how to get a six pack

fiestygirl180 · 07-20-2007, 09:59 AM

hey girls and guys,

i am trying to lose wieght, i want to lose about 15 to 20 pounds... i am 5"6 and right now wieght 150. i had a babie 3 years ago.... is it possible to get a six pack even though i have had a babie??? keep in mind i go to school 40 hours a week and work 30 hours a week... i am so tried all the time, so the last thing that i want to do is work out.... i have been on track on my eating, i have been going though the body for life book... i guess what i am trying to say is, are there different excrise that i can do to get a six pack.. can any one help me....

enforcerlady · 07-20-2007, 10:47 AM

Your body fat needs to be at about 18% or lower for the abs to show through.

BuffedWildCat · 07-20-2007, 01:08 PM

Quote:

Originally Posted by enforcerlady

Your body fat needs to be at about 18% or lower for the abs to show through.

Yep.

And YES, it IS possible to acquire a six pack even after you've had a baby. I am one of many women who have achieved a six pack after having one or more children.

But, I must warn you, it does take a pretty darn strict DIET to achieve it, and NOT a starvation type diet, you won't get a six pack by not consuming enough calories either. It takes QUALITY NUTRITION on a caloric deficit, NOT an extreme caloric deficit.

And no, you cannot achieve a six pack just by doing ab exercises. You could do ab exercises 24/7, 365 days a year and you STILL will not get a six pack until the layer of fat covering them is gone.

Having a six pack is VERY TOUGH, so tough that personally, I can't even maintain a six pack year round, it's just a summertime thing for me. During the winter I just have a flat tummy. Also, that six pack you see in my avatar is only there when I FLEX my abs hard. Look at my other pics to see what my abs look like when I'm NOT flexing them. And I'm hungry about 90% of the time, REALLY hungry about 50% of the time just to keep this six pack (when I flex). Just letting you know the reality of it so that you don't have any unrealistic expectations.

skizbees · 07-20-2007, 03:11 PM

My abs have started to show, but only when I flex really hard in favorable lighting. I have a very old surgery scar along the right side of my abs that covers up part of the separation at the top row. I can sometimes see the oblique lines after a good cardio session, and also five out of six abs. It's really hard for me to flex muscle groups evenly, since I'm right side dominant most of the time. Strangely enough, I favor the left side when it comes to ab work, though it lags in all the other exercises.

. Strict dieting, genetics (to a point) and a lot of cardio helps to achieve a six pack.

BuffedWildCat · 07-20-2007, 04:48 PM

Quote:

Originally Posted by skizbees

...a lot of cardio helps to achieve a six pack.

For SOME, perhaps a lot of cardio is needed, (a lot being a very subjective term), I achieved my six pack in my avatar on twice a week cardio. I also believe that DIET is the KEY, that it's more important to fat loss as opposed to a bunch of cardio, cardio is over-rated in terms of fat loss. Additionally, HIIT cardio is better than long bouts of low intensity cardio in terms of muscle gain/fat loss. Just my 2 cents.

skizbees · 07-20-2007, 05:00 PM

Quote:

Originally Posted by BuffedWildCat

For SOME, perhaps a lot of cardio is needed, (a lot being a very subjective term), I achieved my six pack in my avatar on twice a week cardio. I also believe that DIET is the KEY, that it's more important to fat loss as opposed to a bunch of cardio, cardio is over-rated in terms of fat loss. Additionally, HIIT cardio is better than long bouts of low intensity cardio in terms of muscle gain/fat loss. Just my 2 cents.

True, it is subjective as to what is " a lot of cardio" for an invidual. I've started doing cardio up to three times a week, about 20-25 per session after weight training. That's a lot for me (one more session than I really care to do), being ecto/meso. The diet does need to stay in check to maintain the results you want to see.

BuffedWildCat · 07-20-2007, 11:38 PM

Quote:

Originally Posted by skizbees

True, it is subjective as to what is " a lot of cardio" for an invidual. I've started doing cardio up to three times a week, about 20-25 per session after weight training. That's a lot for me (one more session than I really care to do), being ecto/meso. The diet does need to stay in check to maintain the results you want to see.

