What is the quickest, gung ho way of doing it, what routine should i follow?
i made the decision that i want a 6 pack, or attempt at one.
i made the decision that i want a 6 pack, or attempt at one.
Hard Abs, lower abdominal fat
- Thread starter phatcow
- Start date
Only way to do it is:
1. Weight loss (eating and excercise)
2. Muscle definition in the specific area you want.
Losing weight isn't too difficult, so run 20-30 mins to burn lots of fat. Eating well (not too fatty now, not too many carbs) is very important.
The six pack portion of it tend to be the most difficult. In order to really get the six pack definition, you need to spend lots of time working on your abs. We're talking working upper, lower and side parts of your abs. If you can stomach that, then you can have your six pack in a few months (depending on how much weight you need to lose). When you see someone with six pack abs, they are near the 9-12% body fat range.
vash
1. Weight loss (eating and excercise)
2. Muscle definition in the specific area you want.
Losing weight isn't too difficult, so run 20-30 mins to burn lots of fat. Eating well (not too fatty now, not too many carbs) is very important.
The six pack portion of it tend to be the most difficult. In order to really get the six pack definition, you need to spend lots of time working on your abs. We're talking working upper, lower and side parts of your abs. If you can stomach that, then you can have your six pack in a few months (depending on how much weight you need to lose). When you see someone with six pack abs, they are near the 9-12% body fat range.
vash
Quickest way? Liposuction.
I've heard several people say that basically if you aren't born skinny and have a 6 pack when you're young without trying to get one then getting one once you're older is a helluva lot of work and not worth it for most people unless you have nothing better to spend hours a day on
Basically everybody has a six pack... you just have to get rid of all that fat that's in the way and that's hard to do.
I've heard several people say that basically if you aren't born skinny and have a 6 pack when you're young without trying to get one then getting one once you're older is a helluva lot of work and not worth it for most people unless you have nothing better to spend hours a day on
Basically everybody has a six pack... you just have to get rid of all that fat that's in the way and that's hard to do.
Try the Ab Boot Camp.
I'm serious as hell, this will own you for a good 4 weeks and take the flab off. Also helps to eat right.
I'm serious as hell, this will own you for a good 4 weeks and take the flab off. Also helps to eat right.
Eat sensibly, (or use the whacko diet i always recomment for speedy fat reduction)...
Train with weights, you will not regret it, a defined mid section isn't all there is to it, and muscle mass burns fat... Oh, and cardio should be done after your weight training session, before you eat anything if you are trying to loose fat...
Train your abs three times a week, use weights to train your abs for even faster progress, like using a weight plate behind your neck during crunches and chain+ weight during reverse crunches, sit ups have gotten a bad rap, but just because it does not isolate your abdominals, it deoesn't mean it is not a good ab builder...
If you think about it, most isolation excersises are poor mass builders, so sit-ups (using weights) make more sense when you are trying to add mass than crunches...
Patrick
Train with weights, you will not regret it, a defined mid section isn't all there is to it, and muscle mass burns fat... Oh, and cardio should be done after your weight training session, before you eat anything if you are trying to loose fat...
Train your abs three times a week, use weights to train your abs for even faster progress, like using a weight plate behind your neck during crunches and chain+ weight during reverse crunches, sit ups have gotten a bad rap, but just because it does not isolate your abdominals, it deoesn't mean it is not a good ab builder...
If you think about it, most isolation excersises are poor mass builders, so sit-ups (using weights) make more sense when you are trying to add mass than crunches...
Patrick
This is what I do everyday..atleast have started to do..
I lie down on a bench that inclines up, my feet being towards the upper part. Then I have someone throw me this big heavy ball as I do ab crunchs. I catch the ball as I go downwards, extend the arms back holding the ball and then come upwards.
I lie down on a bench that inclines up, my feet being towards the upper part. Then I have someone throw me this big heavy ball as I do ab crunchs. I catch the ball as I go downwards, extend the arms back holding the ball and then come upwards.
Yawp, all the situps in the world won't get rid of your gut...Okay, it will but not in a reasonable amount of time. You gotta combine running or jogging or DDRing with situps to get the definition you want.
bomberman is right, doing tons of ab excercises will only make your current layer of fat seem bigger. I believe it's around 6-7% body fat the abs start to show themselves (depending on the person) and really until then you don't want to start working them. Situps are fine when you work out, but don't overdo it. Really the only thing that's gunna get you there is a good diet and lots of CARDIO, of course lift so you raise your metabolism and burn fat quicker.
Yup!
Fat burns off in sheets... you can't localize the loss and expect abs to just pop out. Shoot for about 8% bodyfat all over and you shouldn't have too much problem showing that 6-pack off.
