Looking to get a "six pack"

[Sand_Hill]

come home from school at 3:00pm, and do homework until 9:00pm or so.

 

So, any suggestions?

 

6 hours of homewrek is your first lie. play sport

 

 

 

:roll: Why would I lie? I am in all advanced courses a year ahead of schedule (although I am getting the same credits as my peers!!! :wall: )

 

And I do play sports. I ski every weekend, run when I can, many miles of bike riding (during the summer)....et cetera. It's just that since it's winter, I don't have as much time to get outside.

 

 

 

@ everyone else:

 

Thank you all very much for your support. :)

[Drazhor]

Well, myself, I have a 4 pack, but gettin lower 2 from doing leg raises, and its working fine, dunno how though :lol:

 

 

 

Just do a few stomach exercises in the morn and night, just eat well and shuld be sweet unless your trying to get like a mental 6 pack haha

[dragoonson]

Actually,forget getting a 6 pack.Get a 2l bottle.

[OldJoe]

I have a 6-pack... At the store.

 

 

 

It's very good, lots of carbohydrates and it's a good exercise for the stomach, if you want to get more into you, you must get your belly bigger.

 

So you see, you get carbohydrates into you and at the same time you'll exercise for you belly.

 

 

 

Couldn't easier!!

 

:mrgreen: :mrgreen:

 

 

 

[good luck tho]

[dragoonson]

Actually I hear 6packs are more due to absence of fat at the stomach than presence of muscle.Both must occur,but absence of fat is more important.I think it was fight science or something on Nat Geo.

[deloriagod]

Actually I hear 6packs are more due to absence of fat at the stomach than presence of muscle.Both must occur,but absence of fat is more important.I think it was fight science or something on Nat Geo.

 

 

 

That is correct.

[flying_death_bombs55]

I have a toned stomach, but you can't really see the muscle. (I'm not fat I'm actually pretty fit (also I only weigh 137 pounds :D )

[BLaSpHeMy]

I like core moves like squats and deadlifts

 

They work my abs naturally

 

So i have a natural 6pac without doing many crunches

 

Another good exercise is the plank (google it :thumbsup: )

[Erk02]

Run. \

[RSBDavid]

This is what I did to lose weight / train for army.

 

 

 

 

 

I stopped drinking soda. I switched to tea, then sugarless tea, then water/flavored water. Took a couple of months and several bottles of asprin (to cover withdrawls of caffeine/sugar).

 

 

 

After I got over that, I started to get up an hour earlier then i used to for getting up for school. In this time, i would eat breakfast, I would stretch for 10 minutes, do pushups for 15, run for 15, and do sit-ups for 15 minutes, and then take a 10 minute breather and go to school afterwards.

 

 

 

I managed to lose 25 pounds in 1 month then 18 the next. I have 3 months left before I go to basic, so I will continue my routine.

 

 

 

If you need more advice, you can add me on msn: [email protected]

[GrandHustleMovement]

Cut junk foods from your diet, and do crunches for 15 minutes everyday, twice daily.

[Sand_Hill]

This is what I did to lose weight / train for army.

 

 

 

 

 

I stopped drinking soda. I switched to tea, then sugarless tea, then water/flavored water. Took a couple of months and several bottles of asprin (to cover withdrawls of caffeine/sugar).

 

 

 

After I got over that, I started to get up an hour earlier then i used to for getting up for school. In this time, i would eat breakfast, I would stretch for 10 minutes, do pushups for 15, run for 15, and do sit-ups for 15 minutes, and then take a 10 minute breather and go to school afterwards.

 

 

 

I managed to lose 25 pounds in 1 month then 18 the next. I have 3 months left before I go to basic, so I will continue my routine.

 

 

 

If you need more advice, you can add me on msn: [email protected]

 

 

 

 

 

Thanks! I think I will! And congratz on your weight loss :)

[pureprayer]

I have a 6-pack... At the store.

 

 

 

It's very good, lots of carbohydrates and it's a good exercise for the stomach, if you want to get more into you, you must get your belly bigger.

 

So you see, you get carbohydrates into you and at the same time you'll exercise for you belly.

