How to get a Six-Pack

[Studmuffin]

nevermind....

[Dr X]

To many people waste their time trying to obtaining a six pack when they should be eating and growing. That’s why they will always be skinny.

[Scheizekopf]

Originally Posted by Dr X

To many people waste their time trying to obtaining a six pack when they should be eating and growing. That’s why they will always be skinny.

Very true X.

[short1]

Originally Posted by Studmuffin

How To Get The Six-pack


There are few things in the weight loss industry that are more annoying than the infomercials selling machines to give you a flat stomach or six-pack.

To look like those infomercial models takes a lot more than using the latest ab machine. But a long-term commitment to careful diet and nutrition, resistance/strength training, and other forms of fat-loss exercise - in other words it's hard work.

This article may be very disappointing to some. It is the truth. If you want nice abs you are aiming for an entire body transformation. Period.

How do I get my abs of steel?
Have you ever seen anyone with well-defined abs who also had fat thighs, "man boobs" or flabby hips? The chances are you haven't. That's because it's near impossible to achieve localized fat loss. The body tends to burn fat from all over the place, and generally you have no control over which body part will slim down first.

Lower Overall Body Fat
To see the abs you've got to burn the fat first. Generally you have to get your whole body to <= 10% body fat (men) or <=14% body fat (women) before you start seeing any definition. Coupled with the regular resistance training to build and define the abdominal muscles.

Train the Abdominals
To burn more fat you need to increase cardiovascular exercise. Abs can be trained like every other muscle (e.g. twice a week). Also note that our muscular structure is individual - that is why some can only get a '4-pack', while others show off an '8-pack'.

Should I do hundreds of crunches?
Any muscle definition in the body comes from the right nutrition, and the right mix of cardio and weight training. Repetive abdominal exercise will give you great endurance, but probably won't give you that washboard you're wanting.

Eat about 15-20% below your calorie maintenance level

-Spread your calories into 5-6 small meals instead of 2-3 big ones.
-Eat a source of complete, high quality protein with each meal.
-Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, brown rice and whole grains. -Start with at least 50% of your calories from complex carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.
-Avoid refined, simple carbs that contain white flour or white sugar.
-Keep total fats low and saturated fats low. Aim for only 15-20% of your total calories from fat. A little bit of "good fat" like flax oil is better than a no fat diet.
-Drink plenty of water – a gallon is a good goal to shoot for if you are physically active.

Ab ExercisesThere are 3 main abdominal regions that should be worked:

-Upper Abs
Basic crunch, Swiss ball crunch, Decline crunch, Bench crunch, Cable crunch

-Lower Abs
Reverse crunch, Hip up, Reverse Decline crunch, Hanging Leg Raises, Swiss ball leg lift

-ObliquesSide crunch, Cross crunch, Swiss ball side crunch, Decline twist, Twisting Cable crunch.

The last requierement is, of course, DEDICATION

Tip: When working the abs, suck your stomach in (imagine pulling your navel towards your back) and concentrate on feeling your stomach muscles being worked. It is very easy to use bad form and end up working the hip flexors.

when you post something that someone else has written - you need to provide a link to original page, or give credit to author. Just FYI.

[Studmuffin]

lmao
I did, where i first posted this, different board. looks like i forgot here.
It's from a site.

[short1]

Originally Posted by Studmuffin

lmao
I did, where i first posted this, different board. looks like i forgot here.
It's from a site.

right - and you need to give credit where credit is due. always.

[biggamer]

Getting a six-pack aint hard. I just go to my local liquor store.

[ThunderasCherub]

Awesome 2 year bump with such insight also!

[123rep]

Originally Posted by Dr X

To many people waste their time trying to obtaining a six pack when they should be eating and growing. That’s why they will always be skinny.

That's right! Just get in the gym and eat food!

[Sly_s13]

Go to Bodybuilding.com for info on how to get a six pack- j/k... diet and cardio and genetics are key here