The illusive 6 pack
boxa00
Posts: 33 Member
Any tips on how to get rid of the last layer of fat for your 6 pack to show?
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Replies
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A calorie deficit.4
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Damn it. It's Christmas season. Food tastes to good.4
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trigden1991 wrote: »A calorie deficit.
And pick up heavy stuff to develop muscles.2 -
#trapsoverabs2
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Since you're looking for the illusive 6-pack rather than the elusive one, I'd probably recommend airbrushing.27
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Google stubborn fat protocol by Lyle McDonald0
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solarpower03 wrote: »Google stubborn fat protocol by Lyle McDonald
awesome share0 -
trigden1991 wrote: »
And me...but only because I put on about 10 Lbs when I was injured late summer and through the fall...I usually put on about 10 Lbs over winter and I can't do a combined 20 Lbs...so taking it easy for the next couple of months.0 -
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"Re-feed days"
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Works for me.
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Just keep on eating less and exercising more. No need to specifically target the abs if you're doing core intensive exercises, like deadlifts, squats and OHPs. I got mine doing nothing more than this.3
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Just keep on eating less and exercising more. No need to specifically target the abs if you're doing core intensive exercises, like deadlifts, squats and OHPs. I got mine doing nothing more than this.
Everyone says this but I've been squatting and deadlifting and doing planks and weighted double crunches for a year now and still no abs to show except maybe a little oblique action, LOL0 -
peaceout_aly wrote: »Just keep on eating less and exercising more. No need to specifically target the abs if you're doing core intensive exercises, like deadlifts, squats and OHPs. I got mine doing nothing more than this.
Everyone says this but I've been squatting and deadlifting and doing planks and weighted double crunches for a year now and still no abs to show except maybe a little oblique action, LOL
A lot of that is simply genetic...I know a lot of really lean and fit women and only one with an actual six pack...it's harder for women. Also women have higher essential BF...my friend with a six pack is crazy lean when she has it, but she doesn't maintain that all of the time...it's too lean for her to walk around like that all of the time.0 -
peaceout_aly wrote: »Just keep on eating less and exercising more. No need to specifically target the abs if you're doing core intensive exercises, like deadlifts, squats and OHPs. I got mine doing nothing more than this.
Everyone says this but I've been squatting and deadlifting and doing planks and weighted double crunches for a year now and still no abs to show except maybe a little oblique action, LOL
Unfortunately for women, your genetics make it fundamentally more difficulty to get your abs to show.
Women who do show them, if they're not on steroids, genrerally have to lose much more BF (as compared w/men) to achieve it. Doesn't mean you can't achieve it, it's just more difficult.
Sorry, that's Just the way it is.0 -
peaceout_aly wrote: »Just keep on eating less and exercising more. No need to specifically target the abs if you're doing core intensive exercises, like deadlifts, squats and OHPs. I got mine doing nothing more than this.
Everyone says this but I've been squatting and deadlifting and doing planks and weighted double crunches for a year now and still no abs to show except maybe a little oblique action, LOL
Unfortunately for women, your genetics make it fundamentally more difficulty to get your abs to show.
Women who do show them, if they're not on steroids, genrerally have to lose much more BF (as compared w/men) to achieve it. Doesn't mean you can't achieve it, it's just more difficult.
Sorry, that's Just the way it is.
Damn men, you guys have it easy! LOL2 -
peaceout_aly wrote: »peaceout_aly wrote: »Just keep on eating less and exercising more. No need to specifically target the abs if you're doing core intensive exercises, like deadlifts, squats and OHPs. I got mine doing nothing more than this.
Everyone says this but I've been squatting and deadlifting and doing planks and weighted double crunches for a year now and still no abs to show except maybe a little oblique action, LOL
Unfortunately for women, your genetics make it fundamentally more difficulty to get your abs to show.
Women who do show them, if they're not on steroids, genrerally have to lose much more BF (as compared w/men) to achieve it. Doesn't mean you can't achieve it, it's just more difficult.
Sorry, that's Just the way it is.
Damn men, you guys have it easy! LOL
I've had my abs cut wide open like for a baby elephant to come out. Stop damming us...2 -
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I love how overly simplified the advice for getting abs is. If it was really that easy so many more people would be walking around with 6 packs.1
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I love how overly simplified the advice for getting abs is. If it was really that easy so many more people would be walking around with 6 packs.
