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    How DO you get a 6 pack??!

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    • Posts: 2,756 Member
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      LOL beat me! cheers.

      that or the BevMo
    • Posts: 17,121 Member
      Im hoping that full body movements in heavy lifting are going to help them get defined and continuing to seriously monitor my nutritional intake and bf% will eventually show them off.
    • Posts: 17,121 Member
      I really wish there was a Use This CookBook to Lower Your BF, Stupid cookbook out there.
    • Posts: 6,294 Member
      http://mollygalbraith.com/blog/weekly-reader-question-1-what-to-eat-to-get-abs/
    • Posts: 9,026 Member
      My doctor says I have a six pack under my 100+ pounds of fat. He also says I can eat whatever I want and just need to do crunches to lose the fat. According to him you can target fat loss by working out the body part that is fat. Getting a six pack has virtually nothing to do with diet. Keep up the good work with the ab workouts buddy!

      obvious troll is obvious.
    • Posts: 14
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      Best profile picture comment combo.

      Back on topic - thank you for this thread. Looks like I have some work to do. :laugh:

      14496283.png
      Created by MyFitnessPal.com - Nutrition Facts For Foods

      Yep go eat bacon and drink beer!
    • Posts: 970 Member
      bump for later
    • Posts: 1 Member
      show previous quotes

      Trolling? Or for real you think that?

      What's trolling
    • Posts: 2,889 Member
      How do I get a 6 pack?

      I go to my local grocery store and buy beer in quantities of 6. :bigsmile:
    • Posts: 138 Member
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      What's trolling

      Lol, read his profile and diary! Bit of a laugh!
    • Posts: 578 Member
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      Lol, read his profile and diary! Bit of a laugh!

      Yeah that was pretty amazing. I feel bad for the random guys photo he used though
    • Posts: 5,789 Member
      I do abs EVERY day and I eat well and run about 8-10 miles a week. I have a flat stomach but I really want to have defined abs. Am I doing the wrong ab workouts? Do I need to add weights to my ab workouts? Anybody have any suggestions or know the secret to a ripped stomach??

      Doing abs EVERY day is a hinderance as well. It's a muscle group, it needs rest for recovery as well. Doing abs won't eliminate the body fat around the waste. Solid cardio is the best way to cut your body fat down to a percentage where you can see your 6pack. As I had it explained to me. Everyone has a 6pack. It just depends how much stuff is on top of it.

      I got mine from solid cardio 4 days a week, and training my abs twice per week.
    • Posts: 2,001 Member
      1st thing is to NOT be 40 years old. :tongue:
      trust me, I've been fighting that battle for a while now. Damn you, 20 somethings! :grumble:

      2nd is to get your body fat (for a guy) down to about 10% or 17% (for a lady) or therebouts (different people store fat in different places so that's an estimate only). This of course encompasses healthy nutrition and the right amount of calories for you.

      3rd is to realize that genetics plays a roll, some people just don't have pronounced abs, and have to live with smaller or smoother abs, you'll figure this out as you remove body fat.

      4th do lots of core, build a progressive plan to move from beginner/intermediate moves such as the basic "crunch" types on to more advanced moves like 1 handed planks, captains chairs...etc.

      5th build overall strength. Part of killer abs is how they are framed, your abs may kick *kitten* but if the rest of you is scrawny, it'll take away from it, just making you look dis-proportioned.

      That's my method

      take it for what it's worth.

      I am 38. I have done no direct ab work of note yet.
    • Posts: 2,096 Member
      six-pack-abs-of-beer.jpg
    • Posts: 205
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      yeah, good luck out exercising a poor diet.

      You can have a "poor diet" and still only be in a small surplus which is easily turned into a deficit by exercise. My point was not to encourage bad eating, but to say that even if you don't eat the ideal "healthy" food or amount of calories...hard work can more then make up for it. Obviously diet is an easier method of weight loss but if one was so inclined (which I have have been), they could eat 400 calories above their maintinance and burn 700 calories from cardio every day.
    • Posts: 2,916 Member
      I don't know about the 14% thing, my abs started to show at about 22-23% body fat...but just a smidge. I think it had a lot to do with my diet at the time (food plan, not "diet") and the fact that I was doing a lot of core work--planks, pushups, etc.
    • Posts: 7,161 Member
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      I am 38. I have done no direct ab work of note yet.

      and thus my statement, "That's my method"

      I acknowledge there's plenty of ways to get there. But my method works, this much I know.
    • Posts: 8,701 Member
      bumpity.
    • Posts: 20 Member
      six-pack-abs-of-beer.jpg

      LOVE THIS! :laugh:
    • Posts: 2,001 Member
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      and thus my statement, "That's my method"

      I acknowledge there's plenty of ways to get there. But my method works, this much I know.

