How do you get a six pack ?

[mathed]

everyone who said situps is completely wrong.

MGKIRK is correct.... everyone has abdomin muscles... the reason you dont see them is because there is fat covering them.. and no amount of situps will make them break through fat... you could do 3000 a day, and you wont see your 6 pack if you have fat covering them...

DIET and CARDIO....

This is exactly right. Even though exercising routinely elevates the heart rate and metabolism just by the act itself, without a cardio aspect to your training you won't ever see those abs. Incorporate running 20 minutes (1-2 miles) before and after your workouts as warm ups and cool downs on top of having a "cardio" day where you go in and run for like 45 minutes to an hr (3-5 miles).

Do whatever you want, but make sure that your heart rate is at your target heart rate for your age and weight (look it up on Google to determine your target heart rate)- this will optimize the loss of fat by keeping your heart at a rate that burns fat (anaerobic activity) versus a higher heart rate that is meant more for cardiovascular development (lungs, heart-aerobic activity)
Keep your heart rate elevated for at least 20 minutes (preferably longer, like an hr) for 3 times per week at least.

Working out at a lower heart rate burns more calories from fat, but of course the overall rate of total calorie loss will be slower than if your heart rate was higher. At a higher heart rate more calories are lost from carbohydrates instead of fat, but the overall rate of total calorie loss is higher.

There is a trade off here, just add cardio in to your workout regime (if you already do, then do more-twice as much) and cut out fatty foods with processed carbs (chips, sodas, white breads) eat more fruits and vegetables.
The easiest way to lose weight is to have a good, lean diet- lots of salads and chicken and fish; yummy!!!

[The RealDeal]

Theres alot of talk here about cardio and loosing weight but surely you can have Six pack that shows at a big weight, you see some cruiserweights and heavyweights with Six packs.

[Landon S]

3 pages already? He got all the info he needed, why does it keep going! Usually people need 15% bf or lower to start seeing the 6 pack. Its possible to see it at 15% or a little more but it depends on the individual. If your abs are huge then theres a better chance at a higher bf% but abs dont have a great ability for hypertrophy like other muscles do. They're kind of like the calves (for most people) and lower back in that regard.

You want abs, build them up, theres tonnes of exercises. Lose the fat by exercise and diet. Done.

this thread

[KILLA RIGHT]

you get your 6 pack in the kitchen not the gym. eat lots of small meals. protein protein protein. carbs in the morning.. no bad fats and no sugar. make sure you're in a calorie defecit and working out. you'll get your pack.

no no no..Why does everyone think protein is important with abs? It's not. Everytime i read a professional site talking about abs they say that's the first mistake people make is thinking it has to do with protein

[BOLLOCKS]

This is exactly right. Even though exercising routinely elevates the heart rate and metabolism just by the act itself, without a cardio aspect to your training you won't ever see those abs. Incorporate running 20 minutes (1-2 miles) before and after your workouts as warm ups and cool downs on top of having a "cardio" day where you go in and run for like 45 minutes to an hr (3-5 miles).

Do whatever you want, but make sure that your heart rate is at your target heart rate for your age and weight (look it up on Google to determine your target heart rate)- this will optimize the loss of fat by keeping your heart at a rate that burns fat (anaerobic activity) versus a higher heart rate that is meant more for cardiovascular development (lungs, heart-aerobic activity)
Keep your heart rate elevated for at least 20 minutes (preferably longer, like an hr) for 3 times per week at least.

Working out at a lower heart rate burns more calories from fat, but of course the overall rate of total calorie loss will be slower than if your heart rate was higher. At a higher heart rate more calories are lost from carbohydrates instead of fat, but the overall rate of total calorie loss is higher.

There is a trade off here, just add cardio in to your workout regime (if you already do, then do more-twice as much) and cut out fatty foods with processed carbs (chips, sodas, white breads) eat more fruits and vegetables.
The easiest way to lose weight is to have a good, lean diet- lots of salads and chicken and fish; yummy!!!

What ? But I don't drink anything other than soda and coffee, and I almost never eat vegetables. There has to be another way to get a six pack!

[elfag]

I dont have visible abs, actually never had them. My current fitness goal is to loose some more weight, it would be nice if I can get visible abs but I am looking for atleast a flat stomach, Ive never been obese or anything like that but Ive always had a slight gut.

Anyways, core strength is very good to have for your posture or for just about any sport. So while it takes a low amount of body fat obtained through diet and cardo to see abs, core work is still very beneficial.

Plain situps never seemed to do much for me and I was always straining my neck. I recommend decline situps in the gym, and it also gives you the option of holding a weight plate. Also hanging leg raises, those are awesome and always kick my ass. You dont have to do hundereds of them, I do reps of 15. I cant see my abs but I know my core has gotten much stronger from these exercises cause I can do so much more than when I started. Hopefully if I do loose enough weight then they will be ready lol, if not well atleast I will have better posture and core strength.

[Viktor777]

Weighted sit ups untl you gain enough strength in you'r abdomens. Then do cardio and diet so the fat will burn off.

If you dont do any weighted sit ups or other excersizes and just skip through that and diet/cardio you will have a weak core and will be sad.

[punchDrUnK MONK]

greatttttttttt thread

gunan help a brother out. thanks

[daniels_co]

the six pack u get also in the gym and the kitchen, u got to work a lot an eat low fat ****s... but most is work. In the kitchen...... u can eat what u want, u can not eat but u never have a 6 pack without work.... u know what i mean by work...










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[trigger happpy]

try this stuff at gnc called cla