Hello and welcome all Abs Forum members to the FAQ.

This FAQ will cover most if not all common questions that have been asked within the forum. We appreciate the previous posts being given however to keep our forum user friendly and more direct to common questions asked, we hope that it will save repeating posts already being posted and help everyone in a fare manner.


Questions Regarding Ask The Advisors Section:


How Long Before My Question Gets Answered?
There are a total of 4 advisors here at the abs forum. These are:


Shaolinsteve – Abs Forum Admin
Members profile: http://www.theabsforum.com/member.php?u=599

Sean Ryan - Abs Forum Moderator
Members profile: http://www.theabsforum.com/member.php?u=190

Body Fortress
Members profile: http://www.theabsforum.com./member.php?u=3013

KinKyJ
Members profile: http://www.theabsforum.com./member.php?u=3683


The advisors will try to answer all questions asked within 24 hours. Please be aware that three of the advisors live within the UK, England and Ireland.

If there are any questions you are awaiting questions from please browse the forum at first, as your question may have already been answered.

You can also use the forum search tool which is located at the top of the page. It will be between, New Posts and Quick Links. Once you click on to the search tool, just type in what is relevant to you and if any results are found then they it will give you a list of all the topics discussed, in relation to what you are looking for.


Why Can I Not Post Here?
Everyone, please remember that the use of the Ask The Advisors section was created so that member’s who would like direct responses from the abs forum advisors, simply got their one on one question answered. Due to the busy lifestyles the abs forum advisors have outside, please take into account in order to provide members with possible detailed information it takes time to read replies given from non advisors and making sure its correct and safe advice. All of the other main topics are freely open for all abs forum users to get involved with and discuss. We humbly accept any corrections to our answers, but please link us to the relevant information when you do so.


Can You Design A Program Just For Me?
As much as we would like to hand out free work outs and nutritional food plans to everyone who asks, it simply isn't possible. We would be putting people out of jobs and giving up too much free time. Some advisors have spent nearly 5 hours working privately with members on the forum, now if we was to give one out to the near 4,900 members here at the abs forum that would take up an extreme amount of time. I hope you appreciate that all advisors would not have the time. If you want a program designed for yourself or someone else, we urge that you seek and hire a local professional who can then work with you on a one to one basis.


I Have An Embarrassing Question That I Don't Want To Ask Here!
If anyone feels that they cannot share their feelings or personal issues on the abs forum, but would still like advice and not sure how, we have a personal messaging service (PM) that allows all members to send private messages directly to any other member(s) within the forum. All advisors gladly accept private questions from all abs forum members. If you are unsure how to use this service then feel free to ask either in the Ask The Advisors or Off Topic section.
Private Message one of the Advisors.


General Questions Asked:

Which Training Program/Work Out Routine Is Right For Me?
Before asking this question you must set out yourself a goal. What is it that you want you achieve? The most common goals on the abs forum are to lose body fat or to gain muscle. Having knowing what goal you want to set yourself will then depend on the type of training program/ workout routine you perform for the results you want!

One of the most successful body fat loss programs is known as the I Want Six Pack Abs program. Over 6,000 people have used this program and got the results they wanted! It reveals some of the best secrets to force your body to lose up to 16 lbs of Fat in 16 weeks or less.

The IWSPA program can be found here: http://www.iwantsixpackabs.com/my_video_journal.html


One of the most successful muscle building programs is known as the How To Build Muscle In 16 Weeks Or Less.

These programs are by far one of the most effective training programs you could ever adapt to. On average, you can gain up to 15 pounds of pure muscle in 16 weeks. These are not your basic gym instructor programs, these are Arnels methods in training and you will get results fast!

The how to build muscle in 16 weeks or less program can be found here: http://www.mensworkoutguide.com/home.html


How Many Times A Week Should I Work Out?
Depending on how busy your life style is will all depend on the amount of time you can put into keeping yourself fit and healthy. The government recommend on a very basic level of fitness such as walking for 30 minutes should be performed for at least 5 times a week. In order to achieve great results and develop your health and fitness, anything under 3 times a week would be to little or no benefit. So try to aim for 3 sessions a week and also combine the both of resistance training and interval training.


