Getting a six pack

sagreenious
sagreenious Posts: 64 Member
in Fitness and Exercise
Hi everybody. I need advice. I want to get a six pack by November.

I have just started doing the couch to 10k plan (in my seocnd week), and I also go to the gym 3 times a week to use the equipment, for about an hour and a half at a time. I currently use the rowing machine, the cross trainer and the treadmill (to walk fast as I've only just learnt how to run).

My question is - what do I need to do to geta six pack? Could I just do planks/press ups/sit ups each day and lose more belly fat?
To give you an idea of me: I'm 5 ft 3, about 9st 5lbs and have a fairly petite frame. I've been on MFP since Feb and I've lost about 11bs. I'm fairly fit.

Replies

  • battyg13
    battyg13 Posts: 508 Member
    Abs are made in the kitchen. you cant out train a bad diet im afraid.

    you need to find out what your bodyfat % is.

    On a guy its about 10% before they start to show

    On a woman i think its about 20%
  • sagreenious
    sagreenious Posts: 64 Member
    So what do I need to do once I've found out my body fat percentage?
    What do I need to do in the kitchen?
  • battyg13
    battyg13 Posts: 508 Member
    you need to find a diet thats going to help you lose bodyfat.
    everyone reacts differently to food and exercise so its all about finding what works for you.

    There isnt a one size fits all solution unfortunately and no quick fix for it either. it takes time to flush the toxins and bad foods from your body.

    I make sure i drink 4-5 litres of water a day and nothing else.

    im currently doing the same thing. startes back in March at 18%.
    im currently at 10.5%.

    It takes time patience and will power. i have had to give up all foods containing sugars and bad fats.
    also depends on how fast your metabolism is. you need to create a healthy calorie deficit.
  • TonyStark30
    TonyStark30 Posts: 497 Member
    Yup just got to keep dieting, keep drinking water, if you know what foods bloat you then eliminate them too.
    Keep doing core work (although this wont make your abdominal muscles any bigger if you are in a deficit)

    But the Key is Patience as you can't lose fat where you want it to first by exercise, when your body thinks its time for the belly fat to go it will go, and for a lot of people its last, especially the Lower belly fat.
  • sagreenious
    sagreenious Posts: 64 Member
    Do I need to eat more protein?
  • BSdevon
    BSdevon Posts: 77
    Abs are definitely made in the kitchen ..So in order to lean out, look ripped/shredded.. We need to have a solid nutritional food plan i.e Good quality foods. If your on the heavy side you'll need to go on a calorific deficit. Implementing cardio will help burn fat as well.
    Abs will start to appear when your at single digit body fat but that can vary too. Some people see them from 12%.

    Working directly at the core and performing ab exercises will develop the muscle but If you dont lose the fat it wont appear or be visible.

    Its a lot of patience.. but Calorific deficit, exercise, cardio, sleep and water plus time will get you abs.
  • TonyStark30
    TonyStark30 Posts: 497 Member
    Do I need to eat more protein?

    Should do as you're trying to hang on to the ab muscle you have, and perform the excercises to get it strong as you can, plus for some people the excess carbs bloat them as they carry their water weight there.
  • JovanValor
    JovanValor Posts: 2,114 Member
    Agreed abs have alot to do with your diet. Learn about your body in the sense of What your calorie intake is to feed or maintain your Lean body mass. and learn about your Macros, & the roll they play when wanting to reach a specific goal. And ofcource like the common answer," you have abs their just covered by fat", Disregard the obvious an aknowledge that in order to build a muscle it must be trained and developed with time. For example if you want flat abs then lower your body fat & train them with body weight etc. But if you want a bit of size to them than create tension and demand on that muscle so it addapts to the enviroment. For that you will need to add Weights to your ab routine. And ofcource patience and dedication will give you a solid 6pack.

    Theres so much to this that it can take a while to type so ill just leave at this but please feel free to message me if you want more insight and tips that can greatly benefit your fitness goal.

    Hope i helped :D

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