How to get that 6 pack???

Nicola0000

Can anyone give some exercises/tip to get that chizzled 6 pack??

koosdel

Moderate calorie deficit, weightlifting, and patience.

Sidesteal

Moderate calorie deficit, weightlifting, and patience.

^ This. I just came in here to see what koosdel would say. I was expecting a beer joke

KyleB65

Moderate calorie deficit, weightlifting, and patience.

Also, make sure not to forget lots of cardio!

And, if weights are not your thing then lots of body weight exercises like yoga or calisthenics.

Lastly, don't forget to have fun!

dad106

You can do ab exercises till your blue in the face.. but if the layer of fat is still there, then the abs won't show.

Eat at a calorie deficit, and do a combo of cardio/weights to burn the fat.. and if you are lucky, then they will show.

Nicola0000

Moderate calorie deficit, weightlifting, and patience.

But just weights wont give me the 6 pack? Dont I need to target the abs mainly?

erickirb

Moderate calorie deficit, weightlifting, and patience.

Also, make sure not to forget lots of cardio!

And, if weights are not your thing then lots of body weight exercises like yoga or calisthenics.

Lastly, don't forget to have fun!

You do not need a lots of cardio, the caloric deficit can be from diet alone, or a combination of diet and exercise. Some MFPers with six packs do little to no cardio. I myself only do 20 min twice/week one day HIIT the other day a 3-4K fast run.

Misiaxcore

If you live in Ontario, hit up an LCBO.

Nicola0000

If you live in Ontario, hit up an LCBO.

Im in the UK, rubbish!!!

monty_williams

Get your BF% down to the low teens or lower. Ab's are made in the kitchen, not the gym.

Nicola0000

You can do ab exercises till your blue in the face.. but if the layer of fat is still there, then the abs won't show.

Eat at a calorie deficit, and do a combo of cardio/weights to burn the fat.. and if you are lucky, then they will show.

Im at my goal weight, 5'7 and 131lbs. But now want to convert the last bit of fat into lean muscle.

wan2b21

Everyone has a six pack. You just need to be able to see it. This means dropping your body fat percentage down to around 10 percent you can do situps and crunches all day long and if you are 17-25 percent bf you won't be able to tell that its there. Hope this helps. Healthy eating and Cardio are great ways to drop bf but the best way is strength training so that you build up your muscles and burn calories all day long as opposed to only while doing cardio (while burning muscle if done for too long..)

season1980

Moderate calorie deficit, weightlifting, and patience.

But just weights wont give me the 6 pack? Dont I need to target the abs mainly?

Just targeting the abs wont do any good....weightlifting will force you to use your core to stabilize you, this will develop your ab muscles as well as maintain the muscle mass you have while eating at a moderate calorie deficit. The calorie deficit is what will cause fat loss, and the only way to reveal abs is to lose the fat lying over them.

Nicola0000

Everyone has a six pack. You just need to be able to see it. This means dropping your body fat percentage down to around 10 percent you can do situps and crunches all day long and if you are 17-25 percent bf you won't be able to tell that its there. Hope this helps. Healthy eating and Cardio are great ways to drop bf but the best way is strength training so that you build up your muscles and burn calories all day long as opposed to only while doing cardio (while burning muscle if done for too long..)

,

OK, that makes more sense. So I need to do overall weights to lower my BF%, and not target a specific area?

erickirb

Everyone has a six pack. You just need to be able to see it. This means dropping your body fat percentage down to around 10 percent you can do situps and crunches all day long and if you are 17-25 percent bf you won't be able to tell that its there. Hope this helps. Healthy eating and Cardio are great ways to drop bf but the best way is strength training so that you build up your muscles and burn calories all day long as opposed to only while doing cardio (while burning muscle if done for too long..)

,

OK, that makes more sense. So I need to do overall weights to lower my BF%, and not target a specific area?

Yes, that's pretty much it.

Nicola0000

Look out abs, here I come!! (well, after Xmas!!!)

HMonsterX

You cant spot reduce belly fat, sadly. So yes, just keep losing that fat in general. If you get low enough, abs show, providing you arent genetically disposed to store fat in the belly.

