[buttheadyeah]

Who wants to try to get a six pack with me?

I've read how much it helps in the sack and how healthy it is...well im gonna be trying and 5/20/09 marks the day this journey begins...hop on board if you wanna try.

[Lazy 8]

Originally Posted by buttheadyeah

Who wants to try to get a six pack with me?

I've read how much it helps in the sack and how healthy it is...well im gonna be trying and 5/20/09 marks the day this journey begins...hop on board if you wanna try.

What's your plan/routine going to be?

[Thimsile]

Already beat you to it! haha sorry. You should have no hard time at all getting a six pack as long as long as theres not too much body fat there. When I started training martial arts I was able to get a six pack in about a month and now I've had one for about three years. I always tell my friends to punch me as hard as they can in my stomach and it doesn't ever hurt haha.

Anyways, when your working abs, you should always keep going until you burnout (can't do anymore reps). Starting out I'd say tou should do 30 crunches, 30 Russian twists, 30 side leg raises, 30 leg lifts, and 10 good v-ups every other day. This will work not only your abs, but your obliques as well.

By the way, a Russian twist is a regular situp but when you get to the top you need to rotate your core one way, throw a punch, then rotate the other way and throw a punch.

For side leg raises you need to lay on your side with your bottom arm spread out to the side holding you up slightly. Now bend your legs and bring them towards the ceiling while you curl and tighten up your obliqeus. You should feel a burn after 10 or so.

And v-ups are the hardest. Lay on your back with your arms stretched straight up over your head and your legs straight. Now bring your legs AND your torso up simultaneously and touch your hands to your feet. The only thing that should bend is you waist, arms and legs straight.

Keep posting on this thread because I would like to see how it goes for you. Good luck with it!

Oh and make sure you're getting plenty of protein.

[buttheadyeah]

ok what im doine is push ups pull ups and weights lol
i dont need ab workouts cuz my abs are there just covered in fat.

[PESG]

There is a common misconception about "six-packs" in the fitness world. People think they have to work their abs every day and work them harder than all of your other muscles. In reality, the key to getting a six-pack can be found mostly in your diet. Everyone has abs but most people have too much fat covering them. I never work my abs and I never will. But I have a six-pack because I'm lean in the stomach area (132 lbs). Just staying in decent shape, doing total body workouts, and simply keeping the fat off of your gut is all you need to get defined abs. Crunches, V-ups, Mason twists, and bicycles are the best core exercises

[buttheadyeah]

yup thats why im not gonna workout abs to get my sixpack..i do pull ups and push ups ..up to 500 push ups a day and it burns all the fat away....

[buttheadyeah]

btw im 5' 10" and 180 lbs..mostly muscle i just have this layer of fat over my abs..its gotta go.

[kingpole]

Originally Posted by buttheadyeah

btw im 5' 10" and 180 lbs..mostly muscle i just have this layer of fat over my abs..its gotta go.

Big Al reccomended some low intesity cardio not getting above 6-65% of your max heart rate. tnhis way you maintsain your muscle mass and cut back on adipose tissue.

Also i believe you need to work those abs as well as cardio, diet, and resistance training (weights) i got a 4 pack now i can feel them.

[SouthernJoe]

Buttyeah if that's all you have to work with I'm gonna through some additional suggestions.

Throw some dips in there, air squats, one legged squats, burpees, etc. be creative with bodyweight stuff, do them at angles, mix up the workouts. You can do a great workout of say 5 pullups, 10 pushups, 15 squats for one round for 20 min.

You can really increase fat burning through the use of HIIT sessions or better yet a protocol called Tabata. What is tabata? It is a type of interval training that utilizes anaerobic and aerobic modalities into a really short, intense workout.

basically you pick a time say 4 minutes of work and you break that up as follows: choose your exercise like air squats or burpees and do 20 seconds of work followed by 10 seconds of rest and repeat until you complete 4 minutes of work.

That is a great way to get the far burning engine working.

Also look towards your diet, Shoot your protein intake to 1.0 G/lbs of body weight to preserve muscle, keep carbs generally low but eat the majority of your carbs in the post workout window ( about 30 - 90 min after exercise), and stick to healthier monounsaturated fats like olive oils and avacados, etc. Be sure your food comes from natural whole foods and not sugar, or excess grains and cereals.

You don't need to do a long ab workout either, google static exercises like L-sits and planks for ideas, quick simple and effective.

[going411by7]

Dammit! I'm really committed to losing that last 15 pounds and getting my six pack back. You guys have helped motivate me. I'm back in the pool for five miles a week and back to six small meals a day. This combo helped me lose the first 15.