Best ways to get ripped abs

andresconejo

Hi! Some of the parts that i am most interested in to develop its my abdominal area, so i would like to know if everybody could give me some advices to get show up more defined, i can see mine (im 4.6%) but i would like more tips on how to maintain them and make them pop out more...

Thanks!

whierd

4.6% bodyfat and not having ripped abs?

You are doomed.

skullshank

4.6% bodyfat and not having ripped abs?

You are doomed.

lol

4.6%, guy?

you forget a 1 in there?

andresconejo

Haha yeah i am 4% and off course i can already see them but i would likw them to pop out, maybe by doing more abdominal-focused exercises?

whierd

How do you figure 4.6%? Guessing?
If you are at 4.6%, you would be ripped beyond belief and your abs would be "popping" like crazy.

How old are you?

skullshank

as someone who is ~20%, i still have one ab lol.

do you have an ab routine now thats not working orrrrrr.....?

cmcollins001

I would say eat a lot, then lift some heavy things, sleep, repeat.

jwdieter

How do you figure 4.6%? Guessing?
If you are at 4.6%, you would be ripped beyond belief and your abs would be "popping" like crazy.

How old are you?

He's said in the past he's 6'1, 130. Eats ridiculously little. I think he melted all his muscles away.

Need to eat more, lift, grow muscles.

auddii

Start eating more than 1000 calories a day? You might just not have much muscle mass (if you're actually as lean as you think you are). At 18 and active you should probably be eating 2000-2500 calories a day (to lose weight). If you're that lean though, you don't need to lose weight. Try looking into doing a bulk and building muscle.

SirBonerFart

4% body fat? Is your goal 0%?

In before you die

Factory_Reset

Eat, throw a barbell on your back, bang your shins up deadlifting, and rest.

And protein.

BSdevon

4.6 is Low Body fat.. Whats your current ab workout.. Training core with heavy weight/Low rep will make Abs grow.

cmcollins001

OH...and food...lots and lots of protein rich food...cuz...dude, you ain't eating enough for a 6 yr old girl.

brillmer

Eat. Build muscle.

getting_fit86

4.6% is extremely low, even for a male. You need to eat more... you barely break 1000 calories a day which is barely enough to feed a toddler. Up your calories, eat lots of protein and lift heavy.

Fozzi43

Dude..I checked your diary...my 10 year old eats more than you.

Eat before you starve yourself to death.

whierd

How do you figure 4.6%? Guessing?
If you are at 4.6%, you would be ripped beyond belief and your abs would be "popping" like crazy.

How old are you?

He's said in the past he's 6'1, 130. Eats ridiculously little. I think he melted all his muscles away.

Need to eat more, lift, grow muscles.

So he is anorexic?

Well that is too bad.

funforsports

If you want abs, you need to start lifting weights (compound lifts), eat in a surplus until you are about at 180 lbs at 6'1. Then you can think about cutting some of the fat but right now, you need to grow.

jquijas

Eat, throw a barbell on your back, bang your shins up deadlifting, and rest.

And protein.

Favorite Line EVER! Stealing it!

Alex_is_Hawks

4.6% and you don't have killer abs?

it's not because you need them to pop. it's because your body is eating them to survive...dude you are cannibalising all the muscle you want to 'pop'

start treating your body better...

stat

trogalicious

Most people that ask this question get the opposite of what I'm about to give as an answer.

Most folks, I tell them to do table pushaways and exist at a caloric deficit.

You, my friend, you need to eat.

LoraF83

Most people that ask this question get the opposite of what I'm about to give as an answer.

Most folks, I tell them to do table pushaways and exist at a caloric deficit.

You, my friend, you need to eat.

This. Lots of food, lots of protein, lots of time to build back those muscles.

andresconejo

Yes, i acrually think my problem is food, my story is long, i did very extreme diet months ago and i didnt knew how little i was eating until i joined MFP, right now i am increasing my calorie intakea by 100 calories per week, right now im reaching 1000 calories and weighing 130lbs.
But im worried that if i start eating too much i will increase my body fat and lose ALL the hard work..

auddii

Good timing for this article (although feel free to ignore the paleo talk):

http://www.nerdfitness.com/blog/2013/07/17/a-skinny-guys-guide-to-building-muscle-and-bulking-up/

grantdumas7

Yes, i acrually think my problem is food, my story is long, i did very extreme diet months ago and i didnt knew how little i was eating until i joined MFP, right now i am increasing my calorie intakea by 100 calories per week, right now im reaching 1000 calories and weighing 130lbs.
But im worried that if i start eating too much i will increase my body fat and lose ALL the hard work..

What hard earned work? Everyone is correct, eat more and get on a good lifting program. Who cares if you add more b/f, you could use it. What do you think is more impressive, 6'1" 130lbs with 4.6% or 6.1 180 with 8%? Most people would pick the later.

IpuffyheartHeelsinthegym

Eat. Eat. And then, eat some more. Protein is your friend.

PlanetVelma

Yes, i acrually think my problem is food, my story is long, i did very extreme diet months ago and i didnt knew how little i was eating until i joined MFP, right now i am increasing my calorie intakea by 100 calories per week, right now im reaching 1000 calories and weighing 130lbs.
But im worried that if i start eating too much i will increase my body fat and lose ALL the hard work..

I would consider ditching the "increase by 100 cals per week" and increase immediately. It will probably take several months, if not a year or two for your metabolism to correct itself. If you're excercising in addition to such a HUGE deficit, you are definitely not fueling yourself appropriately.

Btw, I speak from experience, as someone who used to consume a minimal amount of cals and exercise like a madwoman. And then wonder why I wasn't losing or seeing any progress.

laurawvwilson

You should really go see a therapist for anorexia. I'm a mental health professional and I can attest to the fact that it is one of the most difficult disorders to treat. Many people die from it. This is nothing to mess around with. You will start to experience signficant medical conditions that will eventually lead to your death. I looked at your diary and if you were my client, I'd be encouraging you to voluntarily commit yourself to an inpatient eating disorders clinic. Seriously.

Just my two cents.

grantdumas7

Eat. Eat. And then, eat some more. Protein is your friend.

Hell, protein, carbs and fats would be his friend.

bretironfitlife

Abs are made in the kitchen, NOT the gym.

Abs are defined in the gym, NOT the kitchen.

Truth = Resolve

andresconejo

Thanks everybody for the advice... EAT
I understand but dont kick my a $$ guys...!!
So is it possible that i melt my muscles because of undereating?