Got 1 month, how close can I come to a 6-pack?
- Thread starter MBony
- Start date
Hmm, I am not sure about one month, but what you want to do is cut the bodyfat %.
You won't build a whole lot of ab muscle in a month, but doing ab work and CONTROLLING YOUR DIET, as well as throwing in cardio in there should help. You might want to add some ab work to full body freeweight barbell program such as Starting Strength, because heavy lifts such as Squats and Deadlifts produce high hormonal response which would cause you to build muscle faster. You won't get as much hormones by doing just ab work because ab muscles are small compared to legs/back. Don't add too much ab work because basic barbell exercises indirectly hit abs (squat, deadlift, bench press, oh press, rows).
To reduce bodyfat % (so your current abs show) you need to eat very clean, maybe in some deficit (I don't really know about this - read Fat Loss sticky at top of this forum), and throw in some cardio there (bike/run/swim whatever gets your HR up high for about 30-45 min).
Order of importance, IMO, to show your abs:
1. DIET
2. cardio
3. ab weightlifting exercises
Abs aren't made in the gym, they are made in the kitchen.
Good luck!
You won't build a whole lot of ab muscle in a month, but doing ab work and CONTROLLING YOUR DIET, as well as throwing in cardio in there should help. You might want to add some ab work to full body freeweight barbell program such as Starting Strength, because heavy lifts such as Squats and Deadlifts produce high hormonal response which would cause you to build muscle faster. You won't get as much hormones by doing just ab work because ab muscles are small compared to legs/back. Don't add too much ab work because basic barbell exercises indirectly hit abs (squat, deadlift, bench press, oh press, rows).
To reduce bodyfat % (so your current abs show) you need to eat very clean, maybe in some deficit (I don't really know about this - read Fat Loss sticky at top of this forum), and throw in some cardio there (bike/run/swim whatever gets your HR up high for about 30-45 min).
Order of importance, IMO, to show your abs:
1. DIET
2. cardio
3. ab weightlifting exercises
Abs aren't made in the gym, they are made in the kitchen.
Good luck!
You need two things to have a visible six pack. 1) you have to have muscle mass to show and 2) you need a low enough bodyfat percentage to show it. I wouldn't expect to see much definition even if your bodyfat was really low given that you're 6'2" and 166 pounds.
Either way, it mostly comes down to diet. I'll just copy and paste what I just said to somebody else in another topic.
I'd seriously consider just getting into a solid lifting program and worry about gaining some muscle mass first though. You'd look even better at the bodyfat you're at now with more muscle mass.
Either way, it mostly comes down to diet. I'll just copy and paste what I just said to somebody else in another topic.
I'd seriously consider just getting into a solid lifting program and worry about gaining some muscle mass first though. You'd look even better at the bodyfat you're at now with more muscle mass.
It's damn near impossible to have a visible 6-pack while not flexing. I am 5'11", 165lbs, and have a really low body fat percentage (somewhere around 10-12%), and I have a 6-pack, but only when I flex. I'd say there's no way in hell you're gonna do it in a month.
crt1530
Diamond Member
- Apr 15, 2001
- 3,194
- 0
- 0
At 6'2" and 166 with "a little pooch," you have very little muscle mass. Even if you dieted down and lost some bodyfat, you wouldn't have much of anything to show off...you'd just look like an Auschwitz resident.
Here's the deal: people who ARE athletic LOOK athletic. This doesn't happen over 30 days. It takes years. If that's something you desire, then commit yourself to it. The only people who will tell you that you can change your body in 30 days are trying to sell you something.
Here's the deal: people who ARE athletic LOOK athletic. This doesn't happen over 30 days. It takes years. If that's something you desire, then commit yourself to it. The only people who will tell you that you can change your body in 30 days are trying to sell you something.
10-12 is pretty low. Especially depending on your body type. We're not talking about olympians here.
Most people will not have much definition at all when around 10-12% bodyfat. To have visible abs (many consider this being "in shape") a male will usually have to be below 10%.
The 10-12 figure was just referencing bignateyk and the fact that he has visible abs around that percentage. I think it's very fair to say 10-12% is low based on the national average. Like I said, we're talking normal people, not athletes.
Can I get a six pack from just doing situps? How many situps to do each day. I don't have much fat in my stomach and I'll jog/play ball to get rid of it. Thanks for the help :beer: (low-carb :beer: 
)
)Originally posted by: Barack Obama
Can I get a six pack from just doing situps? How many situps to do each day. I don't have much fat in my stomach and I'll jog/play ball to get rid of it. Thanks for the help :beer: (low-carb :beer:
NO! NO! and NO!
Sit ups won't even work your abs. http://worldfitnessnetwork.com....php/sit-ups-suck-abs/
To get your abs, grow some muscle on them (crunches), and lower overall bodyfat % under 10%, until you start seeing them abs. Sit ups won't lower the bodyfat %. You lower bf% through controlled diet and aerobic exercise! (Run/bike/swim)
You cannot spot reduce! :| You can do sit ups and crunches all day long, and will never see 'teh sixt pakc".
Honestly, Obama - do you even read this forum?
Originally posted by: MegaVovaN
Originally posted by: Barack Obama
Can I get a six pack from just doing situps? How many situps to do each day. I don't have much fat in my stomach and I'll jog/play ball to get rid of it. Thanks for the help :beer: (low-carb :beer:
NO! NO! and NO!
Sit ups won't even work your abs. http://worldfitnessnetwork.com....php/sit-ups-suck-abs/
To get your abs, grow some muscle on them (crunches), and lower overall bodyfat % under 10%, until you start seeing them abs. Sit ups won't lower the bodyfat %. You lower bf% through controlled diet and aerobic exercise! (Run/bike/swim)
You cannot spot reduce! :| You can do sit ups and crunches all day long, and will never see 'teh sixt pakc".
Honestly, Obama - do you even read this forum?
Hi thanks for the reply. I'll start doing crunches now. Sorry I didn't read the other threads so I probably asked questions that were asked before.
6'2" 166 lbs?
Holy twig.
I am 6'2" and currently 210 - down from 228.5 two months ago and even then I would consider myself in significantly better than average shape.
If you're that thin, chances are you don't need to lower your body fat but instead just build muscle.
Continue to eat right and do some ab circuits.
Holy twig.
I am 6'2" and currently 210 - down from 228.5 two months ago and even then I would consider myself in significantly better than average shape.
If you're that thin, chances are you don't need to lower your body fat but instead just build muscle.
Continue to eat right and do some ab circuits.
wheresmybacon
Diamond Member
- Sep 10, 2004
- 3,899
- 1
- 76
In a month's time you're not going to be able to do a whole helluva lot.
Train abs, eat clean, and be really mindful of your sodium intake.
Train abs, eat clean, and be really mindful of your sodium intake.
TRENDING THREADS
-
Discussion Zen 5 Speculation (EPYC Turin and Strix Point/Granite Ridge - Ryzen 9000)- Started by DisEnchantment
- Replies: 24K
-
Discussion Intel Meteor, Arrow, Lunar & Panther Lakes Discussion Threads
- Started by Tigerick
- Replies: 20K
-
-
-
Facebook
Twitter