Ultimate Guide to SIX-PACK ABS! SHARE UR TIPS
- Thread starter PeterNorthisawesome
- Start date
Paintballguy
Master Don Juan
I used to work with a amatuer bodybuilder a few years back. The week or two before his show was ridiculous. He must of been so dehydrated because he barely drank any water at all.
PeterNorthisawesome
Banned
Ya I was SO sick one day I didn't eat, just drank water went instense swimming. Slept then ate nothing and went intense swimming the next day. Maybe 3% a day is too much but I certanly dropped 1-2% of fat. By the end of the week I probably droppped 3%.
[S]alvatore
Master Don Juan
Hmm, I would say it was water & muscle that you lost.
Abs are made in the kitchen, not the gym.
You actually already have your abs under a layer of fat.
So to see your abs you have to remove that layer of fat.
How do you do this? Lots of cardio and lots of sweating.
I run in the mornings before I eat breakfast.
You actually already have your abs under a layer of fat.
So to see your abs you have to remove that layer of fat.
How do you do this? Lots of cardio and lots of sweating.
I run in the mornings before I eat breakfast.
PeterNorthisawesome
Banned
Ok Zip that's how to get a small sixpack the way to get BIGGER more VISIBLE ones is to do weighted high resistance crunches and stuff. Anyone one know any other exercises like Russian Twist?
PeterNorthisawesome
Banned
Ok based on reading I finally conluded how to get a sixpack!
1. Cardio every other day from lifting weights or do it everyday. Cardio should be intense (sprinting, basketall, running, swimming, cycling.)
2. Diet (No Sugar, Bad cholestrol or fats, eat fruits/ veg, calorie shouldn't matter if you burn it off.)
3. Best exercise for stomach is... WEIGHTED SITUPS! (3sets of 15-30 reps) because it works all the muscle including the hipflexors and because of weight cause the muscle to get bigger. Do supersets by doing your back too in this way both will grow.
1. Cardio every other day from lifting weights or do it everyday. Cardio should be intense (sprinting, basketall, running, swimming, cycling.)
2. Diet (No Sugar, Bad cholestrol or fats, eat fruits/ veg, calorie shouldn't matter if you burn it off.)
3. Best exercise for stomach is... WEIGHTED SITUPS! (3sets of 15-30 reps) because it works all the muscle including the hipflexors and because of weight cause the muscle to get bigger. Do supersets by doing your back too in this way both will grow.
Charm&Style
Master Don Juan
It depends what type of abs your looking for.
there are Cut Abs
and the Big and Bulky Abs
both require a very low amount of body fat, and ofcourse the typical cardio.
inorder to get cut abs, keep a well balanced diet, do cardio, and the typical ab workouts....(crounchers, situps, pole twirls, leg dips...etc)
now if you want the big and bulky abs you do the same exercises expect you add weights to them
there are Cut Abs
and the Big and Bulky Abs
both require a very low amount of body fat, and ofcourse the typical cardio.
inorder to get cut abs, keep a well balanced diet, do cardio, and the typical ab workouts....(crounchers, situps, pole twirls, leg dips...etc)
now if you want the big and bulky abs you do the same exercises expect you add weights to them
stevey_2000
Senior Don Juan
i know it's been said hundreds of times but bodyfat is your worst enemy when trying to get abs, i've got very good abs at the moment and my secret?....
persistance!!, persistance in training and persistance in eating well and kicking fast/foods out of the diet...
do this and they will eventually show, just dont lose heart if they dont come in the first 3 months, i know people who have been to the gym with me who give up waaaaay too easy if they dont get results quickly
persistance!!, persistance in training and persistance in eating well and kicking fast/foods out of the diet...
do this and they will eventually show, just dont lose heart if they dont come in the first 3 months, i know people who have been to the gym with me who give up waaaaay too easy if they dont get results quickly
For me the sacrifice I have to make in diet and overall size to reach six pack level isn't worth the price.
-I've never felt healthy with a six pack due to the dehydration needed for a 6'1" frame.
-You do have to be really anal about not combining carbs & fat, and few people have the knowledge, time, and money to reach that goal and not be very malnutritioned. I still do it to some extent, I just save it for cutting or maintenance. Peanut butter with celery is the most REALISTIC food I can think of that could help achieve this goal. Power bars with only protein+fat are an expensive solution.
-Muscle gains can be extremely hard.
-When you do cardio everyday your state of mind is affected. At first it seems nice because you're so much more aware than everybody else. After a while you realize it kind of sucks because a week seems to last FOREVER.
-If you miss a meal, especially since you do the eating 6 times a day, expect mood swings. This happens less for me when I opt for bulkier builds.