I hear ya!

I would have liked to have just stayed with my two cardio sessions per week but I'm wanting to get a little more definition in my legs and arms so I decided to add in two days of 15 min each HIIT cardio also. Originally I tried just dropping my calories even more but I got so INSANELY hungry that I couldn't stick to it so increasing my cardio was the only other option. I'm a meso-endo so it's a lot harder for me to get lean, I seem to be able to build muscle easier than I can lose fat. Put it this way, it wouldn't be difficult at all for me to have more of a power lifter physique, my genetics seem to be geared more that way.

Anyway, I just didn't want the OP to think that doing cardio everyday was the only way to a six pack (as beginners have a tendency to think that way anyway). I think you should always START with your DIET then add cardio only on an as needed basis.

mmmcookiesnmilk · 07-21-2007, 04:56 PM

Quote:

Originally Posted by BuffedWildCat

For SOME, perhaps a lot of cardio is needed, (a lot being a very subjective term), I achieved my six pack in my avatar on twice a week cardio. I also believe that DIET is the KEY, that it's more important to fat loss as opposed to a bunch of cardio, cardio is over-rated in terms of fat loss. Additionally, HIIT cardio is better than long bouts of low intensity cardio in terms of muscle gain/fat loss. Just my 2 cents.

I get the body fat part, but no one has mentioned anything about ab workouts? Were you doing those as well?

imperfectly_lou · 07-21-2007, 07:36 PM

Quote:

Originally Posted by mmmcookiesnmilk

I get the body fat part, but no one has mentioned anything about ab workouts? Were you doing those as well?

In my experience, if you are doing heavy, compound lifts such as squats, deadlifts, bench press, clean and press etc, you don't need to do much direct ab work as the abs are worked quite heavily in those movements.

BuffedWildCat · 07-21-2007, 08:25 PM

Quote:

Originally Posted by mmmcookiesnmilk

I get the body fat part, but no one has mentioned anything about ab workouts? Were you doing those as well?

I do, but I don't do anything special, just a few sets of whatever ab exercises I feel like doing. But in all honesty, I really don't need to do ANY ab work, my abs are always there, it's just a matter of what I'm doing diet-wise as to whether or not they SHOW.

iNatalia · 07-21-2007, 08:27 PM

Quote:

Originally Posted by BuffedWildCat

I also believe that DIET is the KEY, that it's more important to fat loss as opposed to a bunch of cardio, cardio is over-rated in terms of fat loss. Additionally, HIIT cardio is better than long bouts of low intensity cardio in terms of muscle gain/fat loss. Just my 2 cents.

Word!

golfGirl · 07-22-2007, 04:50 PM

Quote:

Originally Posted by BuffedWildCat

I'm a meso-endo so it's a lot harder for me to get lean, I seem to be able to build muscle easier than I can lose fat. Put it this way, it wouldn't be difficult at all for me to have more of a power lifter physique, my genetics seem to be geared more that way.

Me too! So how are you preventing this?

I know diet is key but also what about lifting? I have been doing higher reps lower weights (whatever I can do to complete 12-15 reps) for fear of getting my short muscles thick and heavy.

BuffedWildCat · 07-22-2007, 05:25 PM

Quote:

Originally Posted by golfGirl

Me too! So how are you preventing this?

I know diet is key but also what about lifting? I have been doing higher reps lower weights (whatever I can do to complete 12-15 reps) for fear of getting my short muscles thick and heavy.

I wouldn't do that. I mean cause what will make you look too thick is having too much fat OVER the muscles. But yeah, that's what tends to happen to meso-endos. We have trouble keeping the fat OFF so that we don't look too thick. Some mirrors I will think I look okay in and others I will think I look too thick, heh. It's like, doggone it, I want to know what I REALLY look like!! I mean, how are OTHERS seeing me? Do they see me as thick? Cause I do. Hubby says I'm crazy, that I'm not thick and stocky like I think I am. But anyway, no, I still continue to lift heavy cause I seriously really want to get as strong as I can. I mean I do also lift light, cause right now I have myself on a program where I'm hitting each muscle group (with the exception of legs cause I skate so much) twice a week and so for one workout I'll lift in the 5-10 rep range and then for the second workout of the same muscle groups, I'll lift in the 12-15 rep range.

