6 pack abs.. HELP

marybell82

Hi Guys, I rarely post in the community, but i'm in need of some help and feedback.
I weigh 141.7 and im trying to get to 130... i want to get a 6 pack its my ultimate goal before my 30th bday.. ill be 30 in September.. although i wish i could accomplish this in a month so that i can enjoy my summer just as much, but i have to be a bit realistic.

Any tips and help that may help me accomplish this sooner?? i have very soft fat which sucks cause everything jiggles and i want to lose about 8 inches from my waist as well... all help will be gladly appreciated. I've never had a 6 pack before so I wouldn't know where to start or how to start.

Thanks guys!

<3Maribel

Spanaval

6 pack = very low body fat. Do you have an idea of what your current body fat % is?

goddamnelectric

6 pack = very low body fat. Do you have an idea of what your current body fat % is?

^This... I know you also can't target one area for fat loss. Try talking to a trainer they can get your exact BF% and get you on the right track with exercise.
What has helped me so far: hyperextension bench with 10-25lb weights, roman chair, abdominal twist 10lb weights, planks/side planks. Go to youtube, I'm sure you can find videos.

marybell82

Your Body Mass Index


The Height you entered is 5 feet, 10 inches. The Weight you entered is 141 pounds.


Your Calculated BMI is: 20.2

goddamnelectric

Your Body Mass Index


The Height you entered is 5 feet, 10 inches. The Weight you entered is 141 pounds.


Your Calculated BMI is: 20.2

I read on bodybuilding.com that BF% should be 13% for women to see abs, and that it's the last muscle to show. 13% seems really low to me though.

kdiamond

It is very hard for a woman to attain, and even harder to maintain. You'll have to really put yourself on a strict deficit diet for a good 4-6 months, and lift heavy. Not to say it can't be done, but don't beat yourself over it too much. I'd check out bodybuilding.com for some advice. Good luck!

kfox15

I read on bodybuilding.com that BF% should be 13% for women to see abs, and that it's the last muscle to show. 13% seems really low to me though.

This is pretty low for a woman, just be sure that you don't go overboard here- too low of a BF % can really mess up your menstrual cycle and cause other problems. Google "Female Athlete Triad" and read up on the consequences of a very low BF percentage before you made any drastic changes. Not trying to discourage you, just be smart! Not sure of your age but if babies are in your near future this is definitely something to be aware of. It can take YEARS to re-establish normal cycles and fertility. Best of luck!

blonde71

Define six-pack. Are we talking ripped abs or just abdominal definition?

Ripped abs would be at a very low body fat percentage like 13-14%. Abdominal definition could happen anywhere from 18-24% (or even higher) depending on the person.

It took me about eight weeks over the course of last summer to lose enough body fat to see some abdominal definition. I ran six days a week for four miles and ate really, really well.

As far as maintaining it, I've found it kind of easy to continue to eat well. I did stop running because I got almost too lean and starting lifting weights instead. It can be done, most definitely. Good luck.

LorinaLynn

Your Body Mass Index


The Height you entered is 5 feet, 10 inches. The Weight you entered is 141 pounds.


Your Calculated BMI is: 20.2

Body mass index (BMI) isn't your body fat percentage (BF). It's just a calculation of height to weight and has nothing to do with your body fat or lean mass.

There's online calculators, but they're not terribly accurate. Some folks seem to like this one: http://www.scientificpsychic.com/fitness/diet.html

If you scroll down on this site, you can see examples of what different body fat percentages look like:
http://www.leighpeele.com/body-fat-pictures-and-percentages

Other ways of checking are through calipers or scales, but those also have a margin of error. A bod pod or dexa scan is the best way.

Rayman79

Agree witht he other posters who have said lowering your bodyfat is the only way to get the abs out, it is not easy to acomplish, but if you are at a low bf% already and want a boost, are you considering a short term 'crash' diet?

Don't get me wrong, I am by no means advocating VLCD's as a general rule, but if you do it the right way, a short term period of severe restriction whilt maintaining strength training and high protein intake can be beneficial - but again, only in the short term and if you are aiming for a specific target that you can not reach with a normal healthy defecit.

If this is something you would like to look into further, I'd suggest Lyle McDonalds Rapid Fat Loss Handbook as a starting point, it has worked for a lot of people here, but is certainly not for everyone.

amnski

a six pack is something that comes with a lot of hard work, dedication, clean eating and being in shape. There is no way to target tone one area and getting a ripped abdominal area will take time and patience.

silkysly

Insanity.... (& eating healthy)

pgp90xer

If you have not heard this already they say you make your six pack in the kitchen and not the gym, which is to say your diet is very very important. I too want that six pack look and am getting closer. I had been doing P90X but knew I had to do more cardio to lower my body fat down to get under that 10% so I did the Insanity program. It has been great and I am just around that 10% range down from 14.5%. I still have a little way to go but my stomach is the best it has ever looked. This site has been a huge help to me with eating clean. I also changed my diet to a high protein - low carb diet for the last few months.

Good luck.

pgp90xer

Insanity.... (& eating healthy)

Totally agree... just posted the same thought!

marybell82

Thanks, im going for abdominal definition...i know girls that weigh more then me and have a tighter tummy, thats what im looking for.. i was showing my mom just how much my belly jiggles and im not that big.. im a size 8... and weigh 140... i have a hard time losing from my waist.

marybell82

Body Mass Index: 20.3 kg/m2
Waist-to-Height ratio: 0.46
Percent Body Fat: 28.7%
Lean Body Mass: 100.5 lb

(I dont understand it, but i used the link you sent me.)

Your Body Mass Index


The Height you entered is 5 feet, 10 inches. The Weight you entered is 141 pounds.


Your Calculated BMI is: 20.2

Body mass index (BMI) isn't your body fat percentage (BF). It's just a calculation of height to weight and has nothing to do with your body fat or lean mass.

There's online calculators, but they're not terribly accurate. Some folks seem to like this one: http://www.scientificpsychic.com/fitness/diet.html

If you scroll down on this site, you can see examples of what different body fat percentages look like:
http://www.leighpeele.com/body-fat-pictures-and-percentages

Other ways of checking are through calipers or scales, but those also have a margin of error. A bod pod or dexa scan is the best way.

LorinaLynn

Lifting heavy weights, with a tiny calorie deficit (aiming for a half pound a week), did more for my body shape than any other exercise.

waldo56

Body Mass Index: 20.3 kg/m2
Waist-to-Height ratio: 0.46
Percent Body Fat: 28.7%
Lean Body Mass: 100.5 lb

Lose about 10 pounds of fat with no corresponding muscle loss and you'll be very close, if not there.

run2jeepn

For most women. 14% will start to show AB's well. Well developed AB's (Bigger) will show sooner. Don't be afraid to add weighted AB exercies in. I hit AB's every other day. Weighted AB Exercies---Day Off--- P90X AB Ripper----Day Off---- Repeat... Add this to a Good diet and workout/Cardio plan.. And your set... You could see good results in just 2-3 weeks.

Ironphoenix

Hey, I have a clearly defined six pack (on a lean day lol) and its all diet. I work out hard and consistently but my food is clean! Keep your diet tight, sugar and salt to a minimum. Eat regular meals, no longer than 3.5 to 4 hours apart. Depending on your weight training you can do some cardio but don't expect cardio alone to do it. Plan your meals ahead of time. Dedication and consistency but don't let anyone tell you can't have it because you can good luck x

qtiekiki

Weight training and weighted full body exercises/plyometric exercises were what worked for me.