-You will be drinking a lot of water. Water, the six packs best friend & worst enemy. You burn more calories with more water and have a faster metabolism, but it also fills up those vessels surrounding the fat cells, making you look even fatter. Keep hydrated, but use cardio or drinking to get dehydrated when you want to. This is why if you're ever out with friends and you guys take your shirts off, its usually after the exercise from a game has gone on for a bit, not at the beginning, or its a couple hours after some drinks.
The most ripped I've ever looked with a six pack is when I was extremely dehydrated from alcohol. Its amazing what a few days of malnutrition can do to your body, and make you realize how much water is visible as "fat".
This explains the whole Ben Afleck phenomenon. The guy looked in excellent shape, but a couple of years ago it was found out he was an alcoholic. Turns out the alcoholism only helped him to look more ripped once you realize how well massive quantities of alcohol dehydrates you. But then what do you do next time when you get challenged to a footrace?
My ex came up this weekend and I wanted to be ripped for her & do a little booty call. So, I was thinking about going through the whole dehydration routine. But, you know what? It wasn't worth the time I would miss at restaraunts with friends, or tennis, or tubing down mountain creeks. This is why most balanced people gravitate to a healthy, less ripped physique, eventually. (But still have the knowledge to suprise you with their pack, periodically, to keep you on your toes!!)
So to re-cap for a six pack you can do several things:
Reduce bodyfat -
Reduce carb + fat meals.
-Advantages: It works, really well.
-Disadvantages: Your eating habits will differentiate you from almost everyone you meet.
Reduce calories.
-Advantages: It works.
-Disadvantages: You have to change your diet to make up for the fewer nutrients and you're bound to lose muscle along with the fat.
Dehydrate yourself -
Drink less water
-Advantages: It works on a temporary basis.
-Disadvantages: You eventually have to hydrate yourself or deal with the mood swings that come from being dehydrated.
Drink more alcohol
-Advantages: It works very well on a temporary basis even with VERY short notice.
-Disadvantages: You eventually have to hydrate yourself, and too much too often and you could become an alcoholic.
Boost your metabolism -
Increase meal variance
-Advantages: It works very well.
-Disadvantages: You might be more susceptile to mood changes if you don't eat a lot each meal and then miss one.
Cardio -
-Advantages: It works very well.
-Disadvantages: Like lowering your calories you'll probably lose a little muscle mass & if you go all out and do it every morning it makes every day seem like a year - which some might consider an advantage but I think it makes you extreme relative to the status quo. I like to be a little laid back, though.
Take stimulants like smoking or coffee -
-Advantages: It works.
-Disadvantages: It works because its killing you. You "stimulate" major organs so they burn more calories. You harm organs like your lungs so your body expends more energy maintaining them.
-I've never felt healthy with a six pack due to the dehydration needed for a 6'1" frame.
-You do have to be really anal about not combining carbs & fat, and few people have the knowledge, time, and money to reach that goal and not be very malnutritioned. I still do it to some extent, I just save it for cutting or maintenance. Peanut butter with celery is the most REALISTIC food I can think of that could help achieve this goal. Power bars with only protein+fat are an expensive solution.
-Muscle gains can be extremely hard.
-When you do cardio everyday your state of mind is affected. At first it seems nice because you're so much more aware than everybody else. After a while you realize it kind of sucks because a week seems to last FOREVER.
-If you miss a meal, especially since you do the eating 6 times a day, expect mood swings. This happens less for me when I opt for bulkier builds.
-You will be drinking a lot of water. Water, the six packs best friend & worst enemy. You burn more calories with more water and have a faster metabolism, but it also fills up those vessels surrounding the fat cells, making you look even fatter. Keep hydrated, but use cardio or drinking to get dehydrated when you want to. This is why if you're ever out with friends and you guys take your shirts off, its usually after the exercise from a game has gone on for a bit, not at the beginning, or its a couple hours after some drinks.
The most ripped I've ever looked with a six pack is when I was extremely dehydrated from alcohol. Its amazing what a few days of malnutrition can do to your body, and make you realize how much water is visible as "fat".
This explains the whole Ben Afleck phenomenon. The guy looked in excellent shape, but a couple of years ago it was found out he was an alcoholic. Turns out the alcoholism only helped him to look more ripped once you realize how well massive quantities of alcohol dehydrates you. But then what do you do next time when you get challenged to a footrace?
My ex came up this weekend and I wanted to be ripped for her & do a little booty call. So, I was thinking about going through the whole dehydration routine. But, you know what? It wasn't worth the time I would miss at restaraunts with friends, or tennis, or tubing down mountain creeks. This is why most balanced people gravitate to a healthy, less ripped physique, eventually. (But still have the knowledge to suprise you with their pack, periodically, to keep you on your toes!!)
