Getting a six pack on as little effort as possible
srecupid
Posts: 660 Member
Our one main resource is time. I realize now that it is even more valuable than money. I lost a lot of weight and no longer accept looking "normal" to be good enough. I want to look exceptional. I joined the gym today and want to turn my blank canvas of a body into something to be proud of. I want to go for maybe an hour a day 3 days a week max. Is that enough time to accomplish the 6 pack look? Any suggestions?
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Replies
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90% of it is in the kitchen.
However, if you realise that time is valuable - don't be surprised if you don't get the results you want because you don't want to pay the price.
Go and do it - it's that simple. Stick to a good diet and start with some hiit.
The biggest obstacles are discipline and consistency. Master those and it's yours11 -
that depends on what kind of six pack look you want.
Do you want "i have obligatory abs because i'm lean" or "i have visible abs because i'm shredded/jacked"?
because training is going to differ greatly. The only consistent variable is low enough body fat.4 -
I lost 110lbs over the passed couple years and have maintained very well at 3000 calories I have what you call a 4 pack lol some what of a 6 pack you can see after a good workout. I too would love to kno exactly what kind of good foods to eat to help out on cardio days and weight lifting days. Need a change up of ideas0
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The "six pack look" ? OP what does that look like to you? So if it looks like 3 days a week 1 hour training days, try that.
I am going to assume when you signed up at the gym, you have a strength training plan already and know if this plan can get you there or not???
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Bit of an apparent conflict between these two statements:
I want to look exceptional.
I want to go for maybe an hour a day 3 days a week max.
If you are prepared to cut your body fat low enough then yes you will have visible abs even with a very moderate time in the gym. Exceptional though? Hmmm.
What do you think your body fat is now?
How are you training?1 -
The "six pack look" ? OP what does that look like to you? So if it looks like 3 days a week 1 hour training days, try that.
I am going to assume when you signed up at the gym, you have a strength training plan already and know if this plan can get you there or not???
Not a *kitten* clue. I don't want to look like the hull but looking like the dude from arrow would be cool. Just got sick of not being happy with my appearance after losing 80 pounds1 -
The "six pack look" ? OP what does that look like to you? So if it looks like 3 days a week 1 hour training days, try that.
I am going to assume when you signed up at the gym, you have a strength training plan already and know if this plan can get you there or not???
Not a *kitten* clue. I don't want to look like the hull but looking like the dude from arrow would be cool. Just got sick of not being happy with my appearance after losing 80 pounds
how about this:
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Do you have any idea how much Stephen Amell trains? Exceptional looks take exceptional efforts. If an hour 3 times a week could do that, every second person would look like him.7
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Somewhere between 2 and 5. Because personally i feel like i'm skinny fat right now. I'm at a median weight for my height and sex but, i have a slight overhang and thick *kitten* thighs.0
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Our one main resource is time. I realize now that it is even more valuable than money. I lost a lot of weight and no longer accept looking "normal" to be good enough. I want to look exceptional. I joined the gym today and want to turn my blank canvas of a body into something to be proud of. I want to go for maybe an hour a day 3 days a week max. Is that enough time to accomplish the 6 pack look? Any suggestions?
Exceptional results are built by exceptional effort.
However, consistent effort will make you look better than most.
Research lifting programs to find one that suits your goals (Stronglifts is a good beginner program) and is focused on compound movements.
Then make sure your calorie and macro goals are sufficient for what you want to accomplish.2 -
You can do a full body weight training program in an hour 3x/wk. It may stretch to 75 minutes with warming up, depending on the program.
I still encourage doing some cardio for general good health purposes so that would be in addition to weights.
No suggestions for abs. Not a goal of mine so I don't care.0 -
I think you could probably achieve a pretty good look with 3 hours of structured strength training at the gym, regularly targetting your core at home, and making appropriate food choices.
