Workout

RAW – to lift without the aid of tools such as a bench shirt, squat suit, straps, belt

REPETITION or REP -- one complete movement of an exercise.

RGBP – Reverse Grip Bench Press

ROFL – Rolling On the Floor Laughing

ROFLMAF – Rolling On the Floor Laughing My Ass Off

SET -- the prescribed number of repetitions of any given exercise. Example: 1 set of 8 repetitions.

SLDL -- Stiff (Straight) Leg Deadlifts

SOHP - Standing over head press

SPLIT WORKOUT -- a workout divided into two or more parts thereby allowing different muscle groups to be worked at different times of the day (morning and evening) or on different days.

SPOT -- the act of standing nearby in a supportive capacity as a co-lifter attempts heavy lifting where assistance might be required. The spot might include assistance in the case of failure to complete a lift, aid in bringing a heavy weight into starting position or added lifting help for an intense trainee forcing repetitions beyond his own limits.

SPOTTER -- one who spots.

SUPERSET -- two exercises performed alternately; one exercise followed by a second exercise in complement before resting, i.e. biceps curl followed by triceps extension equal one superset.

TRI-SETS -- three exercises executed one after the other in close succession, the total comprising one set, or tri-set.

VOLUME -- a reference in muscle building to the total of sets and reps of exercises completed in a workout.

VOLUME TRAINING -- the name of the technique where high volume is used.

WORKOUT -- the noun; the sum total of one’s time, collection of exercises performed and the energy burned on the gym floor, be it at the local gym or in your garage.

WORKING IN -- the practice of cooperatively working with someone using a particular piece of equipment on the gym floor.

[Nemesis]

Have a question, regarding fat loss.. intake of about 150-200g carbs per day at 6'2 245 lbs... is this bad, and drop it, or whats your intake. Most comes in morning, pre/post workout.

[Nemesis]

bump?

[TripDog]

Originally Posted by dsw222

high intensity interval training... it probably comes up if you do a search

yessurrr....thank you for actually doing some research.....trip

[TripDog]

Originally Posted by neoborn

BCAA = Branched chain Amino Acids

Here's a list I found from somewhere else:

Bodybuilding Acronyms/Glossary

AEROBIC -- Exercising in a manner which involves or improves oxygen consumption by the body.

ANABOLIC -- The phase of metabolism in which simple substances are synthesized into the complex materials of living tissue.

ANAEROBIC -- Intense exercise which is short in duration associated with the process of glucose and other cellular compounds energizing working muscles exclusive of oxygen from the blood.

BURN -- the sensation of burning pain felt in the specific muscle or muscles under the intense contraction of resistance training.

BB – Barbell, Bodybuilder

BF -- Bodyfat

BP – Bench Press

CATABOLIC/CATABOLISM -- destructive metabolism involving the release of energy and resulting in the breakdown of complex materials within the organism.

CGBP -- Close Grip Bench Press

CONCENTRIC CONTRACTION -- the shortening of a muscle due to muscle contraction. Also known as the positive or positive contraction, moving the resistance away from the plane of gravity. For example, pulling the weight up in a biceps curl movement.

CUT/RIPPED -- bodybuilding term for muscularity and low bodyfat.

DB -- Dumbbell

DE -- Dynamic Effort

DEADS -- Traditional Deadlifts

DOMS -- Delayed Onset Muscular Soreness, the phenomena of muscle soreness from sport or exercise afflicting the body a day or two after performance.

ECA – Ephedrine, Caffeine, Aspirin

ECCENTRIC CONTRACTION -- The lengthening of the muscle while under the tension of resistance. Also known as the negative or negative contraction, countering the resistance in its movement toward the gravity plane. For example, the lowering of the weight in a biceps curl.

EFA – Essential Fatty Acids

EMG – Electromyography

FOCUS -- Concentration on all the aspects of the work before you

FULL RANGE OF MOTION -- a reference to the total action of a muscle(s) and the associated joint(s) in contrast to partial or abbreviated muscle and joint action.

GEAR – Anabolic Steroids

GI – Glycemic Index

GM - Good Mornings

HIGH REPS – Exercise repetitions done in high volume (above 12)

HIT – High Intensity Training

HIIT – High Intensity Interval Training

HMB -- beta-hydroxy beta-methylbutyrate – it’s produced in the body from proteins containing the amino acid leucine.

IMHO – In My Humble Opinion

IMO – In My Opinion

INTESITY -- extremity of strength, force, energy and feeling directed toward one’s training.

ISOLATION – The exercising of one specific muscle exclusive of others to focus effort on or protect that muscle.

JUICE -- Anabolic Steroids

LOL – Laughing Out Loud

LOW REPS -- Exercise repetitions done in low volume (below 6)

MAX REP or SINGLES -- a reference in power lifting to the heavy single repetition sets (single rep set) practiced in training to approach one’s maximum (max) lifting output. 1RM= on