Getting a SIX Pack! HELP/Advice

[Claymorez]

Well I would like some advice on how to get a six pack if your willing to offer it! Please read below for details.


Well I feel quite silly as about 6 months ago I gave up rowing and swapped it for running and light gym work about once or twice a week.

When I rowed I did it for about 4 years and 16-18 hours a week and my fitness was tip top and I never got a six pack because I was unwilling to give up 'bad' foods and so my weight stayed the same - I was by no means pudgy but I was not super thin either.

Anyway when I gave up rowing I also gave up 'bad' foods and drinks - living off grapes, fruits and what many would consider 'healthy' food. As a result - despite my fitness decreasing somewhat my killer combination of 'good' diet and weekly exercise of about 1 hour each session (some weeks I would do 1 or 2 sessions) lost my about 10kg in weight over the last 6 months.

So I am now what you might consider thin - by no means 'too' thin, but when I squeeze the tummy fat, I can just about get a pointer finger's width of fat between the fingers without tensing my muscles and so when I stand up I can if I breathe in very easily see my ribs skeletal form plus I have a friend who is about 2 inches taller and is 1kg heavier than me who has a six pack so I recon my % body fat is low. My stomachs shape is concave somewhat also and my BMI suggests I am 20.21 roughly which suggests I am on the lower end of healthy weight for my height and age. My height is just under 6ft and I weigh in at 64kg.

Anyway - I decided I want a six pack! and that this whole 1 - 2 gym session a week is not enough.

My current plan is:
5-6 days a week in the gym for 1 hour - 1 hour 15 mins (as I have to do revision for exams)
In these sessions I would do a 5km-6km run, 100-200 crunches, 20 reps of foot toe crunches.
Also as I have researched apparently tensing ur abs during exercise increases cardio burn and helps tone ur abs slightly so I am pretty much 24/7 tensing my abs slightly (more core is excellent as a result of rowing).

Then in the evenings I would do some crunches also - steadily increasing the number over the next few weeks. I would also give up white bread with cream cheese (the only bad thing I eat) and I estimate return my diet to a deficit of energy input vs output.

My question is what else do you think needs to be done and if I were to stick to this current plan how long it would take me to get a 6 pack


EDIT: The main reason I am doing it is because I think I can do it - I want to at least try it/have one once in my life and exercise is always good for you

 

[BonsaiK]

Why do you want a six-pack so badly? What's the end goal?

 

[Doitpow]

here you go

<img width=300>http://timesonline.typepad.com/photos/uncategorized/2008/10/16/six_pack.jpg

 

[Tartarga]

Why don't you get some sort of surgery like most of the people out there who have six packs.

 

[Claymorez]

Thanks for the link and the answer is because from my point of view getting one isn't unachievable from my current position - I have never had one and I would like to try it out - and finally, like it or not having a six pack is usually good with the ladies

 

[C_sector]

I hear that 300 sit-ups a day, every day will get u a six pack. Though i never tried it o_0

 

[BonsaiK]

having a six pack is always good with the ladies

Incorrect. Many women I know find them:

a. gross
b. an indication of extreme vanity in men, and therefore a warning sign

There are also women who like that look, but it is very wrong to assume all women (or even most) are going to like this.

 

[Claymorez]

I hear that 300 sit-ups a day, every day will get u a six pack. Though i never tried it o_0

Sit ups have shown to damage the back if not done properly every time over long periods of time or can hurt your neck. Crunches are apparently better at toning the abs specifically - from my understanding everyone has a six pack but tummy fat is what prevents you seeing it, you only do ab exercises to reinforce the definition so that you don't have to lose as much fat around the belly area. Hence why burning fast (so you have less than 10% body fat) and ab exercises are recommended for getting a six pack.

 

[Claymorez]

having a six pack is always good with the ladies

Incorrect. Many women I know find them:

a. gross
b. an indication of extreme vanity in men, and therefore a warning sign

There are also women who like that look, but it is very wrong to assume all women (or even most) are going to like this.

I accept your argument fully - The same is true for me I know some girls who hate them or are completely indifferent - I think I worded my earlier response poorly. The main reason I am doing it is because I think I can do it - I want to at least try it/have one once in my life and exercise is always good for you

 

[Soxafloppin]

Okay, im a fittness instructor in training, so this should help.