It'll undoubtedly take a long time, but as someone else mentioned, if it was easy you wouldn't think of that body type as being exceptional, you would think of it as being normal.1 -
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http://www.bodybuilding.com/fun/monster-abs-are-made-in-the-winter
Do this in the gym and you'll have great abs. Abs are in general hard to come by. They are the first thing to go and the last to come back. So, the effort is needed, sorry! I did this and it worked well.0 -
I think you could probably achieve a pretty good look with 3 hours of structured strength training at the gym, regularly targetting your core at home, and making appropriate food choices.
It'll undoubtedly take a long time, but as someone else mentioned, if it was easy you wouldn't think of that body type as being exceptional, you would think of it as being normal.
I work alot of shifts like 6-midnight. I live a mile from the gym and most days after I work i'm not fully awake and ready to go until noon. It takes 20 minutes to walk to the gym maybe 5 to run to the gym but, I have a lot of free time during the day and am now locked into a contract for 2 years which isn't idea but, honestly sometimes you need to jump out of a plane to fly. If i could cut my wakeup time in half and look good in the process i'm all for it. I lost 75 pounds because one day i was driving home and was like *kitten* it enough is enough and just went to town. I am bored out of my skull lately and need a new hobby. Might as well make myself better in the process.3 -
I think you could probably achieve a pretty good look with 3 hours of structured strength training at the gym, regularly targetting your core at home, and making appropriate food choices.
It'll undoubtedly take a long time, but as someone else mentioned, if it was easy you wouldn't think of that body type as being exceptional, you would think of it as being normal.
I work alot of shifts like 6-midnight. I live a mile from the gym and most days after I work i'm not fully awake and ready to go until noon. It takes 20 minutes to walk to the gym maybe 5 to run to the gym but, I have a lot of free time during the day and am now locked into a contract for 2 years which isn't idea but, honestly sometimes you need to jump out of a plane to fly. If i could cut my wakeup time in half and look good in the process i'm all for it. I lost 75 pounds because one day i was driving home and was like *kitten* it enough is enough and just went to town. I am bored out of my skull lately and need a new hobby. Might as well make myself better in the process.
So spend more than 3 hours a week going to the gym.5 -
I think you could probably achieve a pretty good look with 3 hours of structured strength training at the gym, regularly targetting your core at home, and making appropriate food choices.
It'll undoubtedly take a long time, but as someone else mentioned, if it was easy you wouldn't think of that body type as being exceptional, you would think of it as being normal.
I work alot of shifts like 6-midnight. I live a mile from the gym and most days after I work i'm not fully awake and ready to go until noon. It takes 20 minutes to walk to the gym maybe 5 to run to the gym but, I have a lot of free time during the day and am now locked into a contract for 2 years which isn't idea but, honestly sometimes you need to jump out of a plane to fly. If i could cut my wakeup time in half and look good in the process i'm all for it. I lost 75 pounds because one day i was driving home and was like *kitten* it enough is enough and just went to town. I am bored out of my skull lately and need a new hobby. Might as well make myself better in the process.
So spend more than 3 hours a week going to the gym.
Hey man you're probably right. I'm just trying to get the ratio of effort to results right. You only live once and if you have 24 hours in a day but, spend 8 of it looking like the rock i'm not sure that's a good trade off. I didn't mean to make it sound like laziness. I listened to a Joe Rogan podcast not long ago where there was a guy Steven Maxwell I think it was who talked about getting the most from the least amount of effort. Like some people focus on "how can i eat the most?" while he focuses on "how little can i eat?" . i know it's a bad summation but, that's kind of how i feel. How can i get the best results at the gym while at the same time not spending my precious HP (https://en.wikipedia.org/wiki/Health_(gaming)) at the gym? But, then again maybe I will love it.0 -
You can get a intense weight training workout in 30 minutes. It's a matter of pushing yourself, and making the best of your time.3
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As someone else said great results require great effort. No offense but from your comments it sounds like you are not willing to pit in the effort.
You can get in better shape doing what you're talking about, but most likely not 6 pack abs shape.
Hope I'm wrong.1 -
Packerjohn wrote: »As someone else said great results require great effort. No offense but from your comments it sounds like you are not willing to pit in the effort.
