6 pack by summer possible ?

[ShaShaaaax3]

how many pounds do you think I need to lose? What would you say the best way to do it is ?
I just started keto yesterday & I'm lifting 4x a week, I warm up before I lift by jogging a mile, I do spin classes 2-3 times a week and I try to fit hiit in whenever I can

[astigos]

You look pretty close. Ten to fifteen pounds should do it. New York represent!

[ShaShaaaax3]

You look pretty close. Ten to fifteen pounds should do it. New York represent!

what do you think the best way to get one is ?
I don't really work my abs , is it really necessary ? Should I add some plyometrics ?

[astigos]

what do you think the best way to get one is ?
I don't really work my abs , is it really necessary ? Should I add some plyometrics ?

Six packs are made in the kitchen. You either have to shed fat or build ab muscles. That's it. Just keep up your diet and it'll come (assuming you have enough muscle underneath for them to show).

I like to supplement my ab workout by doing one handed chest presses and one handed standing shoulder presses, however. One handing and standing variations force you to tighten your core.
I also prefer to do only weighted ab exercises to failure.

[bears54y2]

what do you think the best way to get one is ?
I don't really work my abs , is it really necessary ? Should I add some plyometrics ?

Abs are really all in your diet..the lower the body fat, the more abs you will see..a calorie defecit obviously..and also yes..abs are a muscle too..don't treat them any differently..using some resistance while doing some abs exercises will definitely not hurt

[hansnfranzzz]

Dat dere diet is more important than your running. Do both, by all means, but the popular mentality is to prioritize exercise over diet tracking. It should be the other way around.

You already have a 6-pack, there's just fat and water-weight hiding it. Work abs the same amount that you workout every other muscle group. I prefer weighted ab exercises; failure in the 8 to 15 rep range rather than just doing 50 crunches.

I bet you could get pretty close to a 6-pack by mid-June.

[healthybrah]

Yes it's possible just lose 15 pounds and keep working your abs.. btw keto is retarded.

[healthybrah]

Dat dere diet is more important than your running. Do both, by all means, but the popular mentality is to prioritize exercise over diet tracking. It should be the other way around.

You already have a 6-pack, there's just fat and water-weight hiding it. Work abs the same amount of you workout every other muscle group. I prefer weighted ab exercizes; failure in the 8 to 15 rep range rather than just doing 50 crunches.

This guy is spot on, exercise induced fat loss is pretty hard when you're not watching your diet. Plus it can make you overeat due to hunger pains.

[ShaShaaaax3]

Yes it's possible just lose 15 pounds and keep working your abs.. btw keto is retarded.

15 pounds and I won't even be 100 lbs...
how is keto retarded?

[JAnderson512]

15 pounds and I won't even be 100 lbs...
how is keto retarded?

If abs are a main priority of yours I would most definitely do some weighted ab exercises to help build up your abs while you uncover them. Someone above stated 8-15 reps but I train mine around the 20-30 rep range and im seeing good results but im sure both rep ranges work. Keto is not something I would ever personally do, but thats not saying its horrible I just believe in a more balanced approach to dieting. If you are in a 20% caloric deficit while consuming a balanced macro diet aong with proper exercise a six pack is not too far off. Instead of worrying about a certain weight you need to hit to have abs, let the mirror be your guide. Do you have an idea about what amount of calories and macros you need to be eating?

[ShaShaaaax3]

If abs are a main priority of yours I would most definitely do some weighted ab exercises to help build up your abs while you uncover them. Someone above stated 8-15 reps but I train mine around the 20-30 rep range and im seeing good results but im sure both rep ranges work. Keto is not something I would ever personally do, but thats not saying its horrible I just believe in a more balanced approach to dieting. If you are in a 20% caloric deficit while consuming a balanced macro diet aong with proper exercise a six pack is not too far off. Instead of worrying about a certain weight you need to hit to have abs, let the mirror be your guide. Do you have an idea about what amount of calories and macros you need to be eating?

my keto macros are 1300 cal , 17 g carb , about 100 g fat & about 100 g protein
my normal macros are around 1300 cal , 58 g fat , 115 g carb & 115 g protein

[JAnderson512]

my keto macros are 1300 cal , 17 g carb , about 100 g fat & about 100 g protein
my normal macros are around 1300 cal , 58 g fat , 115 g carb & 115 g protein

Ok, have you been cutting for some time now and looking to switch to keto to see if it can further help fat loss?