So to re-cap for a six pack you can do several things:
Reduce bodyfat -
Reduce carb + fat meals.
-Advantages: It works, really well.
-Disadvantages: Your eating habits will differentiate you from almost everyone you meet.
Reduce calories.
-Advantages: It works.
-Disadvantages: You have to change your diet to make up for the fewer nutrients and you're bound to lose muscle along with the fat.
Dehydrate yourself -
Drink less water
-Advantages: It works on a temporary basis.
-Disadvantages: You eventually have to hydrate yourself or deal with the mood swings that come from being dehydrated.
Drink more alcohol
-Advantages: It works very well on a temporary basis even with VERY short notice.
-Disadvantages: You eventually have to hydrate yourself, and too much too often and you could become an alcoholic.
Boost your metabolism -
Increase meal variance
-Advantages: It works very well.
-Disadvantages: You might be more susceptile to mood changes if you don't eat a lot each meal and then miss one.
Cardio -
-Advantages: It works very well.
-Disadvantages: Like lowering your calories you'll probably lose a little muscle mass & if you go all out and do it every morning it makes every day seem like a year - which some might consider an advantage but I think it makes you extreme relative to the status quo. I like to be a little laid back, though.
Take stimulants like smoking or coffee -
-Advantages: It works.
-Disadvantages: It works because its killing you. You "stimulate" major organs so they burn more calories. You harm organs like your lungs so your body expends more energy maintaining them.
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They'll help, but why do 3 sets of 60 crunches when you can do 3 sets of 8 weighted crunches? Also, most people do crunches wrong, the added weight ensures you make gains even if you're not completely dedicated to form.
And when you're doing 3x60 already, what do you do to make gains? Another 60? That will definately help for strength gains, but not for bulking gains. The time to effort ratio always favors the weighted exercises.
And when you're doing 3x60 already, what do you do to make gains? Another 60? That will definately help for strength gains, but not for bulking gains. The time to effort ratio always favors the weighted exercises.
Thanks, I'm getting there..
Its related to Insulin. Carbs spike your insulin, and with the fat conveniently there your body goes to work storing fat.
If you reduce carb + fat foods though, you can expect to lose major fat because you're almost NEVER putting more more on. Warboss Alex said it right, that if you're bulkier you shouldn't really ever have to even worry about this because of the sheer energy required to do the lifts and restock the glycogen, but the people who want to stay skinny with a six pack (as they get older) should definately move to this style of diet.
I say limit the carbs to avoid diabetes, its not like your pancreas can take that abuse forever, anyway. I typically only eat carbs when I WANT the insulin spike to wake me up, maybe give me energy before a game of bball, or the after workout metabolism boost. Protein & fiber for placeholders. Fat for energy, and Carbs for SUPER energy. If my job was more active or if I was a dedicated bulker I would definately eat more carbs. As it is I would probably eat LESS carbs if I could get as many nutrients and fiber without them.
Its related to Insulin. Carbs spike your insulin, and with the fat conveniently there your body goes to work storing fat.
If you reduce carb + fat foods though, you can expect to lose major fat because you're almost NEVER putting more more on. Warboss Alex said it right, that if you're bulkier you shouldn't really ever have to even worry about this because of the sheer energy required to do the lifts and restock the glycogen, but the people who want to stay skinny with a six pack (as they get older) should definately move to this style of diet.
I say limit the carbs to avoid diabetes, its not like your pancreas can take that abuse forever, anyway. I typically only eat carbs when I WANT the insulin spike to wake me up, maybe give me energy before a game of bball, or the after workout metabolism boost. Protein & fiber for placeholders. Fat for energy, and Carbs for SUPER energy. If my job was more active or if I was a dedicated bulker I would definately eat more carbs. As it is I would probably eat LESS carbs if I could get as many nutrients and fiber without them.
I'm now trying to show my abs, because I can't lift until next week (I twisted my right shoulder playing football) and because beach is coming within 3 weeks. Unfortunately, I tend to store all of my fat in the stomach area, so I usually need to get down to 8% in order for my abs to show (and even at 8%, I sometimes experience bloating, thus a protruding gut).grr said:
What about breakfast? Am I supposed to eat lots of carbs as I wake up, right? And what about, like, tuna or cheese which are protein and fat? Am I allowed to eat them, provided that I do lots of cardio?
Eat in the morning. Not eating and doing cardio in the morning is the best way to lose weight, sure, but you'll lose almost as much muscle mass as fat. Plus you need those carbs to jumpstart your metabolism for the rest of the day.