Muscle lies under fat.

Lots of cardio + Light wieghts should get rid of any flab.

To build muscle, you dont want to do 9000 sit ups.

Do sets of 8, making the movements slow and controlled, make every rep count.

You also want to do allot of different movements, the abs are a deverse muscle group, they need to be worked in all sorts of directions.

Im not going to sit and describe ab work outs, Google them!

To help you get lean your going to want to cut out fat, and controll your carbs. Protien is your friend.

I'd recomend www.myprotein.co.uk they have some pretty good, pretty cheap stuff.

Allso, if you want to build a sixpack, its worth working out the rest of your body.

Train three times a week.

Day 1 : Chest, Triceps and Abbs with some form of Cardio

Rest day

Day 2: Back, Biceps and Fore arms, again with some Cardio.

Rest day

Day 3: Shoulders and Legs ( YOU MUST WORK OUT YOUR LEGS) and abbs, with cardio.

Take the weekend off,

By this time your back to day 1 and your nicely recovered!

Time is your friend too! You wont get instant results.

A training partner is good, great for motivation.

Hope i could be of help!

 

[Acaroid]

Well I would like some advice on how to get a six pack if your willing to offer it! Please read below for details.


Well I feel quite silly as about 6 months ago I gave up rowing and swapped it for running and light gym work about once or twice a week.

When I rowed I did it for about 4 years and 16-18 hours a week and my fitness was tip top and I never got a six pack because I was unwilling to give up 'bad' foods and so my weight stayed the same - I was by no means pudgy but I was not super thin either.

Anyway when I gave up rowing I also gave up 'bad' foods and drinks - living off grapes, fruits and what many would consider 'healthy' food. As a result - despite my fitness decreasing somewhat my killer combination of 'good' diet and weekly exercise of about 1 hour each session (some weeks I would do 1 or 2 sessions) lost my about 10kg in weight over the last 6 months.

So I am now what you might consider thin - by no means 'too' thin, but when I squeeze the tummy fat, I can just about get a pointer finger's width of fat between the fingers without tensing my muscles and so when I stand up I can if I breathe in very easily see my ribs skeletal form plus I have a friend who is about 2 inches taller and is 1kg heavier than me who has a six pack so I recon my % body fat is low. My stomachs shape is concave somewhat also and my BMI suggests I am 20.21 roughly which suggests I am on the lower end of healthy weight for my height and age. My height is just under 6ft and I weigh in at 64kg.

Anyway - I decided I want a six pack! and that this whole 1 - 2 gym session a week is not enough.

My current plan is:
5-6 days a week in the gym for 1 hour - 1 hour 15 mins (as I have to do revision for exams)
In these sessions I would do a 5km-6km run, 100-200 crunches, 20 reps of foot toe crunches.
Also as I have researched apparently tensing ur abs during exercise increases cardio burn and helps tone ur abs slightly so I am pretty much 24/7 tensing my abs slightly (more core is excellent as a result of rowing).

Then in the evenings I would do some crunches also - steadily increasing the number over the next few weeks. I would also give up white bread with cream cheese (the only bad thing I eat) and I estimate return my diet to a deficit of energy input vs output.

My question is what else do you think needs to be done and if I were to stick to this current plan how long it would take me to get a 6 pack


EDIT: The main reason I am doing it is because I think I can do it - I want to at least try it/have one once in my life and exercise is always good for you

Ok sit ups wont give you abs, having less than 10% body fat is what you have to aim for to looked ripped. Really it isn't worth it...

 

[Duck Sandwich]

The best way to burn fat when running is to do relatively short duration, but fast runs, as opposed to jogging for an hour. High intensity interval training is ideal for burning fat, as it increases your metabolism even after your run.

For those who are unfamiliar with it, HIIT (often refers to running, but can be applied to any form of cardio) is a workout where you alternate between periods of low-intensity with periods of high-intensity. In the case of running, it means alternating between jogging, and balls-out sprinting.


If you're just starting out, a 5 minute jog to warm up, followed by 4 minutes of alternating between jogging and sprinting every 30 seconds, followed by about 5 minutes of jogging to cool down. Every few sessions, you should increase the amount of time you jog/sprint by about a minute.

