6 pac workout for me

[inzone50]

Alrite, i have an almost visible six pac. Its more of the losing the fat for it to be really visible. So how do i do that?

I started by not eating anything after 8pm.

drinking lots of water

No junk food

eating less carbs

i also work out 5 times a week. Lift weights. and i do sit ups about 80.

any more tips?

 

[inzone50]

any1?

 

[Ricky]

Do you do HIIT cardio now?

That seems to really help also.

I'd do more of that but I'm training for a marathon right now and it's tough to recover from HIIT.

 

[Quiksilver]

> Keep your daily food intake the same, but divide it into several smaller meals. Instead of 3 - 4 meals per day, eat 6 - 10 meals.

>Buy a tub of fish oil, take 6 - 9 capsules per day(eg. 3 for breakfast, 3 for lunch, 3 for dinner)

>Cut your workouts back to 3x per week and start increasing the intensity of them(more weight, more mental energy involved).

>Do cardio BEFORE BREAKFAST, 3 to 6 days per week, low intensity for 45min - 1hour. Morning cardio has been proven to be 3x more effective for fat loss than at any other time in the day.

>Eat more protein and fats, and cut your carbs. Balance your fats(saturated, polyunsaturated3/6/9, and monounsaturated.

> Cut your alcohol back to under 3 drinks per week.

> Get 7-9 hours of sleep per night, depending on quality.

> Cut your intake of sugars, any substance ending in ose(glucose, sucrose, fructose).

> Cut your intake of sodium down to a minimum.

> Take a multivitamin

> Think about a thermogenic fat burner

> Drink 8 - 10 glasses(250ml each) of green tea per day. It boosts your metabolism.

> Patience. Give it 6 - 8 weeks before you're truely satisfied.

 

[Zerix]

>Buy a tub of fish oil, take 6 - 9 capsules per day(eg. 3 for breakfast, 3 for lunch, 3 for dinner)

>Do cardio BEFORE BREAKFAST, 3 to 6 days per week, low intensity for 45min - 1hour. Morning cardio has been proven to be 3x more effective for fat loss than at any other time in the day.

> Cut your intake of sodium down to a minimum.

Few questions, as I'm in the same position as the OP.

1) Why so many fish oil capsules? And where can I buy a huge pack and not get ripped by GNC everytime.

2) Cardio before breakfast, I can probably manage that, I have access to a pool so I can wake up and go swimming, but... what if I wake up hungry and don't have enough energy for the cardio?

3) What's up with the sodium?

And lastly, what's a thermogenic fat burner?

 

[andy904]

this are the exercices i do and work for me,
i do 3-4 sets of crunches 25-45 reps with only 10 to 20 seconds of rest between sets, leg crossed crunches 3-4 sets of 30 reps and leg lifts 4 sets of only 20 reps

this gives me a nice burn, and dont forget to do cardio at least once a week

 

[benjiprice]

Few questions, as I'm in the same position as the OP.

1) Why so many fish oil capsules? And where can I buy a huge pack and not get ripped by GNC everytime.

2) Cardio before breakfast, I can probably manage that, I have access to a pool so I can wake up and go swimming, but... what if I wake up hungry and don't have enough energy for the cardio?

3) What's up with the sodium?

And lastly, what's a thermogenic fat burner?

1/3) Both of those, along with drinking a lot of water, will reduce you water retention, making you "tighter". Fish oil is just a good idea anyway because of its multiple health benefits.
Try bodybuilding.com to buy cheaper ones. Salmon oil is usually better than cod oil.

2) Because your glycogen and body sugar levels are depleted when you wake up, your body will burn body fat. If you eat before your morning cardio session you're giving it alternative fuel.

Thermogenic fat burners increase your body metabolism. You should be careful with these because they can be dangerous if you overdose. They can also mess with your nerves. They're certainly very effective but you can consider other non-thermo fat burners, like green tea capsules, sesamin, and CLA. These aren't as good but they're tamer on the body.

Btw I don't know if you're doing it, but don't train your ab muscles every day. Mix things up but give them time to recover. That's just relevant for when you have low enough bf for a 6-pack.

Good luck!

 

[Quiksilver]

Training abs isn't even necessary for your purposes. Sure it shouldn't be neglected, but don't expect crunches/situps to give you killer abs. Train them two to three times per week, two sets of 15 reps, weighted(hold a dumbbell behind your head, not over your chest.)

As blinkwatt said once, abs are made in the kitchen.

 

[EFFORT]

a huge part of body transformations are done in the kitchen. Most guys even if there doing bs routines, still put forth a lot of effort in the gym. If they all put the same amount of effort forth in the kitchen they'd be pretty happy with there results.

 

[Warboss Alex]

A lot of people who have a 'nearly' visible six pack would probably have a far crisper one if their abs were properly developed. I would personally cut your ab work down to 2x15/3x10 of weighted decline situps (with a plate or dumbbell on your chest). Could just be that your abs simply aren't developed enough to show through, and doing a 100 situps a workout isn't going to do anything to make them bigger. Bigger abs = more visible abs.

 

[Zerix]

1/3) Both of those, along with drinking a lot of water, will reduce you water retention, making you "tighter". Fish oil is just a good idea anyway because of its multiple health benefits.
Try bodybuilding.com to buy cheaper ones. Salmon oil is usually better than cod oil.

2) Because your glycogen and body sugar levels are depleted when you wake up, your body will burn body fat. If you eat before your morning cardio session you're giving it alternative fuel.

Thermogenic fat burners increase your body metabolism. You should be careful with these because they can be dangerous if you overdose. They can also mess with your nerves. They're certainly very effective but you can consider other non-thermo fat burners, like green tea capsules, sesamin, and CLA. These aren't as good but they're tamer on the body.

Btw I don't know if you're doing it, but don't train your ab muscles every day. Mix things up but give them time to recover. That's just relevant for when you have low enough bf for a 6-pack.

Good luck!

So it's more effective taking in at least 6 capsules rather than the recommended 2-3 as said on the bottle?

 

[Shane278]

A.M cardio on an empty stomach 5 days a week for 40 mins

Weighs 3 days a week

Followed by a high protein diet, no carbs after 5.