Me, well, I have about 8% to go to get there, but that's no big deal.
Fat burns off in sheets... you can't localize the loss and expect abs to just pop out. Shoot for about 8% bodyfat all over and you shouldn't have too much problem showing that 6-pack off.
Me, well, I have about 8% to go to get there, but that's no big deal.
Seriously, I did that Ab Boot Camp workout for a couple of weeks and I thought I as going to die, but I could tell an almost immediate difference in the way my stomach looked. It helped my midsection get a little more ripped, but until I lose a little more bodyfat I'm still just going to have that flat stomach look. The chicks know the abs are under there, though
You can also train those abs directly, without even having to change position. I often train muscles, including the abs, by just flexing them. I never use weights.
But indeed, it's important to eat healthy.
But indeed, it's important to eat healthy.
Alot of you say cardio. What kind of cardio is good to do such as, theres running, and theres the stair climber machines, and the leg movement machines. what burns the most in the least amount of time.
They're all good, and you should alternate through them. Search for "HIIT" in the advanced forum search and you'll find a quick and easy workout that will wear your ass out and help you start dropping pounds.
is the HIIT method better than my current training now?
run for ~2 -3 miles, then do the stair climber thing for another half an hour.
run for ~2 -3 miles, then do the stair climber thing for another half an hour.
dcdomain
Diamond Member
- Jan 30, 2000
- 5,158
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From my personal experience, running long distances might not help much at all. Now if you were to sprint those 2-3 miles, it'll help. But jogging doesn't cut it I'm afraid. Best thing in terms of cardio to do is do loads of sprints.
In terms of sit ups, don't cheat with the weights. I see plenty of guys in the gym grabbing a plate and holding it across their chest. Doesn't do crap, anyone can go up and down with two 45's across their chest. It's too close to the center of rotation to offer anything. If you want to really make them work, hold the plates over your head.
And on the medicine ball sit ups, have the guy throw the ball to you right when you are about to come up again. In addition have them throw the ball right over the top of your head.
Lastly, just change your diet a bit, less carbs and eat throughout the day so your metabolism upped, allowing your body to burn calo's all through the day.
Now personally, I hate running, I'd rather do anything but running. So in order to get my cardio in, I usually play basketball or some other cardio intensive sport. Hard to get any wrestling in since you can't just go to a local park and hop on a mat. I suck in basketball, but when I'm on the court, I concentrate on just sprinting back and forth on the court, go after every loose ball go nuts on defense and all the other stuff those glory seekers/cherry pickers hate to do.
So the best way for you to stick with the program is do something... FUN.
edited for spelling.. big to bit...
In terms of sit ups, don't cheat with the weights. I see plenty of guys in the gym grabbing a plate and holding it across their chest. Doesn't do crap, anyone can go up and down with two 45's across their chest. It's too close to the center of rotation to offer anything. If you want to really make them work, hold the plates over your head.
And on the medicine ball sit ups, have the guy throw the ball to you right when you are about to come up again. In addition have them throw the ball right over the top of your head.
Lastly, just change your diet a bit, less carbs and eat throughout the day so your metabolism upped, allowing your body to burn calo's all through the day.
Now personally, I hate running, I'd rather do anything but running. So in order to get my cardio in, I usually play basketball or some other cardio intensive sport. Hard to get any wrestling in since you can't just go to a local park and hop on a mat. I suck in basketball, but when I'm on the court, I concentrate on just sprinting back and forth on the court, go after every loose ball go nuts on defense and all the other stuff those glory seekers/cherry pickers hate to do.
So the best way for you to stick with the program is do something... FUN.
edited for spelling.. big to bit...
I have found two sit-ups that have helped a lot....
1) find a swiss ball and follow instuctions (like at Big-5 or a sporting good store $15-$20)
Lower abs
2) Lay on your back have someone stand over your head, you hang on to their ankles, swing your feet up to their chest and they try and push them down, you keep bringing them up, never let your feet get closer than 45 degrees to the ground (keep them up). Do 20 and it'll hurt for 2 days
1) find a swiss ball and follow instuctions (like at Big-5 or a sporting good store $15-$20)
Lower abs
2) Lay on your back have someone stand over your head, you hang on to their ankles, swing your feet up to their chest and they try and push them down, you keep bringing them up, never let your feet get closer than 45 degrees to the ground (keep them up). Do 20 and it'll hurt for 2 days
Men's Fitness workout
This is a pretty good ab workout that I do regularly in conjunction with all my other stuff.
This is a pretty good ab workout that I do regularly in conjunction with all my other stuff.
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