When Is The Best Time To Perform Exercise?
In order for one to benefit, an effective training program can be related to setting out a specific time frame in order for yourself to train. By using a set plan, this will help to keep yourself more controlled and ensure you are more likely to perform your training session. The most beneficial time to train is in the morning as our metabolism will not be affected through rest such as performing any exercise before sleep. This however is viewed many ways.

For you body fat loss participants, training in the morning will also help to burn fat due to the stomach being empty - therefore using body fat as energy but as many articles have been released saying about training on an empty stomach, DONT!

If any training session is performed in the morning especially upon wakening, then it is vital that you consume a protein based meal such as whey protein before you begin. Our body has not been fed with anything for a possible 10 to 12 hours so it is vital we provide our body with nutrients before we begin anything, especially exercise!


How Long Should My Cardio last? - What Examples Are There For Cardio?
The term cardio is based on the use of cardiovascular. When working anything related to the heart and lungs such as jogging we are developing our cardio. A cardio session could last around 20 to 30 minutes including a proper warm up and cool down session. Circuit training can also be a great way to improve your cardio and these usually last around 45 minutes including a proper warm up and cool down session. More intense and advanced training could last from 15 to 20 minutes! Exercise such as walking, jogging, sports, martial arts, jogging, rowing and many more will all be related towards improving your cardiovascular.


What Is Interval Training? - HIIT?
Interval training consists of moderate to high intensity cardio. It will burn more calories per minute, and will increase your metabolism for hours and hours. Training methods such as High Intensity Interval Training also known as HITT would also apply to an interval training session.

Click this link for more information about interval training: http://www.iwantsixpackabs.com/my_vi..._training.html


There’s Not As Many Abs Exercises In The Programs, Should I Do More Exercises For My Abs?
As we grow all of our muscles have some form of development even if it’s very little. As we lose our body fat levels our body becomes more defined therefore our muscle definition shows more. If you have done the program and thought that maybe your abdominals could have looked better, then any abdominal training will help progress that. Aim to do some abdominal training before your interval training sessions or add them into the resistance training. Please do not perform abdominal training every day; we need to treat our body like every other muscle. Provide our body with the nutrients needed, giving essential rest for our body to recover and you will see better results.


I Can't Perform A Single Pull Up Or Chin Up, What Can I Do Instead?
A lot of beginner’s and even in some cases advanced trainers struggle to perform exercises such as pull ups and chin ups. The main target of development both of these exercises provide, is mainly for your arms and back. Concentrating on building strength is important. You can work on alternatives such as specifically targeting your arms, shoulders and back or you can also use the video Arnel provides. The video provides a number of alternatives you could use in order to work the same areas, as you would when performing pull ups or chin ups. Some principles on the video can be used for chin ups also, so just vary the hand positions.

Click here for Arnels alternatives for pull ups: http://www.iwantsixpackabs.com/my_vi...e_pullups.html


How Do I Maintain Weight And Muscle?
In order to maintain muscle you need to consume a healthy nutritional food plan with an increase in protein. It is recommended that you consume 1g of protein per 1lb of bodyweight. You will need to continue to exercise and keep varying your workouts to prevent boredom.

On a nutritional perspective you can calculate your BMR using an online BMR calculator then multiply your BMR by 1.2. This will provide you with the total number of calories you need in order to maintain your weight.


I'm Under 16, Will Using Weights/Exercise Stunt My Growth?
None of the advisor’s have a qualification for training the young generation as working with adults is a different process than working with children. We recommend that those under 18 years old, some even being 16 to use their body weight for exercise due to your body’s not being fully developed. For example, push ups, chin ups, crunches, squats. These exercises themselves will give you good results.


If I can't perform the full number of reps that Arnel does, what should I do?
Do as many as you can. If you are unable to successfully complete the given repetitions given for a specific training program or exercise then you need to work out suitable and achievable repetitions for yourself. Keep in mind that it is important to train comfortably but still challenge yourself. Any exercise is better than no exercise.


What Should I Do When I Finish A Training Program?
It is entirely up to you. Personally you should continue on with the program until you come to near an end of the training program, due to progressing with results you may decide on something different then you started out with or feel that you want to perform it again.

If you are fully satisfied with your results then great! For those of you who are still unsure about keeping programs consistent and different then you have the benefits of investing in a local personal trainer or even a gym. You could provide them with the previous training programs you have been working on and ask them to work on something similar in order to provide the same effective benefits you receive from Arnel’s work.