 

 

 

Couldn't easier!!

 

:mrgreen: :mrgreen:

 

 

 

[good luck tho]

 

 

 

How about low carbs so you can burn the fat around the stomach?

[BlueLancer]

Actually I hear 6packs are more due to absence of fat at the stomach than presence of muscle.Both must occur,but absence of fat is more important.I think it was fight science or something on Nat Geo.

 

 

 

You can't just have a flat stomach and an otherwise fat body. The only way to 'keep' a sixpack is by constantly keeping a healthy, low overall body fat %. Just like you can't have one fat leg and one trained like that of Achilles himself. Your muscle level between different body parts can differ, but their visibility is entirely dependent on total body fat.

 

 

 

(Liposuction is the only exception)

[Cup Lion]

Hoping for the same thing. Just doing crunches for the Rectus Abdominus, and side crunches and Oblique leans for around 20 minutes twice or thrice a day. And of course, eating healthy.

 

Good luck. :thumbup:

[Maulmachine]

A six pack doesn't get a party started, a keg does.

 

 

 

Seriously, unless you have time to work out then don't bother to try and get toned, just do some simple work-outs on your entire body. It isn't best to have strong abs then weak arms, etc.

[-Sardonic-]

The blatant lack of knowledge in this thread has forced me to actually make a post.

 

 

 

Do you want a six-pack? Well tough, because its going to be a long ride. Just reading the first page of replies on this thread made me stupider. Someone mentioned you have to be below 2% bodyfat to see a six-pack? [cabbage]. Someone mentioned you only have to do crunches, dragonwhatevers to get six-pack? [cabbage]. Who said diet doesn't matter as long as you get enough protein? [cabbage].

 

 

 

First of all, you should embrace the fact that it might not be in your genetic buildup to even get a six-pack. It just doesn't happen for some people. For those who do have the correct genetics, its still not easy.

 

 

 

You need A) proper diet, B) a thought-out, practiced workout schedule, and C) supplements.

 

 

 

A. Diet

 

 

 

You're a teenager I presume, and supposing you are in school it will be difficult to stick to a real diet. Don't confuse the word "diet" with fat people, Atkins, and other terms like that. "Diet" simply refers to the foods you eat on a regular basis.

 

 

 

A good step towards lowering bodyfat and getting closer to your six-pack is to increase your metabolism. You can do this by eating 5-6 smaller meals throughout the day. I don't have time or patience to lay out a diet for you, but I will tell you some foods you should try to eat daily.

 

 

 

Oatmeal, green vegetables, yogurt, milk, chicken, tuna, salmon, lean red meat, grains, whole wheat breads and cereals, etc.

 

 

 

A proper diet alone can help you lower your bodyfat percentage.

 

 

 

B. Workout schedule

 

 

 

Doing isolation exercises will NOT get you a six-pack. You cannot spot-reduce fat. In other words, you can do all the sit-ups you want, but you will never get that six-pack.

 

 

 

There are several factors that cause abs to appear without flexing. You need low bodyfat percentage (usually anywhere below 10-11%), strong core muscles, and enough muscle elsewhere on your body to stretch the skin tight over your abdomen.

 

 

 

You are a beginner, and again, I do not have enough time to write out a split for you. I can tell you, though, that isolation exercises will get you nowhere. You need to start off with compound lifts. I would suggest researching Ripptoes or Bill Star's 5x5 program.

 

 

 

C. Supplements

 

 

 

This is optional, but it can greatly help you. Don't go out buying NO-Xplode or any kind of energy booster to get you pumped. You don't need it.

 

 

 

The best thing you can take is 100% Whey protein powder. Take it whenever you want, pre-workout, post-workout, you can even have it for breakfast.

 

 

 

You want more help? Go to bodybuilding.com and register on the forums.

 

 

 

edit: Forgot to add this. Don't start eating less now to get a six pack. The only way to get that six-pack is to bulk and cut. Put on 15-20 lbs, then think about your six-pack. And don't dirty bulk either.

[Rebdragon]

The blatant lack of knowledge in this thread has forced me to actually make a post.

 

Great, one of these guys :| .