Also, if you can, run outside instead of on a treadmill. Treadmills tend to overestimate your speed, calories burned, etc. Outside is also better because you have fresh air and in most cases, trees pumping you full of oxygen.

As far as eating goes, you should eat about every 3 hours to keep your metabolism going. Drinking plenty of water is a good idea as well. Lean meat, whole wheat bread, and vegetables should be the backbone of your diet.

 

[Loves2spooge]

Or, (now bear with me here) don't bother. Eat healthy, stay fit die anyway. You won't feel any better with a six-pack, and you won't get any more pussy, and chances are (and I don't mean to bracket people here) the girls who are so into looks and physique are honestly not worth it anyway.

Worst of all, even when you've sculpted yourself to this horrific ideal of human appearance, upkeep is time-consuming, and honestly not worth it.

It's better to be fat and happy than worrying how you look all the time. Besides, fitness freaks are some of the biggest dullards I've ever met in my life, because they talk about NOTHING ELSE other than their regime.

 

[metalmmaniac]

I was gonna say, 'BUY YUENGLING!', then i saw what you meant. sorry i can't help, i'm in the 'losing excess weight stage' now

 

[Lord Mountbatten Reborn]

-snip-

I'm not sure how many people you have just ninja'd with that sir, but I was one of them.

OT: Anyways, with nothing better to do, it is time for me to attempt, as an avid gamer who's even failed to succeed at the stereotypes of a gamer (but don't worry, I am single, so I'm not a total failure at stereotypes), some pretty shocking advice that no one in their right mind would listen to, or even for that matter anyone in their wrong mind.

Now, especially since you are doing exams, I'd focus more on that rather than looking like one of those scary "perfect" men I see on TV.

Once you succeed at what matters most (getting a good job and living happily with the knowledge you have a prestigious bit of paper with letters on), then you should focus on what can be achieved later (you fail your exams now, you won't get many chances).

 

[BlackWaltz3]

Well I would like some advice on how to get a six pack if your willing to offer it! Please read below for details.


Well I feel quite silly as about 6 months ago I gave up rowing and swapped it for running and light gym work about once or twice a week.

When I rowed I did it for about 4 years and 16-18 hours a week and my fitness was tip top and I never got a six pack because I was unwilling to give up 'bad' foods and so my weight stayed the same - I was by no means pudgy but I was not super thin either.

Anyway when I gave up rowing I also gave up 'bad' foods and drinks - living off grapes, fruits and what many would consider 'healthy' food. As a result - despite my fitness decreasing somewhat my killer combination of 'good' diet and weekly exercise of about 1 hour each session (some weeks I would do 1 or 2 sessions) lost my about 10kg in weight over the last 6 months.

So I am now what you might consider thin - by no means 'too' thin, but when I squeeze the tummy fat, I can just about get a pointer finger's width of fat between the fingers without tensing my muscles and so when I stand up I can if I breathe in very easily see my ribs skeletal form plus I have a friend who is about 2 inches taller and is 1kg heavier than me who has a six pack so I recon my % body fat is low. My stomachs shape is concave somewhat also and my BMI suggests I am 20.21 roughly which suggests I am on the lower end of healthy weight for my height and age. My height is just under 6ft and I weigh in at 64kg.

Anyway - I decided I want a six pack! and that this whole 1 - 2 gym session a week is not enough.

My current plan is:
5-6 days a week in the gym for 1 hour - 1 hour 15 mins (as I have to do revision for exams)
In these sessions I would do a 5km-6km run, 100-200 crunches, 20 reps of foot toe crunches.
Also as I have researched apparently tensing ur abs during exercise increases cardio burn and helps tone ur abs slightly so I am pretty much 24/7 tensing my abs slightly (more core is excellent as a result of rowing).

Then in the evenings I would do some crunches also - steadily increasing the number over the next few weeks. I would also give up white bread with cream cheese (the only bad thing I eat) and I estimate return my diet to a deficit of energy input vs output.

My question is what else do you think needs to be done and if I were to stick to this current plan how long it would take me to get a 6 pack


EDIT: The main reason I am doing it is because I think I can do it - I want to at least try it/have one once in my life and exercise is always good for you

This guy has the solution.

http://www.youtube.com/watch?v=Tmb9i_shrV4