[ShaShaaaax3]

Ok, have you been cutting for some time now and looking to switch to keto to see if it can further help fat loss?

i've been cutting since january & i've only lost like 6 lbs -_-

[JAnderson512]

i've been cutting since january & i've only lost like 6 lbs -_-

Well you are definitely on the very low end of your minimum calorie requirements. If you have been that low since january your metabolism has probably slowed way down to try to maintain what you have left

[ShaShaaaax3]

Well you are definitely on the very low end of your minimum calorie requirements. If you have been that low since january your metabolism has probably slowed way down to try to maintain what you have left

yea that's why last week I tried to eat as much as i possibly could before I started the keto
I actually think I was between 4-6000 calories a day, I barley gained weight though

[upt88]

i've been cutting since january & i've only lost like 6 lbs -_-

thats pretty good, roughly 2 pounds a month, but for your activity level i would think your probably eating a lil too much cals, or the keto is not too effective.
like above posteres have stated abs are made in the kitchen, and genetics do play a roll in how early or late u see ur abs into your cut.
some people say they see them at about 15% and some people need to get down to lower bf in order to see them.

what i've been doing is hit abs twice a week, decline cruches (with weights) and ab roller are the best ab workouts

[upt88]

yea that's why last week I tried to eat as much as i possibly could before I started the keto
I actually think I was between 4-6000 calories a day, I barley gained weight though

whoa, if you been cuttin since january your metoblism should not be a problem slowing down, what ur doing is kinda extreme of 4-6000 cals a day, all you need to do is one day a week eat at your maintaince cals or just over a bit, and you will be fine going right back into your cut the next day.
otherwise the body gets used to being deprived of energy and it will hang on for dear life of the fat.

hope this helps, i'm in the same position trying to get my abs to pop for summer, good luck

[JAnderson512]

whoa, if you been cuttin since january your metoblism should not be a problem slowing down, what ur doing is kinda extreme of 4-6000 cals a day, all you need to do is one day a week eat at your maintaince cals or just over a bit, and you will be fine going right back into your cut the next day.
otherwise the body gets used to being deprived of energy and it will hang on for dear life of the fat.

hope this helps, i'm in the same position trying to get my abs to pop for summer, good luck

Yeah I agree the 4-6000 was maybe extreme. From her first post her activity level sounds pretty high.. Lifting 4x a week with a mile jog beforehand every time, spinning class 2-3 times a week plus HIIT whenever possible is quite a bit of activity. Even at her weight 1300 calories is on the low end of minimum requirements, not dangerously low but definitely not too much. Unless when she does these activities she doesn't do them very intense? But I agree on the once a week to eat at maintenance or maybe slightly over.

[ShaShaaaax3]

thats pretty good, roughly 2 pounds a month, but for your activity level i would think your probably eating a lil too much cals, or the keto is not too effective.
like above posteres have stated abs are made in the kitchen, and genetics do play a roll in how early or late u see ur abs into your cut.
some people say they see them at about 15% and some people need to get down to lower bf in order to see them.

what i've been doing is hit abs twice a week, decline cruches (with weights) and ab roller are the best ab workouts

I only started keto monday ... and TOO MANY CALORIES? you're joking right ? 1300 calories a day
plus lifting 4x a week, hiit once and spin classes at least twice..
If anything I'm eating too little calories.

whoa, if you been cuttin since january your metoblism should not be a problem slowing down, what ur doing is kinda extreme of 4-6000 cals a day, all you need to do is one day a week eat at your maintaince cals or just over a bit, and you will be fine going right back into your cut the next day.
otherwise the body gets used to being deprived of energy and it will hang on for dear life of the fat.

hope this helps, i'm in the same position trying to get my abs to pop for summer, good luck

I ate 4-6000 calories for 4 days and carbed up before I started the keto
now that I'm on keto i'm eating less then 17 carbs a day still at 1300 calories and around 100 g of fat

[ShaShaaaax3]

