how much cardio for a six pack

[4x4mudder]

Im trying to get a 6 pack by June 1st and I was wondering if im doing enough cardio. I ride my bike 5 miles a day as long as the weather is good and the whole time im goign hard and breathing heavy. do u think that is enough. once i get use to five miles ill bump it up to like 10 if i have time. i am guessing my body fat is between 15 and 18% it could be lower but i dunno im 5'6 140 pounds

[youi09]

running is a lot better for burning fat i think. run 1-3 miles everday instead.

[robbo86]

running burns a lot more than using a bike - also try some intense rowing on the highest setting for about half an hour - u should have buckets of sweat drippin off u - if you can try doing some toning work aswell

[TheSupaKorean]

Your cardio is probably fine the way it is. Just be sure to get on a good clean diet and the results will come in much faster. Check out the nutrition forum and you could possibly try keto. But if you arent in a calorie deficit your going to be at 15-18% come June 1st. Good luck and keep us updated on your progress.

[zackdarnell]

Originally posted by robbo86
try doing some toning work aswell

toning work?

[CyberGod]

Originally posted by zackdarnell
toning work?

Yeah, like picking those pink and/or yellow dumbells and using them to Deadlift. That might tone your lower back.

[fantaz]

do crunches too not just running
and stay off the sweets

[Anomeley]

I hate cardio, HATE IT. I bike 10 miles on a stationary bike daily (30 minutes) at level 15 (of 15) and do 6x40x65 weighted crunches (half in the morning when done lifting and half at lunch after cardio). I have been on my 2 a days for 5 weeks now and my lowers abs are finally starting to come in. Diet is the biggest key as someone else mentioned. June 1 is my target date too, I will be there well before I am thinking.

[Cute-Kitty]

Much cardio for a 6-pack. Much food reduction as well.

[Boogey_ MaN]

Originally posted by Anomeley
I hate cardio, HATE IT. I bike 10 miles on a stationary bike daily (30 minutes) at level 15 (of 15) and do 6x40x65 weighted crunches (half in the morning when done lifting and half at lunch after cardio). I have been on my 2 a days for 5 weeks now and my lowers abs are finally starting to come in. Diet is the biggest key as someone else mentioned. June 1 is my target date too, I will be there well before I am thinking.

what is your diet?

[Krayzyboy]

Yea I agree that you really shouldnt do bike. I have a 6 pack, and here's what I know has helped me have it. Only eat fattining foods once a week, and on that day keep it to a minimum, only in part of one meal. But still eat healthy that day, with the bad food.
Ok now to the working out part. You should work out your stoumach with super sets. Do 5 different sets of ab work outs right after another. Do 3 of these super sets. Crunches, 6 inch rotations, side crunches, legs straight up reach for the sky with a dumbell, whatever you can think of. This is what I did to get my abs how they are now. Besides that run, no more biking. 3 times a week running for a good 20 minutes, then running for about 5 minutes at the end. Then walk home from where your at to cool off. Hoping you live within half a mile from where you run. The best thing about running is that is increases your metabolism for the whole day, making you burn more fat the entire day.
If your really serious about loosing fat, join a boxing program. I did early this year before school and got out during school. You sweat like crazy there.

[Rush]

You can run and lose a ton of fat. I mean RUN not jog. You should be about to vomit at the end. 5 maybe 10 km per day (3, 6.25 miles for you americans). do that, eat right, sit ups. You should get it down.

[Fenix12]

Rush your from Aurora? I go to carter.