If you don't do the carbs in the morning your mainly protein+fat diet for the rest of the day will make a reduced energy level and you won't even want to exercise or even think too hard. You'll probably be moody because of this, too.
I don't consider cheese in the same category as tuna because I gain weight like crazy when I eat/drink anything dairy. I consider dairy a mild form of steroids, almost.
I definately react to dairy more than any type of protein, especially in milk form.
But yeah, tuna is like the peanut, almond, peanut butter examples. Its got very few carbs but a lot of protein & fat, which does practically nothing to fat gain as long as you don't exceed your calories. Basically: If you ate more stuff like tuna you should expect to lose weight while maintaining muscle mass.
For the basic, relatively inactive lifestyle:
Carbs + Fat = Gain Fat
Protein + Fat or Carbs = Build or Maintain Muscle (preferrably fat over carbs)
Then as you add more activities to your week like weightlifting, cardio, etc, you increase your carb intake and you can even try to time it for before or after the activity.
So, yes, you can definately eat tuna and cheese. (Tuna > cheese.)
The only reason I don't recommend tuna and instead recommend nuts is because I personally can't think of eating tuna "as is".
haha, I just realized how funny that sounds :X
If you don't do the carbs in the morning your mainly protein+fat diet for the rest of the day will make a reduced energy level and you won't even want to exercise or even think too hard. You'll probably be moody because of this, too.
I don't consider cheese in the same category as tuna because I gain weight like crazy when I eat/drink anything dairy. I consider dairy a mild form of steroids, almost.
I definately react to dairy more than any type of protein, especially in milk form.But yeah, tuna is like the peanut, almond, peanut butter examples. Its got very few carbs but a lot of protein & fat, which does practically nothing to fat gain as long as you don't exceed your calories. Basically: If you ate more stuff like tuna you should expect to lose weight while maintaining muscle mass.
For the basic, relatively inactive lifestyle:
Carbs + Fat = Gain Fat
Protein + Fat or Carbs = Build or Maintain Muscle (preferrably fat over carbs)
Then as you add more activities to your week like weightlifting, cardio, etc, you increase your carb intake and you can even try to time it for before or after the activity.
So, yes, you can definately eat tuna and cheese. (Tuna > cheese.)
The only reason I don't recommend tuna and instead recommend nuts is because I personally can't think of eating tuna "as is".
haha, I just realized how funny that sounds :X
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PeterNorthisawesome
Banned
Well I read a lot of articles on the internet and magazines and most people do crunches wrong so they only work out upper stomach. If you really want to work your abs and get bigger abs you need to treat it like every other muscle and use heavy resistance = weights. So good exercises for gaining mass for your abs are weighted situps and weighted incline situps cuz it works out your whole stomach.bud_2005 said:
If your gonna do crunches you have to concentrate and keeps the abs tight this will only take 20-25 reps if it's too easy then add weight. It helps to combine regular crunches with reverse crunches. Good advice from Anthony Ellis program is "Abs are not made in the gym it's made in the kitchen." When I used to be fat BF20% I would do 100 situps 100 crunches everday but my sixpack wasn't visible now that I'm down to 16% and doing cardio it's visible.
grr said:Eat in the morning. Not eating and doing cardio in the morning is the best way to lose weight, sure, but you'll lose almost as much muscle mass as fat. Plus you need those carbs to jumpstart your metabolism for the rest of the day.
If you don't do the carbs in the morning your mainly protein+fat diet for the rest of the day will make a reduced energy level and you won't even want to exercise or even think too hard. You'll probably be moody because of this, too.
I don't consider cheese in the same category as tuna because I gain weight like crazy when I eat/drink anything dairy. I consider dairy a mild form of steroids, almost.
But yeah, tuna is like the peanut, almond, peanut butter examples. Its got very few carbs but a lot of protein & fat, which does practically nothing to fat gain as long as you don't exceed your calories. Basically: If you ate more stuff like tuna you should expect to lose weight while maintaining muscle mass.
For the basic, relatively inactive lifestyle:
Carbs + Fat = Gain Fat
Protein + Fat or Carbs = Build or Maintain Muscle (preferrably fat over carbs)
Then as you add more activities to your week like weightlifting, cardio, etc, you increase your carb intake and you can even try to time it for before or after the activity.
So, yes, you can definately eat tuna and cheese. (Tuna > cheese.)
The only reason I don't recommend tuna and instead recommend nuts is because I personally can't think of eating tuna "as is".
haha, I just realized how funny that sounds :X
Thank you very much again
I have no problem eating tuna, I love the taste of it "as is", maybe it's just me. Another question: what about milk? Bodybuilders usually drink lots of milk even when cutting, am I supposed to drink any beside in the morning or before/after the workout?
