Abs Fitness Workout how to get six pack abs
I recently received a call from a client in Dallas who noticed that one of the local stores is installing the Retul 3D Motion Capture System and wondered if it was better than the fitting she received from KGS Bikes. The explanation is a little more involved than a Q&A question so I decided to bump my scheduled ezine article for this one.
The KGS Fitting System, those by Serotta, WobbleNaught, Carmichael, Specialized, Cyfac, Body Scan, Fit Kit and others, use a procedural system that gets a specific outcome and these may or may not even use the data generated by a motion capture system.
Retul has become the gold standard in fitting tools in the past 18 months. The reason I say it is a fitting tool is that Retul can be used with any fitting system. It is 3D Motion Capture System that can accurately measure sensor points which are attached to rider or are indexed to a bicycle.
Retul has a competitor in Dartfish, which is a 2D motion capture system that I own. I am planning on purchasing Retul to augment my fitting services so here is an explanation of how I deal with fitting systems and motion capture systems. The crosshair laser that I use to measure bicycles is another reference tool that is independent of the fitting system. It helps to separate the two as there is overlap and thus room for confusion.
Fitting Systems – KGS vs others. Many of the fitting systems on the market today feature equations or benchmarks that a rider should use to calculate the best way to fit a bicycle. Fit Kit is one of the earlier systems that use a plumb line to determine Knee Over Pedal Spindle, WobbleNaught uses 33 different measurement points of the rider and the bike to get a computer generated setup for that individual rider and that individual bike. Carmichael uses angles and geometry to assure that an individual is set up within an acceptable range of angles on the bike. Serotta and others use a combination of measurements and riding on either the owner’s bike or a setup bike.
What separates the KGS Fitting System from the others are two specific processes:
1) I have developed a system of finding the best, most efficient and balanced position for an individual using my custom setup bike, through scientific analysis using a step by step approach to find that perfect setup whether the rider is young or old, fit or unfit.
2) The use of a setup bike with a power meter, that is 100% infinitely adjustable and capable of producing the workload that you as the rider really produce on the road, is critical. My system determines a proper bike setup, rather than a setup based on the limitations of a specific bike.
Fitting Tools – Setup bike. The setup bike was just described and is the core of my fitting system. It has road, mountain and time trial handlebars, different saddles, adjustable cranks from 150-230 mm and almost all modern pedal systems. Since the bottom bracket is the datum point, every other conceivable position is determined by the location of the saddle and handlebars. Since all riders interface with the bike in exactly the same place, (pedals, handlebars and saddle), if the setup bike is able to be positioned to find the rider’s best position it can be found, documented and repeated.
The setup bike is not the system any more than one’s bike on a trainer would be. In fact, my system is good enough to find the perfect setup even if it would be difficult to build a real bicycle with those specifications. This is because I don’t assume that the bicycle industry has created a stock frame for you, I assume nothing. When we get through the fitting process we know exactly how to build a frame that is perfect for you, or to specify a stock frame that works with your body.
Cross hair laser – This fitting tool is what I use to accurately measure the handlebars and saddle relative to the bottom bracket. These lasers do nothing but project two lines into space, but the accuracy attainable from this device is fantastic.
Dartfish Advanced Video Analysis – I bought the Dartfish software and used it with my fittings for a few years but found that the only thing that really worked well was the ability to show ankle placement and the time it took to show the client problems was better spent in showing a solution rather than highlighting the problem. Dartfish is a great tool and some clients can benefit from it but most are better off letting me show them how to get better form rather than see how bad their form is in the first place.
Retul – The Retul system is a 3D motion capture system. The reason I am getting one is the ability to capture the fitting session and not only save that data but analyze it with other setup data. I have the ability now to get people setup properly on the bike. That is not the point. Having a system that gives me better resolution of all the aspects of a rider’s position and being able to save it is important. Another part of the Retul system is a sensor that can be triggered when it touches parts of the bike so the critical dimensions of the setup bike can be captured more quickly and with the same accuracy that I use now. I can save a few minutes doing documentation which usually means I get more time to spend helping the client with specific problems.
In summary, a bad fitter will not do a significantly better job with Retul. All the fitting procedures and knowledge that the fitter used prior to the acquisition of Retul are used after the device is purchased so many bike shops are still stuck with the age old discovery: Bike fitting is not easy.
