What's the best way to get a 6 pack?

ThatsSOcleve

Personally what do I need to do to get a 6 pack guys, I'm doing insanity workout second week and dieting too. I WANT THIS I WANT IT SOOO BAD

JUST NEED GUIDANCE

6"2 I weigh 189

24.3 bmi

SamanthaD1218

WaKay

run to the grocery store, hit the liquor department. grab a six pack.

tigersword

Calorie deficit.

/thread

laura0770

:drinker: :drinker: :drinker:

CharlzO

No easy answer (and WaKay stole mine anyway..)

Keep up the diet, and keep the activity up. There's no way to only go for the one. Obviously some moves will strengthen it more than others. But until the diet and burn brings down the fat that's covering up your abs, you won't see them. Just keep with it, it'll come along. There's not really anything you can do for a shortcut.

deksgrl

Reduce body fat %.

DannehBoyy

Eat the right foods, right amount for you, drink water instead of fizzy drinks, cardio, lots of strength training and most of all PATIENCE

cwolfman13

For visible 6 pack abs you will need to be around 10-12% BF. Forget BMI, who cares. I would also suggest dropping the Insanity routine and getting into the weight room with a good progressive overload program that focuses on compound lifts. Compound lifts will do more for those abdominal muscles than all of the crunches and sit-ups in the world, so I personally wouldn't bother with those...there are better exercises if you really want to isolate those muscles.

Cutting the fat is obviously necessary to show the muscle...but at the same time, you have to build some muscle to show.

ThatsSOcleve

Okay, lol little bit of trolling in the community I'm okay with that.

I know I have some fat however, to build abs... What's the best exercise for the abs like without equipment.

DamePiglet

Okay, lol little bit of trolling in the community I'm okay with that.

I know I have some fat however, to build abs... What's the best exercise for the abs like without equipment.

I suggest that you check out a book called "You Are Your Own Gym"

cwolfman13

Okay, lol little bit of trolling in the community I'm okay with that.

I know I have some fat however, to build abs... What's the best exercise for the abs like without equipment.

I suggest that you check out a book called "You Are Your Own Gym"

ditto...also "Convict Conditioning" is good.

DannehBoyy

Basically, the more muscle you have on your body, the more fat you will burn. That's why people say to lower you body fat %. Once you have a low enough body fat % you should start to see abs

ThatsSOcleve

Basically, the more muscle you have on your body, the more fat you will burn. That's why people say to lower you body fat %. Once you have a low enough body fat % you should start to see abs

Thanks I liked this and I will be reading that book... I wonder if I can download it.

tigersword

Okay, lol little bit of trolling in the community I'm okay with that.

I know I have some fat however, to build abs... What's the best exercise for the abs like without equipment.

You have abs. They are covered under fat. The only way to make them appear is to lose the fat. Hence, calorie deficit.

ThatsSOcleve

I'm supposed to do calorie deficit? Is that bad or good?

ThatsSOcleve

Because I am staying under my calorie goal a little bit but I focus on getting more than 1200

Love4fitnesslove4food2

For visible 6 pack abs you will need to be around 10-12% BF. Forget BMI, who cares. I would also suggest dropping the Insanity routine and getting into the weight room with a good progressive overload program that focuses on compound lifts. Compound lifts will do more for those abdominal muscles than all of the crunches and sit-ups in the world, so I personally wouldn't bother with those...there are better exercises if you really want to isolate those muscles.

Cutting the fat is obviously necessary to show the muscle...but at the same time, you have to build some muscle to show.

This. Your weight/BMI is irrelevant when it comes to getting a 6 pack. Your body fat % is the bottom line.

ThatsSOcleve

For visible 6 pack abs you will need to be around 10-12% BF. Forget BMI, who cares. I would also suggest dropping the Insanity routine and getting into the weight room with a good progressive overload program that focuses on compound lifts. Compound lifts will do more for those abdominal muscles than all of the crunches and sit-ups in the world, so I personally wouldn't bother with those...there are better exercises if you really want to isolate those muscles.

Cutting the fat is obviously necessary to show the muscle...but at the same time, you have to build some muscle to show.

This. Your weight/BMI is irrelevant when it comes to getting a 6 pack. Your body fat % is the bottom line.

How do I figure my body fat %

Valrotha

Check out this article on livestrong.com. It doesn't deal specifically with 6-pack abs, but it does have a few exercises that may help.

http://www.livestrong.com/slideshow/1006734-crunches-wont-give-flat-abs-12-moves-will/

Love4fitnesslove4food2

For visible 6 pack abs you will need to be around 10-12% BF. Forget BMI, who cares. I would also suggest dropping the Insanity routine and getting into the weight room with a good progressive overload program that focuses on compound lifts. Compound lifts will do more for those abdominal muscles than all of the crunches and sit-ups in the world, so I personally wouldn't bother with those...there are better exercises if you really want to isolate those muscles.

Cutting the fat is obviously necessary to show the muscle...but at the same time, you have to build some muscle to show.

This. Your weight/BMI is irrelevant when it comes to getting a 6 pack. Your body fat % is the bottom line.

How do I figure my body fat %

Hydrostatic weighing is the best way. You can google "hydrostatic weighing" and your city/state and see what pops up. It's a bit pricey but its the most accurate. You can also have a trainer do it at the gym--some are better at it than others but it will give you a ballpark estimate of where you're at. Ultimately, it doesn't REALLY matter whether you know what it is or not--to get a 6 pack you still have to work toward reducing your body fat from where it is now.

doIlhands

Because I am staying under my calorie goal a little bit but I focus on getting more than 1200

MFP has a deficit built in so you are supposed to try and hit that calorie target, not stay under it.

Love4fitnesslove4food2

Because I am staying under my calorie goal a little bit but I focus on getting more than 1200

You need SUBSTANTIALLY more than 1200 calories. Put that number out of your mind--1800 should likely be your minimum.

ThatsSOcleve

Okay I will try to consume ATLEAST 1800.

MelBrooks242

Abs ripper x, it's on YouTube if you don't have p90x. 20% working out and 80% what is eat! is how you get a 6 pack.

Pipsg1rl

Based on your first post, the other thing you need is some time! You mention you have been working out for 2 weeks.

And my smarty pants answer to your question was "Drive through liquor store."

and definately the saying "abs are made in the kitchen..."

smiley245

You remind me of my son, who wants "ripped abs" he would do 100s of sit ups and crunches but then get mad because he saw no progress.
He finally listened to his old mom and set up a complete lifting routine. He has seen more "ab" progress from this that from the countless sit ups he was doing.

Also I agree with eating more than 1200, your a young male who is (I assume) physically active. eat, eat well, lift

Zekela

In to find out how it's done...

xythian

You don't really ever need 'ab' work. Any decent compound lift will work your core plenty. You also use your core all day long just for the purpose of being alive. Pretty much everyone has a 6 pack already, it's just covered by body fat. There's a reason people say: "Abs are made in the kitchen!"

alecno

"Abs are made in the gym, but revealed in the kitchen"

Doesn't matter how strong your abs muscles are. You probably have 20+ lbs of fat to lose before you see them.

Hauntinglyfit

Fake ID?