Yeah I agree the 4-6000 was maybe extreme. From her first post her activity level sounds pretty high.. Lifting 4x a week with a mile jog beforehand every time, spinning class 2-3 times a week plus HIIT whenever possible is quite a bit of activity. Even at her weight 1300 calories is on the low end of minimum requirements, not dangerously low but definitely not too much. Unless when she does these activities she doesn't do them very intense? But I agree on the once a week to eat at maintenance or maybe slightly over.

my lifts aren't very intense because I'm a small person, I lift what I can lift .. how can I make my lifting more intense because it's really not intense at all. Like 3x15 reps break in between... it's all just kind of boring, how can i spice it up because I don't really sweat much when i lift
I jog the mile at 6 mph
and spin class & hiit is just intense in general. I might have hiit a plateau with spin class though because it's not nearly as hard as it used to be
should i start taking another class instead ?

[sharpieblet]

my lifts aren't very intense because I'm a small person, I lift what I can lift .. how can I make my lifting more intense because it's really not intense at all. Like 3x15 reps break in between... it's all just kind of boring, how can i spice it up because I don't really sweat much when i lift
I jog the mile at 6 mph
and spin class & hiit is just intense in general. I might have hiit a plateau with spin class though because it's not nearly as hard as it used to be
should i start taking another class instead ?

intensity is relative. i'm a manlet...5'5" and 146 lbs...that doesn't mean i don't lift the absolute most i can with good form. make your rep range 5-10 and see how that does for you, you don't have to have higher rep range to shed bodyfat. and do weighted ab work with a similar rep range...abs are revealed by diet, but if you never work them how can you expect them to look great when they're revealed? just like any other muscle group. losing 100 lbs won't mean a man will have awesome looking pecs and arms when he's done...he's gotta be hitting them with resistance throughout the process. you could also try a 5x5 rep scheme as well. when cutting, you'd be better off sticking with lower reps as opposed to higher reps if you were to choose one or the other, thankfully life is full of choices and you can choose to do BOTH. spend a couple weeks on lower rep range and a couple on moderate-higher and cycle it out. you'll get there as long as your diet stays consistent.

[JAnderson512]

intensity is relative. i'm a manlet...5'5" and 146 lbs...that doesn't mean i don't lift the absolute most i can with good form. make your rep range 5-10 and see how that does for you, you don't have to have higher rep range to shed bodyfat. and do weighted ab work with a similar rep range...abs are revealed by diet, but if you never work them how can you expect them to look great when they're revealed? just like any other muscle group. losing 100 lbs won't mean a man will have awesome looking pecs and arms when he's done...he's gotta be hitting them with resistance throughout the process. you could also try a 5x5 rep scheme as well. when cutting, you'd be better off sticking with lower reps as opposed to higher reps if you were to choose one or the other, thankfully life is full of choices and you can choose to do BOTH. spend a couple weeks on lower rep range and a couple on moderate-higher and cycle it out. you'll get there as long as your diet stays consistent.

This guy is exactly right. Another alternative to increasing intensity in the weight room which i personally do is to reduce rest times between sets to at most one minute usually 45 seconds while still training in the 8-12 rep range. Reducing the rest times while still trying to push the same weight will require a lot more effort and make you sweat a lot more. But if you're going to go the 5x5 route take around 3-5 minute rests between sets just dont expect to be sweating too much. Also try moving your cardio until after you lift weights so you have more strength to push a little more weight or a few more reps. It does NOT matter if you aren't as strong as others who are bigger the point is to push as hard as YOUR body will go. And as far as switching classes goes I would suggest to just push a little harder than you did before in the same class, your body will adapt to a certain point but that just means you have to push harder. If you don't change the effort of input, the results of the output will never change.

[JAnderson512]

my lifts aren't very intense because I'm a small person, I lift what I can lift .. how can I make my lifting more intense because it's really not intense at all. Like 3x15 reps break in between... it's all just kind of boring, how can i spice it up because I don't really sweat much when i lift
I jog the mile at 6 mph
and spin class & hiit is just intense in general. I might have hiit a plateau with spin class though because it's not nearly as hard as it used to be
should i start taking another class instead ?

Oh and also with the shorter rest periods you can also superset lifts. For an example say it is chest and back day, do bench press for 8-12 reps then instantly do some barbell rows for 8 -12 reps (this counts as one set), rest 45 seconds to one minute and repeat. But don't shortchange yourself by lowering the weight too much from what you normally do.