Abs and Vertical Leap!

[Keaton21]

Just to clarify, I did see the link to the abs sight, but I think those look gross, and I don't want to look like that.

For one, I'd like to increase my vertical leap. Sometime soon I will do the old tape-on-the-wall deal to measure what I got now. I'm tall but it's no good if I can't jump, you know? What are some techniques to improve my vertical leap that I can do in my dorm room (every day) or at a basketball court (not as often)? I've heard "plyometrics" but I'm not very familiar with the word, and I don't know which ones to do.

Also, I need some advice on an ab workout. I've been lazy and stopped exercising, but I'm starting again starting today! I do 20 regular crunches, 20 with right arm to left knee, 20 left to right, 20 reverse crunches (lay on back with feet extended, bring them to chest, extend, repeat), and 20 bicycles. I plan to add 1 to each station a day, so I'll increase in 5 a day until it gets too tough and I"ll back off a little bit. I have a six-pack (not bragging) but it's showing it's wear and tear, I just started college and they say freshmen gain 30 pounds and I have gained 15! I would like to know how to get rid of my "love handles." Is there an exercise that focuses on it? Or should I stick with my routine and change my diet? They say abs are made in the kitchen, not the gym

This is what I typically eat each day:

Breakfast: blueberry morning or total cereal with some orange juice/soy milk

lunch: usually a cheeseburger with bacon (that's a big check-minus), grapes, strawberries if they're in the cafeteria, blueberry/strawberry yogurt

dinner:sometimes about the same as lunch, if not spaghetti with marinara and orange juice, or lentil soup

Throughout the day I will have soy milk or orange juice, yogurt, and occasionally candy (which I shouldn't)

Thanks for your patience and help

[orion82698]

Get rid of the Cheeseburger. Eat healty meats (Steak, chicken, salmon). Stick to Whole wheat bread, but try to eat no more than 2 slices a day. You need to get yourself on a 40/40/20 diet. This means

40% protein

40% carbs

20% fat

Checkout

https://www.fitday.com

https://www.nutritiondata.com

Both are excellent! It has helped me greatly with my diet!

Try to work your abs every other day, not every day. Your abs are like every other muscle group, they need rest.

Try to start taking a multi-vitamin and some Omega 3-6-9 supplements.

Clean carbs are: oatmeal (not the instant stuff), brown rice, whole wheat bread

Protein: Meats, fish, poultry, cottage cheese, whey protein shakes

Stay consistant with cardio, and your workouts and they'll start to make their way out more. Trust me! I have gone from 255lbs to 189lbs, from a size 42 to a size 36, 37% Bodyfat to 16.8% and it's all from a good diet and workout!

Good luck!

[Ryokeen]

The whole "I'm so tough I can work my muscles daily" thing is a fraud. Anyone can do it; however, as mentioned it's horrible on the muscles. I use to think I was so tough doing those 1 handed pushups 'till I fell. Oh yeah big mistake. Now I'm back on track.

A 40/40/20 diet sounds great for you. It's not to heavy on the carbs and fats and it's got just enough protien for you. I'd go with that idea. I'm still reading my nutrition books (2 college books, about 1300 pages total... keep in mind I'm 15 and there's a lot of information I have to further research.) However, this sounds like a great plan. Adding to the routine once a week 2-5 would be a good idea, until you reach a stopping point.. Then ofcourse stop, your body is your best guide in any workout, it knows when it can't take anymore. So don't make it.

Best of luck my friend and keep us up to date,

A. Grosch

[Aodhan]

Plyometrics is a term for a type of exercise that I can never define well, but can explain. Heres an example exercise-

1- stand on a box, log, anything that will support your weight, and is about a foot off the ground. Get another obstacle that is higher, like 18 inches or 2 feet, and place it just ahead of you. Jump off your box, and then as soon as you land, jump over the second box.

Google search for plyometrics, you'll find some great exercises and explanations.

As far as your vertical, most of your vertical leaping power is going to come from your calf muscles. Extension of the foot (Pointing the toes) is the prime mover in a jump, and the musles responsible for that are the calf muscles. You get some benefit from quads/hamstrings depending on what type of jump, but the calf is still the basic muscle.

Aodhan

[MizuRyu]

I would like to know how to get rid of my "love handles." Is there an exercise that focuses on it?

there is no such thing as specific fat burning, your body likes to burn fat as a whole. If you wanna trim down, run/bike/swim like a madman!!!

[Thruhiker]

Plyo moves:

Jump Squats: with feet parrall to each other, squat down ( as low as possible) and spring into the air as high as you can go. Do this for abut 30 sec You may also add the arms by stretching to the sky. (really reaching)

Jump knee tucks: hold your arms infront of you and jump into the air raising your knees so they touch the palms of your hands. 30 secs

repeat twice

[Aodhan]

I would like to know how to get rid of my "love handles." Is there an exercise that focuses on it?

there is no such thing as specific fat burning, your body likes to burn fat as a whole. If you wanna trim down, run/bike/swim like a madman!!!

Additionally, fat comes off in the reverse order it went on. So if your waist was the first to plump up, it will be the last one to go back down.

Aodhan