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- Jul 22, 2002
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I felt like posting this because I really credit my waist sliming down due to my training/diet this time around. I'll try to post a few pics for reference, but this last diet I was able to get my waist down to 28" which is the smallest its ever been including when I was much smaller. I had A LOT of emphasis this diet on shrinking down the waistline. I reached about 29.5" last year when dieting.
So heres basically what I changed this time around which I credit it too.
1) cardio; normally cardio type is irrelevant when it comes to core but the only cardio I did at all this entire diet was in the pool and teh majority of the pool cardio was NOT swimming laps, it was doing core work. for about 20-25mins. So basically heres how an avg session would look.
Wake up AM, fasted, go to the pool. I would do a complete oblique twist while walking fast paced up and down the pool, as I walked I would completely twist my upper body scooping up water with my palms throwing it almost on the side/behind me. I would feel quite a burn after 1 full lap of this and I would change the motion at this point do twisting to a lesser degree and I would "push" the water with palms this time focusing more on upper body/shoulders, allowing my obliques/abs to recoup. I would alternate the entire session like this, some times I would also do laps one direction back going 100% effort almost like HIIT.
In the morning the first few weeks after doing this I would hurt SO bad in areas that were never sore on my midsection I tried these sessions Ideally 4x/week.
Besides this my core training, I used NO resistance on any thing except forward cable crunches, only focusing on the squeeze in the front. This I feel helps with the actual size of ab muscles. So my typical core routine would look like this:
4 sets knee raises to failure
4 sets cable crunches (very light weight, enough to do about 100 reps per set)
4 sets of ball crunches focusing on the backwards stretch motion about 150 reps per set.
optional 4 sets of DB twist (light DBs using only 30lbsers alternating sides back and fourth with no breaks OR I would use a medicine ball lightest ball we have which I beleive is 3lbs and do oblique twist to failure.
Last thing i changed was diet. My diet changed the entire time so I won't get into detail on the whole thing, but one major change was adding intermidiete fasting, and avoiding huge carb up days. I kept carbs more balanced near the end, I did have some low/zero carb days, but tried not to load too much at all this entire diet. I also would fast some days up to 12 hours before eating again after a big cheat day or carb up day, which seemed to take my expanded waist and shrink it down due to lack of continued eating, and it didn't hinder my strength or size.
So yeah I figured I would document this and share. I know it seems very basic, but the pool training for cardio works amazing and I got a unique look this time around, almost a hybrid bodybuilder/swimmers body. I'll now post up pics.
These first one is last year, granted my bodyfats a little bit higher, you can tell my waist line is bigger, about 1.5"-2" to be exact, it was 1.5" at the very end of the diet.
So heres basically what I changed this time around which I credit it too.
1) cardio; normally cardio type is irrelevant when it comes to core but the only cardio I did at all this entire diet was in the pool and teh majority of the pool cardio was NOT swimming laps, it was doing core work. for about 20-25mins. So basically heres how an avg session would look.
Wake up AM, fasted, go to the pool. I would do a complete oblique twist while walking fast paced up and down the pool, as I walked I would completely twist my upper body scooping up water with my palms throwing it almost on the side/behind me. I would feel quite a burn after 1 full lap of this and I would change the motion at this point do twisting to a lesser degree and I would "push" the water with palms this time focusing more on upper body/shoulders, allowing my obliques/abs to recoup. I would alternate the entire session like this, some times I would also do laps one direction back going 100% effort almost like HIIT.
In the morning the first few weeks after doing this I would hurt SO bad in areas that were never sore on my midsection I tried these sessions Ideally 4x/week.
Besides this my core training, I used NO resistance on any thing except forward cable crunches, only focusing on the squeeze in the front. This I feel helps with the actual size of ab muscles. So my typical core routine would look like this:
4 sets knee raises to failure
4 sets cable crunches (very light weight, enough to do about 100 reps per set)
4 sets of ball crunches focusing on the backwards stretch motion about 150 reps per set.
optional 4 sets of DB twist (light DBs using only 30lbsers alternating sides back and fourth with no breaks OR I would use a medicine ball lightest ball we have which I beleive is 3lbs and do oblique twist to failure.
Last thing i changed was diet. My diet changed the entire time so I won't get into detail on the whole thing, but one major change was adding intermidiete fasting, and avoiding huge carb up days. I kept carbs more balanced near the end, I did have some low/zero carb days, but tried not to load too much at all this entire diet. I also would fast some days up to 12 hours before eating again after a big cheat day or carb up day, which seemed to take my expanded waist and shrink it down due to lack of continued eating, and it didn't hinder my strength or size.
So yeah I figured I would document this and share. I know it seems very basic, but the pool training for cardio works amazing and I got a unique look this time around, almost a hybrid bodybuilder/swimmers body. I'll now post up pics.
These first one is last year, granted my bodyfats a little bit higher, you can tell my waist line is bigger, about 1.5"-2" to be exact, it was 1.5" at the very end of the diet.
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