 

 

 

Do you want a six-pack? Well tough, because its going to be a long ride. Just reading the first page of replies on this thread made me stupider. Someone mentioned you have to be below 2% bodyfat to see a six-pack? [cabbage].

 

And I quote,

 

 

 

Do you even know what a six pack is? MUSCLE. If you have a good six pack you have a good amount of muscle. Unless you're below two percent body fat, you aren't going to see someone's pack unless they've been workin' on it. (read: it takes near anorexia to make someone who's never been to the gym in their life have visible muscle ridges on their stomach)

 

 

 

Someone mentioned you only have to do crunches, dragonwhatevers to get six-pack? [cabbage].

 

Ya, it just takes longer if you don't diversify. Doing them and nothing else isn't necessarily a good idea

 

 

 

Who said diet doesn't matter as long as you get enough protein? [cabbage].

 

And I quote,

 

 

 

You're 5'11, weigh 145, and you're a teenager (I presume). For the love of God, technically speaking you're a twig (who, as the name suggests, should focus much more on the workout then the diet). Don't worry about all this diet BS, eat. Just make sure to eat enough and you'll be good.

 

Response is specific to the OP who, by his height to weight ratio, should be under 10% body fat. Ambiguity may be at fault here, but don't jump all over something rudely unnecessarily.

 

 

 

A. Diet

 

 

 

You're a teenager I presume, and supposing you are in school it will be difficult to stick to a real diet. Don't confuse the word "diet" with fat people, Atkins, and other terms like that. "Diet" simply refers to the foods you eat on a regular basis.

 

 

 

A good step towards lowering bodyfat and getting closer to your six-pack is to increase your metabolism. You can do this by eating 5-6 smaller meals throughout the day. I don't have time or patience to lay out a diet for you, but I will tell you some foods you should try to eat daily.

 

 

 

Oatmeal, green vegetables, yogurt, milk, chicken, tuna, salmon, lean red meat, grains, whole wheat breads and cereals, etc.

 

 

 

A proper diet alone can help you lower your bodyfat percentage.

 

Again, he is a teenage male, his metabolism is already high, and he weighs 145 at near 6'. Good general advice but the basic idea is that the way he currently is he could have a six pack if he worked out more.

 

 

 

B. Workout schedule

 

 

 

Doing isolation exercises will NOT get you a six-pack. You cannot spot-reduce fat. In other words, you can do all the sit-ups you want, but you will never get that six-pack.

 

 

 

There are several factors that cause abs to appear without flexing. You need low bodyfat percentage (usually anywhere below 10-11%), strong core muscles, and enough muscle elsewhere on your body to stretch the skin tight over your abdomen.

 

 

 

You are a beginner, and again, I do not have enough time to write out a split for you. I can tell you, though, that isolation exercises will get you nowhere. You need to start off with compound lifts. I would suggest researching Ripptoes or Bill Star's 5x5 program.

 

I've never heard that before (bold), and based on my body design I don't think I can agree with it. I can barely bench 135-140, but have a pack (not one for the magazines but a pack regardless). As for the body fat thing, again, 145, 6'. Which is straight back to the core muscles, which is just a reiteration of what's already been said.

 

 

 

As for your isolation exercise nay-saying, I did hanging leg lifts+weighted sit ups+obliques for a year and, simply isolating my core, I made my central core muscles clearly visible without making other muscles all that big. Do you have a medical source for the statements to say that what happened to my body is a physiological anomaly?

 

 

 

Although, as much as I disagree with you, again, working out everything is better than just focusing on one place, especially in the long run.

 

 

 

edit: Forgot to add this. Don't start eating less now to get a six pack. The only way to get that six-pack is to bulk and cut. Put on 15-20 lbs, then think about your six-pack. And don't dirty bulk either.

 

Phelps eats like a pig, and so do I. As long as your metabolism is high (at young age), getting gung-[garden tool] about this isn't as much of a necessity as for adults. I mean, you're right obviously, but for a teenage male cutting carbs really shouldn't be something they should have to have on their mind, considering it's probably the only time in their entire life when they won't have to be thinking about 'em.

 

 

 

Right now, focus on the workout, and stick to it. And ya, supplements don't hurt (don't use 'em meeself but am considering 'em).