      Indeed. IMHO time spent doing tons of core work would be better spent doing barbell lifts with an optional small ab finisher. You will get that overall body strength you mentioned plus abs to boot. But, I am biased towards barbell lifts so...
    • Posts: 7,161 Member
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      Indeed. IMHO time spent doing tons of core work would be better spent doing barbell lifts with an optional small ab finisher. You will get that overall body strength you mentioned plus abs to boot. But, I am biased towards barbell lifts so...

      no doubt, as a US Olympic weight lifting coach (level 1) I wholeheartedly agree with barbell lifts, especially full body lifts like the clean and jerk, which do more for core stability than any one isolation move. But I also have nothing against core work. Because the abs are a sheath muscle (a stabalizer, not designed for power) they can be worked almost every day with little drawbacks (as opposed to power muscles which need 2 to 3 days recovery time), and thus you can train them even on days that you do cardio or HIIT only. Personally I'm not a huge fan of developing 1 specific area of the body, and am much more into full body/functional strength but this post was about abs, so I focused on abs.
    • Posts: 136
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      You can have a "poor diet" and still only be in a small surplus which is easily turned into a deficit by exercise. My point was not to encourage bad eating, but to say that even if you don't eat the ideal "healthy" food or amount of calories...hard work can more then make up for it. Obviously diet is an easier method of weight loss but if one was so inclined (which I have have been), they could eat 400 calories above their maintinance and burn 700 calories from cardio every day.

      I agree with out-exercising a small surplus. But when you originally wrote "eat like a pig", to me that implied a huge surplus. 700 cardio calories a day seems like a great way to burn out.
    • Posts: 1,613 Member
      1st thing is to NOT be 40 years old. :tongue:
      trust me, I've been fighting that battle for a while now. Damn you, 20 somethings! :grumble:

      I will not give up!!
    • Posts: 2,208 Member
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      I will not give up!!

      I'll be 41 in a couple weeks. I'm going to prove you wrong (I hope). I'm down to about 15% and I should be able to tell within a month or so if it's possible. My obliques look pretty nice and I have a noticeable "V" coming off them. Now if I can just get the fat off my mid to upper abs and lower back. That's my last boss battle.
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    • Posts: 292
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      Hmmm...I'm 5'6" and 116 lbs and I don't think I look gross.

      Different people have different target weights. She may have a larger frame or some other factor that may make her target weight higher than yours. Looking at your profile picture I don't think you look gross, but it's still completely possible that if the OP lost 13 pounds she might be too thin.
    • Posts: 7,161 Member
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      I'll be 41 in a couple weeks. I'm going to prove you wrong (I hope). I'm down to about 15% and I should be able to tell within a month or so if it's possible. My obliques look pretty nice and I have a noticeable "V" coming off them. Now if I can just get the fat off my mid to upper abs and lower back. That's my last boss battle.

      You SHOULD prove me wrong. For the record, I was joking on that one. I'm 39, and while I do have a semi-6pack at this point it comes and goes depending on how busy I am for work that month (I.E. how good I'm being with my food and exercise). anyone around the 40 mark can still do it, it just depends on how much effort you can put into it. Results may vary though.
    • Posts: 7,334 Member
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      Do you think that advice is wrong? I have been following that advice for 6 months, and have actually gained weight.

      I'm inherently trusting. I shouldn't be, because you're likely mocking me, but in case you aren't.... Yes I do think it's wrong.
    • Posts: 3 Member
      Carb cycling
    • Posts: 3 Member
      Yes, but you are a man. :smile: It is much more difficult for a women to get lean enough for a six pack stomach. It will take a very clean diet and exercise.
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