But no, I don't weight train any differently than someone trying to gain muscle mass, I just assign the "keep from looking thick part" to my diet. If you don't eat enough calories to gain fat, then you WON'T put on fat and look thick. So that's why in the summertime (when I wear less clothes) I keep myself on a strict cutting diet (or at least I am from now on) and then in the wintertime I let up on my diet so then I carry a bit more bodyfat which will ultimately make me look thicker than I already think I am. I guess you could say it's just something I live with, my body image issues with thinking I look too thick.

I have just come to terms with the fact that in order for me NOT to look too thick, that I REALLY have to keep my DIET in check. Cause I seem to have to get pretty darn lean in order NOT to look THICK. So yeah, I think I have enough muscle mass but at the same time I happen to like HEAVY weight training, I like to train in the strength/hypertrophy rep range as opposed to the endurance range. I just really want to keep getting stronger so if by doing so I gain more muscle, then so be it. That just means I might have to work harder as far as my diet goes to keep my body fat low and/or do more cardio cause heck, if I want to LOSE muscle, I could always do a bunch of cardio and cut down on my weight training.

But yeah, those are your options. If you want to look muscular and lean, without the thick/stocky look, you are just going to have to be more strict with your diet, eat less and eat clean. If you don't want to be strict with your diet and you feel that you have too much muscle mass, then do a bunch of cardio cause that will just make you a smaller version of yourself. Be forewarned though, doing a bunch of cardio has a good potential for making you look LESS DEFINED, less toned, as it has a big tendency to burn off muscle and leave the fat.

Heh, I know my thoughts of thinking I'm too thick sometimes isn't just me, one of my inline speed skating coaches actually wanted me to back off on the weight training cause he said I was starting to get too thick to do well at speed skating!! Eeek! But he's right, even muscle mass is extra weight to carry around especially if it's upper body weight when you're trying to speed skate.

golfGirl · 07-23-2007, 07:42 AM

WOW! That was a long reply. Thanks BuffedWC!

ubermumma · 07-23-2007, 10:27 AM

Quote:

Originally Posted by BuffedWildCat

Some mirrors I will think I look okay in and others I will think I look too thick, heh. It's like, doggone it, I want to know what I REALLY look like!! I mean, how are OTHERS seeing me?

I hear ya!!!

BuffedWildCat · 07-23-2007, 02:29 PM

Quote:

Originally Posted by golfGirl

WOW! That was a long reply. Thanks BuffedWC!

Heh, I know, sorry. I just cannot for the life of me seem to keep things SHORT!! I don't know, I guess I just always have a lot to say.

golfGirl · 07-23-2007, 04:19 PM

Quote:

Originally Posted by ubermumma

I hear ya!!!

Me too! I'm always doing that - even down to the color of my hair.

BuffedWildCat · 07-23-2007, 10:39 PM

Quote:

Originally Posted by golfGirl

Me too! I'm always doing that - even down to the color of my hair.

Kewl.

Raidersfan13 · 07-23-2007, 10:42 PM

Quote:

Originally Posted by enforcerlady

Your body fat needs to be at about 18% or lower for the abs to show through.

Does that 18% go for guys too? Im just wondering

Al Shades · 07-23-2007, 10:44 PM

Quote:

Originally Posted by fiestygirl180

hey girls and guys,

i am trying to lose wieght, i want to lose about 15 to 20 pounds... i am 5"6 and right now wieght 150. i had a babie 3 years ago.... is it possible to get a six pack even though i have had a babie??? keep in mind i go to school 40 hours a week and work 30 hours a week... i am so tried all the time, so the last thing that i want to do is work out.... i have been on track on my eating, i have been going though the body for life book... i guess what i am trying to say is, are there different excrise that i can do to get a six pack.. can any one help me....