It has taken me years of study to get really good at bike fitting and I still learn things every day. I feel lucky to have a studio that I can use to really do a client some good. I can’t speak for other shops and studios, but I work not only hard but as smartly as I can to put the client first and get an awesome outcome. I can’t wait to get my own Retul system but the fact that I just have my knowledge, skills and setup bike means that current fit clients will get what they want and need, which is a custom setup that works for them.
At the end of the day, I still find a lot of stock bikes don’t fit grownups well. It is irritating as I have a lot of educating to do when people find out that it is not they that are abnormal, but the bike they want to buy that may not be the one for them.
Well, first things first. There is no way to get fat off of any specific part of the body. When it comes off it comes off. Your plan seems great to me, I think that maybe every other week you should just take another rest day just to make sure your not over pushing yourself. I've had a major knee injury last year and I know that knee injuries are the worst. So take it easy with the running. And you may not have to run the excat amount every week. The best thing that I've found is to throw your metabolism off and change up the miles. Try monday run 4 miles then wed 2 then fri 6, keep changeing it up like that I think you should be fine. As far as the ab workout 3 times a day, that works but also try like push ups. Try different core exercises cause those help a lot too. If your intrested I have a yahoo group that has mulitiple workout programs and you can come check it out if you'd like. just email me or message me magicblue22444@yahoo.com I can help you with anything else you'd like. I'm military so fitness is my #1. Let me know if this helps. Take care and be safe.
cardio every day… then you're good
Im hotter
Want to hear the worst song ever Recorded come to my page
Hi there!
Get a scale that calibrates body fat in addition to just weight. If you get down to between 9-13% body fat and hit abs correctly about 3X per week, adding resistance, you should get sick abs!
I believe this answers your question, but if not you may email me at gregg@leandownsite.com
Have a great day!
Trainer Gregg
to correct the dumb ass pilates was created to rehabilitate the vets of ww1. and to point out it is a great form of excersising…so everyone can do it…nothing says that excersises are ment souly for one type of person. jack ass
A six pack of defined abdominals simply comes down to decreasing your body fat levels to the point where the top layer of fat over your stomach is decreased and your ab muscles show. Everyone has abs, its just that layer of fat covering it that causes all the issues.
Your diet is critical for really losing extra body fat around the abs. Focus on getting enough protein throughout the day by choosing lean items like chicken breast, egg whites, turkey breast and fish. Also, make sure to eliminate all empty calories like soda, high sugar fruit juices, candy and fast food. Try and eat several small and nutritious meals throughout the day. By cleaning up your diet, you should see a vast improvement in your physique.
Father? I bet you do.
Paint what? Can you paint?
Now that’s a bad attitude. Humans should All get and be fit. UGH. give up.
for you to get a six pack it will probably around two and a half weeks to get a two pack and anther two weeks to get a four pack but that only if you keep going your exercises and it will take you anther tree week to get a six pack.
This is quite annoying. Are the women taking over everything that are for males? Pilates started this fitness regime for him and his fellow male prisoners. It was primarily to keep men fit while they were in captivity. Now even top models and celebrities are doing it. Yuk!
fácil de entender, voy a practicar los ejercicios.
Que hermoso cuerpo tienes!!!!!!!!!!!!!!!!!
Sounds like you could benefit from a faster metabolism.
While many people have many different solutions, I've found maintaining a cardio schedule works best for getting rid of fat just in general.
I'm not saying this will work for everyone, because you really have to be willing to work hard – I don't believe in "quick fixes" – but I regularly run between 3 and 4 miles – not on any specific schedule, but when I feel I need it (keeps you from burning out).
If you're able to develop an endurance to running, which I used to HATE, it really is the best cardio you can come by. Plus, the endorphins you'll build will be its own natural antidepressant.
If you're worried about damage to your joints, I'd suggest JointMD – that stuff is bomb.
aprilknights. This is not about getting fit for all humans. If it was, then the whole industry would not be centred around 30-35 year old women. Pliates was designed for men who were prisoners, not trendy fashion models.
im not 12, unlike you (im guessing by the level of maturity), i dont live with my father. ^.^ You need to stay in school and stop writing rude comments as a hobby. Why dont you try painting, or talking to your parents about you issues?