I Want To Burn Fat On One Part Of My Body i.e. Stomach Or Chest Area. Is This Possible?
In relation to this common question the answer is No. It is impossible to target a specific area and hope to burn fat through exercise. By performing regular and effective exercise you will see improvements of fat loss throughout the entire body.


How Do I Work Out My Body Fat Percentage?
The most accurate way of measuring body fat is to use specialized equipment such as body fat calipers or Underwater Weighing however this option can be fairly expensive. You can also use an online calculator although these are not as accurate. Another option could also be by going to your local gym if you are a member and being tested or by visiting your doctor.



Why Is It Recommended That I Eat 5 Or 6 Small Meals A day Instead Of 3 Large Meals?
The saying "eat more and lose more" is often related to the recommended smaller portions of 5/6 meals a day. By consuming regular smaller meals you are keeping the metabolism going and basically prevent the body from starving its self because of the regular vital nutrients your body is consuming. When we do not consume enough food our body attacks other sources such as our muscles for energy as we need energy to live. This is why having an effective and safe nutritional plan is vital.


What is Whey Protein? --- What is Creatine? --- What is Casein?
Whey protein, creatine and casein are all known as supplements. Whey Protein is the most common.

Protein helps to recover and repair muscle fibers that are broken down during exercise.

Creatine is an energy source and may even help you bulk up (however it is claimed that creatine works for only a handful of individuals.)

Casein is also a protein. It is slow releasing process, making it a good bedtime snack to keep the body fed during rest. A good example where you can find a good source of casein is from cottage cheese.


When Should I Drink My Protein Shakes To Benefit From Them The Most?
If you are someone who consumes protein shakes then it will benefit you most by consuming one intake first thing in the morning, followed by half a scoop or a full scoop during your workout session and then half a scoop or a full scoop within the first 3 minutes of finishing your workout. Having woken up or working out your body’s muscles have been broken down and require the essential protein intake to start repairing and recovering.

Please do not just use protein shakes as an alternative for protein food sources. They are great additional intakes to your nutritional food plan however if you do not have a healthy food plan than you will lose out on the benefit of using protein shakes. It is essential and most beneficial if we consume all nutrients from natural sources. Your best protein sources can be found in sources such as egg whites, lean meats i.e. turkey or chicken, fish and cottage cheese.


How Much Water Should I Be Consuming A Day?
Water plays a vital role for everyday life and we should consume water everyday. It helps to keep the body functioning even though it has no nutritional value. You could calculate how much water you need by searching for a calculator on Google. However just having a bottle with you throughout the day and sipping it every 15 minutes or so will be beneficial.


How Many Cups Of Coffee A Day Is Healthy?
Anymore than three cups a day would be the maximum intake, but still borderline. Depending on how much sugar you take with coffee, it can lead to unwanted calories and the caffeine causes cravings, affect your blood sugar and anxiety levels.

Try to focus on less caffeinated drinks but still producing benefits such as green tea. It’s high in anti-oxidants preventing you from things such as cancer, tooth decay, infections high cholesterol levels and it has also been tested to show improving fat loss.


Will Consuming Alcohol Affect My Training?
Consuming Alcohol is fine in moderation as some levels of alcohol have been shown to help heart disease. However, consuming alcohol will give you extra, unwanted carbohydrates leading to body fat. Other than leaving you with a hangover drinking too much alcohol can also cause long-term damage to the body's internal organs. Remember It’s your body, treat it well.


How Do I Get Rid Of My "Beer Belly?"
There is no such thing as a beer belly for starters. The consumption of alcohol you intake would have played some part in increasing your level of body fat. Personally we do not recommend you consume any alcohol however but reducing the intake of your alcohol, consuming a healthy nutrition food plan, whilst doing resistance training and interval training will definitely reduce the level of body fat and there for result in loosing that beer belly appearance.



I Have An Injury, Tell Me What Exercises I Can Do?
None of the advisors are qualified to give medical advice. Alternatively we recommend that speaking to your doctor or attending help from a physiotherapist will be the safest approach.


I Have Stretch Marks, How Do I Get Rid Of Them?
Stretch Marks can be removed through laser and chemical treatment. You can research on the internet for basic remedies however please be very careful about following advice from an internet source when not knowing who is giving it. Once again this sort of question is related to a professional topic of its own which none of the advisors are qualified in. For the best advice contact your local doctor for more information.

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