Nicola0000

You cant spot reduce belly fat, sadly. So yes, just keep losing that fat in general. If you get low enough, abs show, providing you arent genetically disposed to store fat in the belly.

Oh yeah, I know thats true unfortunately!! I just didnt know if you needed to do specific exercises eg if you want big biceps, you would focus on biceps curls etc.

Crystal_R84

Clean diet is most important plus strength training and cardio. =-) I don't have perfect abs right now but usually have them (oopps my diet hasn't been the best) Add me as a friend for encouragement!

erickirb

Clean diet is most important plus strength training and cardio. =-) I don't have perfect abs right now but usually have them (oopps my diet hasn't been the best) Add me as a friend for encouragement!

A clean diet helps, but is not necessary as long as you are in a deficit you will lose the fat.

dad106

You can do ab exercises till your blue in the face.. but if the layer of fat is still there, then the abs won't show.

Eat at a calorie deficit, and do a combo of cardio/weights to burn the fat.. and if you are lucky, then they will show.

Im at my goal weight, 5'7 and 131lbs. But now want to convert the last bit of fat into lean muscle.

You can't turn fat into muscle... You can burn fat off, but you can't convert one into the other.

jagoochie

i soo want my 6 pack back - will gtte right on it after xmas has gone!

Articeluvsmemphis

6 pack starts in the kitchen. good diet. and cardio to burn the fat that's over the muscle. I love JM and Chalene Johnson. I recently got Chalene Extreme program (30bucks ebay) and she preaches clean eating (not that exact phrase though )

read a recent article how 6 packs are achievable, just not natural as women (IDK ABOUT MEN) have a more rounded mid-section assuming it has something to do with child bearing

Crystal_R84

Clean diet is most important plus strength training and cardio. =-) I don't have perfect abs right now but usually have them (oopps my diet hasn't been the best) Add me as a friend for encouragement!

A clean diet helps, but is not necessary as long as you are in a deficit you will lose the fat.

Well if you want to get into it I think genetics plays a part too.. But for woman who actually have to watch what they eat and excercise...clean diets can help big time to achieve less belly fat.

BenderFitness

I actually post tons of ab workouts on my blog, but some of my favorite moves for a six pack are: mountain climbers, burpees, pushups, and a variety of other ab workouts.

Classalete

Pretty much any pizza shop/convenience store depending on what you're into.

Crystal_R84

I actually post tons of ab workouts on my blog, but some of my favorite moves for a six pack are: mountain climbers, burpees, pushups, and a variety of other ab workouts.

These ab workouts are awesome!!!! Try them!!!

HeidiMightyRawr

Basically what everyone else said, a moderate calorie deficit to lose body fat overall, and weightlifting to maintain muscle.

I disagree with the 10% body fat that somebody else said though. For a woman 10-12% is essential fat, so I wouldn't advise going that low. You should be able to see abs at around 15%

indianlarry11

I actually post tons of ab workouts on my blog, but some of my favorite moves for a six pack are: mountain climbers, burpees, pushups, and a variety of other ab workouts.

This is good info. The new science is stating that core work will beat out traditional ab exercises (crunches, sit-ups, etc.) when it comes to getting your six pack. Throw in a lot of stablization exercises like planks and side planks. Good luck!

karinaes

Everyone has a six pack. You just need to be able to see it. This means dropping your body fat percentage down to around 10 percent you can do situps and crunches all day long and if you are 17-25 percent bf you won't be able to tell that its there. Hope this helps. Healthy eating and Cardio are great ways to drop bf but the best way is strength training so that you build up your muscles and burn calories all day long as opposed to only while doing cardio (while burning muscle if done for too long..)

,

OK, that makes more sense. So I need to do overall weights to lower my BF%, and not target a specific area?

Yes, that's pretty much it.

^^ this.

Nicola0000

I actually post tons of ab workouts on my blog, but some of my favorite moves for a six pack are: mountain climbers, burpees, pushups, and a variety of other ab workouts.
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I will have a look at this after work. I should do some work.....