It's not really the process that is hard, it's the implementation of the process that is very difficult. It is just really difficult to get that lean for a lot of people. And when some do, they don't have adequate body composition to achieve the aesthetic they desire.
Having said that, I don't have a six pack yet due to my body fat % is too high.0 -
For my 6 pack to appear definitively, it took 12-16 weeks of hard dieting. This was usually for competitions. Do I have a 6 pack now? Not even close. A distinguished 2-4 pack if I flex. All a 6 pack denotes is that you have low body fat. And staying that low take A LOT of effort for me. Meaning that I feel pretty miserable for the last 6 weeks of diet prep. Not worth it IMO.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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It's not really the process that is hard, it's the implementation of the process that is very difficult. It is just really difficult to get that lean for a lot of people. And when some do, they don't have adequate body composition to achieve the aesthetic they desire.
Agreed. It took a lot of hard work (cardio and lifting), dedication and discipline (logging cals and controlling diet daily) to produce visible abs, especially at my advanced age of 66.
FWIW, my last hydro test (just a few days ago in December) had me at 12.1% BF/161# down from 16.9%/166# from 2 months in late September.
My DXA scan in August was 20.3%/172#, October 16.0%/167# and November 16.4%/162#. Just "knew" that the last DXA BF% results were WRONG because they didn't synch with the others. Took the hydro test again this month to refute those results and to confirm the trend, as well as what my instincts told me.
This is the lowest in BF%/weight that I've had since 4 years ago when I was at 12.5%/158# but this time I've got more LBM (141.5 vs 138.15) and a little less fat (19.5 vs 19.85). My LBM went up on a deficit diet and I've done this twice over the past 4 years, which I mainly attribute to my high protein diet (40%) and heavy lifting program.
The even harder part now will be maintaining my BF/weight at these levels which will be my goal from now on.
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How do you find out my body weight fat %. I used to have a set of scales that told me however I never really believed it was accurate and the ex took them. !!
I'm doing 2 days of boxing training and 3 days weight training which includes front squats and deadlifts.
I'm already lean now it's just harder to get leaner.
It's the Christmas time dinners and business lunches that are weighing me down (pardon the pun).
Time to start taking my own food to the next event......0 -
How do you find out my body weight fat %. I used to have a set of scales that told me however I never really believed it was accurate and the ex took them. !!
I'm doing 2 days of boxing training and 3 days weight training which includes front squats and deadlifts.
I'm already lean now it's just harder to get leaner.
It's the Christmas time dinners and business lunches that are weighing me down (pardon the pun).
Time to start taking my own food to the next event......
The most accurate way is DXA scan or Hydostatic. A semi-accurate is get a trained professional to do a multi-point caliper test (I prefer at least 7-9).
IRT your weight training, are you following a self designed program or is it a proven structured program?1 -
For my 6 pack to appear definitively, it took 12-16 weeks of hard dieting. This was usually for competitions. Do I have a 6 pack now? Not even close. A distinguished 2-4 pack if I flex. All a 6 pack denotes is that you have low body fat. And staying that low take A LOT of effort for me. Meaning that I feel pretty miserable for the last 6 weeks of diet prep. Not worth it IMO.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I have a similar experience. I also have to say that in order to achieve a six pack it requires me to lose the extra oomph from my face. While i appreciate the abs, i don't think the rest of my body looks it's best at that level of body fat. And of course, it is completely unsustainable for me. I actually usually maintain in the low 20's of body fat.0 -
How do you find out my body weight fat %. I used to have a set of scales that told me however I never really believed it was accurate and the ex took them. !!
I'm doing 2 days of boxing training and 3 days weight training which includes front squats and deadlifts.
I'm already lean now it's just harder to get leaner.
It's the Christmas time dinners and business lunches that are weighing me down (pardon the pun).
Time to start taking my own food to the next event......
The most accurate way is DXA scan or Hydostatic. A semi-accurate is get a trained professional to do a multi-point caliper test (I prefer at least 7-9).
IRT your weight training, are you following a self designed program or is it a proven structured program?
In addition to the two accurate methods i'd add in order of accuracy:
Dexa Scan
Hydrostatic Weighing
Bod Pod
(all of these can be done in a physicians office for around $100)
Calipers (done by someone else not yourself, and a 9 point test)
BIA devices (scales, handheld, etc.)
Visual
In any case, depending on your current level of body fat i've heard good things about the stubborn fat loss protocol by lyle mcdonald. I personally can't handle stimulants (caffiene or yohimbine) so I couldn't do it.0
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