Try to get your fatigue under control before you do anything radical in the way of training or dieting. There is a chance that your adrenal function has been impaired, and this is a health condition that needs to be addressed by changing your lifestyle habbits. Take fatigue seriously. Treat it aggressively. Don't ignore it or try to work around it.

Quote:

Originally Posted by Raidersfan13

Does that 18% go for guys too? Im just wondering

Yes, right around 18%. Same standard for males and females.

LadyGie · 07-24-2007, 02:51 AM

You can do it girl!!!!! I have 3 three kids to it was hell the first month but you can do it!!!!!!!!

Angela R · 07-24-2007, 06:22 AM

I want to add one more thing to the already good posts here. This may not be how it is for everyone, but my six pack comes with the price of girth. My waist usually measures around 29-30". I'd rather have a thick muscular waist than a flat 28 or smaller inched waist. In my avitar picture my waist was still at 28.5 at a body fat of around 12-13%.

BuffedWildCat · 07-24-2007, 12:06 PM

Quote:

Originally Posted by Angela R

I want to add one more thing to the already good posts here. This may not be how it is for everyone, but my six pack comes with the price of girth. My waist usually measures around 29-30". I'd rather have a thick muscular waist than a flat 28 or smaller inched waist. In my avitar picture my waist was still at 28.5 at a body fat of around 12-13%.

Interesting info indeed, thanks. My waist also went up in girth since I started lifting. Prior to lifting it was 26-27" and now it measures between 28-29" but yet I now have a six pack that I didn't have when my waist was smaller.

terracotta · 07-24-2007, 12:09 PM

Quote:

Originally Posted by Raidersfan13

Does that 18% go for guys too? Im just wondering

18% is not lean for men, as men have 5% less essential fat than women. The male equivalent would be 13%.

Al Shades · 07-24-2007, 05:34 PM

Quote:

Originally Posted by terracotta

18% is not lean for men, as men have 5% less essential fat than women. The male equivalent would be 13%.

Women have no more "essential fat" than men. There is no legitimate reason to create a double standard.

terracotta · 07-24-2007, 06:11 PM

Quote:

Originally Posted by Al Shades

Women have no more "essential fat" than men. There is no legitimate reason to create a double standard.

I'm sorry but you are wrong.

Check out the chart here http://www.healthchecksystems.com/bodyfat.htm
or here http://en.wikipedia.org/wiki/Body_fat_percentage

It's not untrue or a myth, and I'm not going to find you 192394 references on it.

enforcerlady · 07-24-2007, 07:52 PM

Quote:

Originally Posted by Al Shades

Women have no more "essential fat" than men. There is no legitimate reason to create a double standard.

Women have breasts and are designed to carry a baby. That is why women have more essential fat than men.

BicepGurl · 07-24-2007, 08:09 PM

Quote:

Originally Posted by Al Shades

Women have no more "essential fat" than men. There is no legitimate reason to create a double standard.

This is one case were a double standard is actually real

Screamin · 07-24-2007, 09:59 PM

Quote:

Originally Posted by Al Shades

Women have no more "essential fat" than men. There is no legitimate reason to create a double standard.

Al...I've been reading what you post for a long time, and 95% of the time I agree with you. But you know better then this. Are you telling me that a guy that pinches 18% BF is going to have the same look as a girl that pinches 18%? I don't think so.

BuffedWildCat · 07-24-2007, 10:39 PM

Quote:

Originally Posted by terracotta

I'm sorry but you are wrong.

Check out the chart here http://www.healthchecksystems.com/bodyfat.htm
or here http://en.wikipedia.org/wiki/Body_fat_percentage

It's not untrue or a myth, and I'm not going to find you 192394 references on it.

DITTO.

Quote:

Originally Posted by enforcerlady

Women have breasts and are designed to carry a baby. That is why women have more essential fat than men.

And DITTO again.

Women's bodies are COMPLETELY different in that respect. We are built/genetically programmed to grow babies and as such our essential fat is INDEED higher than a man's.