Help!! I need a 6 pack in 3 weeks

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  • MomTo3Lovez
    MomTo3Lovez Posts: 800 Member
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    You aren't going to get a 6 pack in 3 weeks. If you wanted abs, you should've started 6 months+ ago. It takes a while to build muscle.

    You can start by focusing on abdominal exercises though:

    Flat bench lying leg raises
    Decline reverse crunch
    Hanging leg raises
    Swiss ball crunch (weighted)
    Weighted cable crunch
    Russian twists (weighted)
    Weighted cable crossovers
    Decline oblique crunch
    Lateral flexion with medicine ball (over head)
    Lateral flexion with medicine ball (twist)

    Ah the old spot reduction myth. Love when that shows up.


    Maybe I misread it but I didn't take the poster as saying it was for spot reduction but to help build muscle...or am I wrong for thinking that doing exercises that focus on the abs help build the ab muscle...not lose the weight but tone up the ab muscles...am i right or am I wrong? I'm still learning the ins and outs of what is fact and what is myth with some stuff.
  • chubby_checkers
    chubby_checkers Posts: 2,353 Member
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    Also:

    SixPack.jpg

    Came here to post this. I'll throw in this one instead:
    muddf.jpg
  • jonnythan
    jonnythan Posts: 10,161 Member
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    You aren't going to get a 6 pack in 3 weeks. If you wanted abs, you should've started 6 months+ ago. It takes a while to build muscle.

    You can start by focusing on abdominal exercises though:

    Flat bench lying leg raises
    Decline reverse crunch
    Hanging leg raises
    Swiss ball crunch (weighted)
    Weighted cable crunch
    Russian twists (weighted)
    Weighted cable crossovers
    Decline oblique crunch
    Lateral flexion with medicine ball (over head)
    Lateral flexion with medicine ball (twist)

    Ah the old spot reduction myth. Love when that shows up.


    Maybe I misread it but I didn't take the poster as saying it was for spot reduction but to help build muscle...or am I wrong for thinking that doing exercises that focus on the abs help build the ab muscle...not lose the weight but tone up the ab muscles...am i right or am I wrong? I'm still learning the ins and outs of what is fact and what is myth with some stuff.

    Specifically targeting the ab muscles, especially with such a long list of exercises, is generally pointless. A decent routine with compound lifts gives the core plenty of work. But irrespective of that, the advice is just... not appropriate to the OP's goals.

    OP needs to lose fat in order to get visible abs. 10 different ab exercises aren't going to accomplish that. Calorie deficit will accomplish that. And she needs a whole-body lifting routine to preserve the muscle she has, including core muscle. She won't be building any muscle while in a calorie deficit.
  • auddii
    auddii Posts: 15,357 Member
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    Also:

    SixPack.jpg

    Came here to post this. I'll throw in this one instead:
    muddf.jpg
    Dude, it's like a portable fence!!!
  • IPAkiller
    IPAkiller Posts: 711 Member
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    Enjoy your vacation!
    joe_six_pack.jpg
  • ChristineMiller2
    ChristineMiller2 Posts: 116
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    I'm going on vacation and need a 6pk. Need good suggestions

    Its not going to happen in 3 weeks. Planks are a great way to strengthen core muscles but those muscles are there maybe you have to shed the layer of fat thats between the outside and the inside to show them off :) There is an old saying "Abs are made in the kitchen" and I believe that, you can do all the crunches you want but if that layer of fat is still there they aren't going to show.

    Have a great vacation and do your best :)
  • eaglefish
    eaglefish Posts: 130 Member
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    Shock top... Ice it down well first.

    You're welcome
  • Josalinn
    Josalinn Posts: 1,066 Member
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    muddf.jpg

    https://www.youtube.com/watch?v=FPyzdw2LhsM

    Scooby from http://scoobysworkshop.com/ did fake infomercial based off this product.

    Sorry but 6 pack is a long term investment. If it were possible to (legally) get a 6 pack in 3 weeks everyone would have one.

    Watch the infomercial for some lols.
  • FatFreeFrolicking
    FatFreeFrolicking Posts: 4,252 Member
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    You aren't going to get a 6 pack in 3 weeks. If you wanted abs, you should've started 6 months+ ago. It takes a while to build muscle.