You can get in better shape doing what you're talking about, but most likely not 6 pack abs shape.
Hope I'm wrong.
Me too. I have a lot of free time during the day and need a new hobby. If anything I want to get stronger so I have less likelihood of hurting myself at my physical labor job at night0 -
The contradictions between ops statements are amazing....0
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Op do you also want to be rich while just working part time?3
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I think you could probably achieve a pretty good look with 3 hours of structured strength training at the gym, regularly targetting your core at home, and making appropriate food choices.
It'll undoubtedly take a long time, but as someone else mentioned, if it was easy you wouldn't think of that body type as being exceptional, you would think of it as being normal.
I work alot of shifts like 6-midnight. I live a mile from the gym and most days after I work i'm not fully awake and ready to go until noon. It takes 20 minutes to walk to the gym maybe 5 to run to the gym but, I have a lot of free time during the day and am now locked into a contract for 2 years which isn't idea but, honestly sometimes you need to jump out of a plane to fly. If i could cut my wakeup time in half and look good in the process i'm all for it. I lost 75 pounds because one day i was driving home and was like *kitten* it enough is enough and just went to town. I am bored out of my skull lately and need a new hobby. Might as well make myself better in the process.
So spend more than 3 hours a week going to the gym.
Hey man you're probably right. I'm just trying to get the ratio of effort to results right. You only live once and if you have 24 hours in a day but, spend 8 of it looking like the rock i'm not sure that's a good trade off. I didn't mean to make it sound like laziness. I listened to a Joe Rogan podcast not long ago where there was a guy Steven Maxwell I think it was who talked about getting the most from the least amount of effort. Like some people focus on "how can i eat the most?" while he focuses on "how little can i eat?" . i know it's a bad summation but, that's kind of how i feel. How can i get the best results at the gym while at the same time not spending my precious HP (https://en.wikipedia.org/wiki/Health_(gaming)) at the gym? But, then again maybe I will love it.
I don't even understand what you are saying here. Are you talking about looking like The Rock or a rock?
OR 
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Little effort as possible....I'm not sure they make ab implants so work your *kitten* off if you want it.1
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Two options
1.) to the work.
2.) plastic surgery.
Looking exceptional comes from being exceptional and doing exceptional things.
You want to do the bare minimum- you are going to look mediocre.
The choice is yours.5 -
amyrebeccah wrote: »Alatariel75 wrote: »Do you have any idea how much Stephen Amell trains? Exceptional looks take exceptional efforts. If an hour 3 times a week could do that, every second person would look like him.
Damn, I know I would, and I'm a woman. Since it's come up, let's take a moment to appreciate it.
I'm just quoting this because it needs quoting.
I have such a hard on for him.
#nofuckingshame2 -
If you are bored and have lots of free time (which you say you do) look up a training program and get to work. Its not always about working out for the longest amount of time, but the quality of work you put in. I'm thinking of something like HIIT and weight lifting--but find a structured program.1
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1 hour, 3 days a week is a pretty common lifting schedule. Lifting wise I typically go for 4 sessions at around 45-50 minutes so its not out of the question.
Its not so much the amount of time you want to train that worries me but the attitude of willingness to do more. You need to know if you are looking to put on some appreciable muscle you are playing a long term game and patience, consistency, and dedication is required. Your diet will need to be on point too since you will be less active (unless you have an active job). You will likely need to lose some more weight to reveal your abs. If you want to then add muscle, it will be a process of adding mass and cutting fat while following a progressive resistance lifting program until you get to where you want to be.
Bullet Points
* Start a compound lifting program focusing on progressive resistance
* Eat for your goals ( deficit to lose fat, surplus to add mass)
* Eat adequate protein (Somewhere between .6-1g /lb of lean mass depending on who you talk to)
Shout out to my favorite information site when it comes to this stuff (no affiliaton)
aworkoutroutine.com2 -
I saw your thread about struggling with maintenance op. All I wanted to add/emphasize again is that if you want to reveal those abs you're probably going to have to get back in a deficit to do it. You'll never see em if you don't get the fat off em.3
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