[gman019]

Ok, cardio to rid your midriff of excess fat. (Running, swimming, etc.)

 

 

 

Then once you have, (but not gone anorexic) ab-work like a [bleep]. You can go to your local gym, or do your own workouts at home. Don't know any? Google it.

[Omar]

Try making a workout blog here. That way, you can't back down. :thumbup:

[Rahila]

I dont know if anyone's said this, but one of the reasons i have a 6-pack is probably because i swim laps alot.

 

 

 

Heres what i do:

 

do a quick 5-10 minute ab workout at my house, go to my local pool and swim for about 20-30 minutes, come home and do another quick ab workout.

 

 

 

I have a very good swim workout that i do everytime so if your interested i can explain what i do.

 

 

 

I don't diet at all and all the beer doesnt help either, but I still manage to keep a pretty steady 6 pack due to all the excersise i do.

 

 

 

And p.s.

 

getting a 6 pack is 100% worth it. Just wait till the time comes when you end up at a party with your shirt off 8-)

[Hiierarch]

Eating less and more at the same time. Getting the most out of your meals, that's the best diet. As for exercising, running is the best mix. It works every muscle, including the heart, and it burns fat at the same time. So, once you've got some running going, throw in some resistance workouts. Using your own body weight, a few pushups, pullups, situps, etc. Getting a defined sixpack takes a bit of work. What I do is sit on the edge of my couch and do some bicycle peddling for around six minutes, maybe a bit less and then get some torso movement going in the sixth-seventh minute of doing it. Touch your right elbow to your left knew and keep bicycling and alternating, all on the edge of your couch. Then I put my legs out, lean back, then bring my body into a ball then back again. Also leg raises help ALOT. It won't hurt going into an MMA stance and throw a few punches and or kicks while jogging.

[Rebdragon]

And p.s.

 

getting a 6 pack is 100% worth it. Just wait till the time comes when you end up at a party with your shirt off 8-)

 

Any person with any semblance of a trait known as modesty will agree with me here in saying that the moment that possibility should arise will be rare. Taking your shirt off without a pretty good reason (humorous or otherwise) at a party, especially when you have a pack, well, it's kind of like being a douche. And a jerk. Wrapped in one. It's like saying... "I didn't workout to get this great body for my own personal health, but rather to shove it in all your faces and laugh while I do it".

 

 

 

And again, I can't stress this enough. If you think like the boy above you will never get a six pack. Evar.

[Poopingman]

You have two paths to take here, and the difficulty of getting abs is heavily dependent on your genetics. Some people can work out for years and never get it, while some have visible ab muscles naturally without ever running a mile.

 

 

 

Its incredibly frustrating, but if all you want is attention, they first and foremost understand that girls don't comprehend the specifics of bodybuilding, if you are a skinny dude with incredibly low body fat and your abs are visible through those means then the girls will flock. Its not like you can throw this line: "Wait, I have strong abs but my genetics make them hard to see, you don't mind, right?" For example, my abs are pretty damn strong, but I am currently more interested in getting big, which throws cardio out the window, at least for now. Thus, they are not visible. Back last year when I ran nonstop my bodyfat hit its lowest percentage ever, but I still didn't have abs because I never worked them enough (genetics hindered me as well). Personally I wouldn't worry about abs alone, and would try to implement a complete workout routine, everything will come in time.

[Omar]

You have two paths to take here, and the difficulty of getting abs is heavily dependent on your genetics. Some people can work out for years and never get it, while some have visible ab muscles naturally without ever running a mile.

 

 

 

Its incredibly frustrating, but if all you want is attention, they first and foremost understand that girls don't comprehend the specifics of bodybuilding, if you are a skinny dude with incredibly low body fat and your abs are visible through those means then the girls will flock.

I have a friend that's ridiculously skinny, and he has a six-pack. The girls DO NOT flock.

 

 

Personally I wouldn't worry about abs alone, and would try to implement a complete workout routine, everything will come in time.

 

That, however, I agree with. Another friend of mine decided to work out his abs, and only his abs, and he looks silly because he has strong abs but no chest :P