How long does it take for some of yall to get a six pac and what exersizes and diet yall doin.
|
-
06-17-2002, 03:48 PM #1
-
06-17-2002, 04:34 PM #2
-
06-17-2002, 05:24 PM #3
well im 15 an have been doin cruches and twisted leg cruches 100 each 2 times and the same thing everyday iv been reading other articles and the say dont do that every day. Only like every other day or so now im doing weighted cruches and twisted cruches. Anyone think I will get my abs to peak out doin this like every other day.
-
07-29-2009, 05:51 PM #4
- Join Date: Jul 2009
- Location: San Diego, California, United States
- Age: 33
- Posts: 172
- Rep Power: 213
Getting your abs to show also has to do with your body fat percentage,
I think for them to start coming in quite well its like around 8%
mine is 5.2% it took me a while though i had to hit cardio everyday for at least an hour for a month and eating correctly during that time... given I was about 10 lbs over weight as well.
as for the ab work out this is my routine
Non stop portion
50 crunches
30 reverse
150 bikes
50 crunches
20 reverse
50 bikes
leg up crunch
15 reverse
20 crunches
50 bikes
should get a good burn outta that
hitting your core as well will do nothing but help your mid section
knee raises
plank
side plank for obs
hope this helpsNo Excuses!
EAT CHOCOLATE!
NASM CPT
-
-
07-29-2009, 05:52 PM #5
-
07-29-2009, 06:22 PM #6
- Join Date: Nov 2008
- Location: San Antonio, Texas, United States
- Age: 38
- Posts: 144
- Rep Power: 230
i just started doin decline crunches every now and then, lik 3 sets at a time.
i think i have about 15% BF... dont really give a fuk at the time
and well, i have a 6 pack and serratus definition
some ppl just carry their fat more in certain places than others"Keep your friends close, and your enemies closer."
-dont know who said it but it made bill gates kinda rich.
"The harder your work the luckier you get" (<very true)
-BSF
-
07-29-2009, 08:20 PM #7
-
07-29-2009, 08:24 PM #8
- Join Date: Mar 2009
- Location: Ohio, United States
- Age: 32
- Posts: 1,726
- Rep Power: 415
8% bodyfat.
I don't directly work abs because I figure I get enough of them with other exercises. I don't think you realize how much they are used in certain exercises.
But ya, 45 minutes a day at a high incline at about 3-4 mph will melt that fat right off.Lift Hard, Eat Hard, Sleep Hard.
MuscleBeats.com - Music. Motivation.
Getting stronger every day.
-
-
07-29-2009, 08:32 PM #9
-
07-29-2009, 08:50 PM #10
-
07-29-2009, 08:52 PM #11
-
07-29-2009, 09:36 PM #12
-
-
07-29-2009, 09:44 PM #13
-
07-29-2009, 09:47 PM #14
-
07-29-2009, 09:52 PM #15
-
07-29-2009, 09:56 PM #16
-
-
07-30-2009, 05:34 AM #17
-
07-30-2009, 08:31 AM #18
- Join Date: Jan 2009
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 13
- Rep Power: 0
iv got my top 4 showing quite well now from all the cardio i started doing.. & i never trained abs, i am going to start training them at least once a week to try develop the bottom 2 abit more. i have been eating about 2 hour before going to bed though, can anyone say how many hours before going to bed would be appropriate to eat if i wanted to define my abs more?
-
07-30-2009, 09:17 AM #19
-
07-30-2009, 10:16 AM #20
- Join Date: Jul 2009
- Location: Pennsylvania, United States
- Age: 51
- Posts: 395
- Rep Power: 296
Abs are primarily made in the kitchen, with limited additional gym help. You don't need to train abs any more than you'd train any other muscle grouping, especially because if you're squatting and deadlifting properly you'll find your abs will get worked hard there since you need to keep those muscles tight in those lifts.
Eat clean and add some cardio in and you'll burn off enough fat to see them. No need for an "abs day" to do 300 different exercises."That's how winning is done. Now if you know what you're worth, go out and get what you're worth! But you gotta be willing to take the hits, and not pointing fingers sayin' you ain't where you wanna be because of him, or her, or anybody! Cowards do that, and that ain't you! You're better than that!" - from the movie "Rocky Balboa"
"Rome wasn't built in a day, and your body won't be either. It takes patience, hard work, and dedication." - ME.
-
-
07-30-2009, 12:08 PM #21
Took me 4 months from absolutely no stomach muscles to 6 pack. I eat insanely clean diet which is very high in protein and I did cardio until I got my BF% around 9-10%. Best ab exercise are involve weights (think of it the same as any muscle, you need to use weights to build it up). Other good ones are bicycle crunches, leg raises, and planks.
-
07-30-2009, 12:16 PM #22
To get a six pack from my experience, you need to train explosively and focus on compound lifts. Then, you just lean out and you will have a six pack.
**MISC Running Crew**
You are what you eat, love what you are.
"are u guys fuking wizard chefs??? surely u don't eat like this all the time...." TheDarkKnight27
I may or may not have gotten my avi idea from American_Psycho
-
07-30-2009, 12:20 PM #23
-
07-30-2009, 10:31 PM #24
-
-
07-30-2009, 10:40 PM #25
-
07-30-2009, 11:33 PM #26
I don't have a sixpack right now, but I used to diet down to get it for the every summer. Last time I did it, I went from pinching almost 2inches around the bellybutton to a sixpack in 8weeks. But it was a strict 8weeks of still lifting, running for 45 min twice/week, and a very strict diet where I logged my calories and stuff. Needless to say, i felt hungry all the time, but I saw results almost every week with the calipers.
My vids
http://www.youtube.com/user/nykwan1/videos
-
07-31-2009, 02:06 AM #27
Bookmarks