    You can start by focusing on abdominal exercises though:

    Flat bench lying leg raises
    Decline reverse crunch
    Hanging leg raises
    Swiss ball crunch (weighted)
    Weighted cable crunch
    Russian twists (weighted)
    Weighted cable crossovers
    Decline oblique crunch
    Lateral flexion with medicine ball (over head)
    Lateral flexion with medicine ball (twist)

    Ah the old spot reduction myth. Love when that shows up.


    Maybe I misread it but I didn't take the poster as saying it was for spot reduction but to help build muscle...or am I wrong for thinking that doing exercises that focus on the abs help build the ab muscle...not lose the weight but tone up the ab muscles...am i right or am I wrong? I'm still learning the ins and outs of what is fact and what is myth with some stuff.

    You're right. It's certainly not spot reduction. It's simply exercises that target the core to get it as engaged as possible.
  • sartu
    sartu Posts: 15
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    PLANK... PLANK...PLANK... some can do it (and I am not talking fitness models) for up to 5 minutes at a time.. Shape Magazine has some good how to videos.
  • _HeartsOnFire_
    _HeartsOnFire_ Posts: 5,304 Member
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    images?q=tbn:ANd9GcR-kf6WtbrP82Y-xuqfdrsfuvACI9Yo4l9uPacz-NtYcH3M8tJD7A
  • BlueBombers
    BlueBombers Posts: 4,065 Member
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    You're welcome

    abdominaux-sans-effort-ab-hancer.jpg

    Edit: darn it, someone beat me to it!
  • richardheath
    richardheath Posts: 1,276 Member
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    Shock top... Ice it down well first.

    You're welcome

    Ugh - enough with that faux craft swill already. If you are going to get a six pack, at least make it a decent one!
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    You aren't going to get a 6 pack in 3 weeks. If you wanted abs, you should've started 6 months+ ago. It takes a while to build muscle.

    You can start by focusing on abdominal exercises though:

    Flat bench lying leg raises
    Decline reverse crunch
    Hanging leg raises
    Swiss ball crunch (weighted)
    Weighted cable crunch
    Russian twists (weighted)
    Weighted cable crossovers
    Decline oblique crunch
    Lateral flexion with medicine ball (over head)
    Lateral flexion with medicine ball (twist)
    Unfortunately this only strengthens the muscle underneath the fat. To see a six pack, OP needs to be under 20% body fat or less. Not gonna happen in 3 weeks unless she's already at 20%.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Get a spray tan with six pack sprayed in.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • Danette73
    Danette73 Posts: 76
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    Also:

    SixPack.jpg

    BAWWHAHAHAHAHAHA!!!!!!
  • FatFreeFrolicking
    FatFreeFrolicking Posts: 4,252 Member
    Options
    You aren't going to get a 6 pack in 3 weeks. If you wanted abs, you should've started 6 months+ ago. It takes a while to build muscle.

    You can start by focusing on abdominal exercises though:

    Flat bench lying leg raises
    Decline reverse crunch
    Hanging leg raises
    Swiss ball crunch (weighted)
    Weighted cable crunch
    Russian twists (weighted)
    Weighted cable crossovers
    Decline oblique crunch
    Lateral flexion with medicine ball (over head)
    Lateral flexion with medicine ball (twist)
    Unfortunately this only strengthens the muscle underneath the fat. To see a six pack, OP needs to be under 20% body fat or less. Not gonna happen in 3 weeks unless she's already at 20%.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    Yes, I know. But you have to start somewhere. She can start by strengthening her core muscles in the meantime… which is why I mentioned those specific exercises. Either way, she's not going to get a six pack in 3 weeks time. OP needs to eat a strict diet to lose the fat. Once she loses the fat, then she will increase calories to build muscle. OP simply didn't give enough information regarding her height, weight, BF%, etc. in order to determine where she is at.
  • GiveMeCoffee
    GiveMeCoffee Posts: 3,556 Member
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    creative_six_pack_alternatives_640_07.jpg

    z-Fake-Chest-Muscle-T-Shirt.jpg
  • eaglefish
    eaglefish Posts: 130 Member
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    Shock top... Ice it down well first.

    You're welcome

    Ugh - enough with that faux craft swill already. If you are going to get a six pack, at least make it a decent one!

    It's a 6 pack in less than 6 weeks & that's all he asked for!
  • lmmathis86
    lmmathis86 Posts: 223 Member
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    go to the store every week and buy two beers a week...save at the end of 3 weeks you will have a SIX PACK! :drinker:

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