The illusive 6 pack
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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 -
I don't have access to any of those methods. So for the time being I'll stick with the mirror.
I have done my own programme. I programme that I have used before so I know it works. I just started this programme It's basic but effective and I will change the exercises every 8 weeks.
Day 1. Chest and triceps
Day 2. Boxing
Day 3. Rest
Day 4. Back and biceps
Day 5. Legs and shoulders
Day 6. Boxing
Day 7. Rest or core.
3-4 exercises per muscle. 3 sets x 6 reps. 60 second rest between sets.0 -
I don't have access to any of those methods. So for the time being I'll stick with the mirror.
I have done my own programme. I programme that I have used before so I know it works. I just started this programme It's basic but effective and I will change the exercises every 8 weeks.
Day 1. Chest and triceps
Day 2. Boxing
Day 3. Rest
Day 4. Back and biceps
Day 5. Legs and shoulders
Day 6. Boxing
Day 7. Rest or core.
3-4 exercises per muscle. 3 sets x 6 reps. 60 second rest between sets.
Considering you are only training muscles 1x per week, it's going to be largely inefficient compared to other programs. Ideally, you should be training body parts 2 or 3x a week. This will maximize protein synthesis and CNS adaptations. I would highly look at the below list and choose a full body routine that fits your goals.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p12 -
I don't have access to any of those methods. So for the time being I'll stick with the mirror.
I have done my own programme. I programme that I have used before so I know it works. I just started this programme It's basic but effective and I will change the exercises every 8 weeks.
Day 1. Chest and triceps
Day 2. Boxing
Day 3. Rest
Day 4. Back and biceps
Day 5. Legs and shoulders
Day 6. Boxing
Day 7. Rest or core.
3-4 exercises per muscle. 3 sets x 6 reps. 60 second rest between sets.
Considering you are only training muscles 1x per week, it's going to be largely inefficient compared to other programs. Ideally, you should be training body parts 2 or 3x a week. This will maximize protein synthesis and CNS adaptations. I would highly look at the below list and choose a full body routine that fits your goals.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Although, I would point out that if the goal is strictly aesthetic (abs being visible) this can be achieved through low body fat alone.1 -
rainbowbow wrote: »I don't have access to any of those methods. So for the time being I'll stick with the mirror.
I have done my own programme. I programme that I have used before so I know it works. I just started this programme It's basic but effective and I will change the exercises every 8 weeks.
Day 1. Chest and triceps
Day 2. Boxing
Day 3. Rest
Day 4. Back and biceps
Day 5. Legs and shoulders
Day 6. Boxing
Day 7. Rest or core.
3-4 exercises per muscle. 3 sets x 6 reps. 60 second rest between sets.
Considering you are only training muscles 1x per week, it's going to be largely inefficient compared to other programs. Ideally, you should be training body parts 2 or 3x a week. This will maximize protein synthesis and CNS adaptations. I would highly look at the below list and choose a full body routine that fits your goals.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Although, I would point out that if the goal is strictly aesthetic (abs being visible) this can be achieved through low body fat alone.
Fair point. It's why bro-splits still "work"1 -
rainbowbow wrote: »I don't have access to any of those methods. So for the time being I'll stick with the mirror.
I have done my own programme. I programme that I have used before so I know it works. I just started this programme It's basic but effective and I will change the exercises every 8 weeks.
Day 1. Chest and triceps
Day 2. Boxing
Day 3. Rest
Day 4. Back and biceps
Day 5. Legs and shoulders
Day 6. Boxing
Day 7. Rest or core.
3-4 exercises per muscle. 3 sets x 6 reps. 60 second rest between sets.
Considering you are only training muscles 1x per week, it's going to be largely inefficient compared to other programs. Ideally, you should be training body parts 2 or 3x a week. This will maximize protein synthesis and CNS adaptations. I would highly look at the below list and choose a full body routine that fits your goals.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Although, I would point out that if the goal is strictly aesthetic (abs being visible) this can be achieved through low body fat alone.
Fair point. It's why bro-splits still "work"
pretty much. Although i agree and personally train lower/upper multiple times a week myself.
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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.
But see, that's my point. Everyone still gives the standard "caloric deficit and lift weights" answer, but no one tells you about how to handle the meticulous meal prep, balancing hormones & hunger, and the little things that go along. Then people get frustrated because they think the answer is so simple and they beat themselves up because they can't get there. Where as if they had the full understanding of just how difficult it can be from most people to get there and even more so to maintain, they might set a more realistic approach.0 -
rainbowbow wrote: »I don't have access to any of those methods. So for the time being I'll stick with the mirror.
I have done my own programme. I programme that I have used before so I know it works. I just started this programme It's basic but effective and I will change the exercises every 8 weeks.
Day 1. Chest and triceps
Day 2. Boxing
Day 3. Rest
Day 4. Back and biceps
Day 5. Legs and shoulders
Day 6. Boxing
Day 7. Rest or core.
3-4 exercises per muscle. 3 sets x 6 reps. 60 second rest between sets.
Considering you are only training muscles 1x per week, it's going to be largely inefficient compared to other programs. Ideally, you should be training body parts 2 or 3x a week. This will maximize protein synthesis and CNS adaptations. I would highly look at the below list and choose a full body routine that fits your goals.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Although, I would point out that if the goal is strictly aesthetic (abs being visible) this can be achieved through low body fat alone.
Fair point. It's why bro-splits still "work"
As bro-splits go, this is fairly poorly designed.0 -
rainbowbow wrote: »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.
Yep. I got lean enough in the Spring, through deficit & lifting, to have a solid 4 pack. It's was cool but I also lost what little bust I had. Now maintaining about 5 lbs heavier at 21% body fat. Bust is back-yay! And, I like the muscle I've built in my legs. I'm okay with it
I still have some ab definition. Got some solid obliques going on. But, not as ripped as I was when under 20% body fat. Men can cut for abs and build their chest muscles.1 -
But see, that's my point. Everyone still gives the standard "caloric deficit and lift weights" answer, but no one tells you about how to handle the meticulous meal prep, balancing hormones & hunger, and the little things that go along. Then people get frustrated because they think the answer is so simple and they beat themselves up because they can't get there. Where as if they had the full understanding of just how difficult it can be from most people to get there and even more so to maintain, they might set a more realistic approach.
Seems like you have that understanding now.
It's easy to figure out what you need to do and hard for most of us to implement it. You can easily find out what to do and how to do it on the Net. That's where I found the info I use. However, no one can tell you what will work for you. You have to figure it out yourself.
I'm a contrarian by nature and chose a path that most people discourage (mostly because of myth and group think IMO) but it has worked for me - - more by luck than design. However, truth be told, developing abs were the LAST thing on my mind.
My objective was simply to lose weight/fat and gain strength. I achieved that and the bonus prize was the ab definition. So, perhaps, if you don't focus on the abs so much, you might become less frustrated and achieve them in the process as did I
Good luck!
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rainbowbow wrote: »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.
I think I'd almost put visual up towards the top of the list. If it's any help I did a little comparison a few months ago of several body composition methods and none of them were too far off, with visual being cheap, easy and fairly accurate.
http://community.myfitnesspal.com/en/discussion/10442509/body-composition-method-comparison#latest
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