How To Get A Six Pack.

[henmaniac87]

Im naturally skinny, and Ive got an 8 pack. Screw 6

Definetly do weighted cruches, w/ cable machine, lever machine. 6-10 reps (always done to failure) work best, around 6 sets done once a week did it for me, now i just do 4 sets once a week to maintain what ive got.

[garycrawford]

ok, how do you get the lower abdominals? i have the top four looking great, but the lower half isnt really all that noticeable at all. i do a equal amount of upper and lower ab workouts also.

To gain more in your lower abs your better to do knee-ups (i do 3x12), double crunches (til it burns) and I squats help the core area too (3x10)

[sflogic]

great article thanks for sharing!

[birdman2]

dont eat.. do some type of ab exercises. pretty simple to attain and obtain.

/thread

[Hy00ge]

A solid, muscle six pack is a lot more satisfying then a skinny, malnourished 6 pack. Just sayin'

[SportyShorty89]

A solid, muscle six pack is a lot more satisfying then a skinny, malnourished 6 pack. Just sayin'

^ yup one is "ohh you look good" and the other is "eww you need to eat." Example 'henmaniac87' would fall into the second category.

[Popcorn_fart]

dont eat.. do some type of ab exercises. pretty simple to attain and obtain.

/thread

stupid advice.

eat healthy, train, do a 20-30 minutes of running at a slow-medium pace 3 times a week hit the sauna or pool once a week or two do some weighted ab exercises 3 days a week and it will pop out in no time. Main thing is obviously what youre eating

[Zinder]

^ yup one is "ohh you look good" and the other is "eww you need to eat." Example 'henmaniac87' would fall into the second category.

I lolled, but your right

[sleep_tactic]

awesome thread. time for me to get to work!

[Numa856]

Anyone have any advice just post it on my profile or whateve. Kinda want to hear from people who got it not from magazines

[Kirbz92]

Why do all tht swfx just buy some illegal thermogenics like clenbuterol or ethergine!

[hema456]

thanks

[~SiX PACK~]

how to get a six pack in a week

[RJT1534]

how to get a six pack in a week

great read.

[roybatty6]

Here is an article from my new blog (in my sig):

2. Cut out simple sugars
If you can't cut out simple sugars, you are going to have a very hard time getting a six-pack. The key to fat-loss is controlling insulin. Insulin is a storage hormone responsible for storing nutrients in fat cells. Eating a meal high in simple carbs (like sugar) causes your body to release a lot of insulin, spiking the levels of insulin in your blood stream.

3. Eat 4-6 small meals per day
The idea behind eating 4-6 small meals per day instead of the traditional breakfast, lunch, and dinner?is all about insulin control. As we discussed earlier, insulin control is vital to fat loss. Three big insulin spikes throughout the day is very detrimental to fat loss. Eating four to six small meals creates four to six small insulin releases and keeps fat storage to a minimum.

I like the post OP

But, if you mentioned the 2 above statements on the "Losing Fat" section, you would most likely be flamed by 90% of the users in Losing Fat.

I do prefer regular small meals Vs infrequent larger meals. It's all personal preference really.

[DrivenBeaver]

meh, i feel the whole 6 pack issue is becoming way too over analyzed.

[natinder24]

good post

[qsar]

Observations about posts:

a) For 20-25% of young males *anything* will work as long as they exercise. Used to be called "mesomorphs". I know one particular mesomorph that got huge, complete with an 8 pack, eating a ton of cheesy goldfish and just doing some pushups and squats. If you're in this category, please realize it's not as easy for the other 80% of the people. This is the genetics factor (though it's not as simple as that. a lot of what determines your body shape occurs after birth). If you're in this category, congratulations! If you're not, realize you have to work many times harder than this group to get the same results.
b) Unless you're under 28 or so, calories-in / calories-out doesn't work as easily. The older you get, the harder it gets. Your body adjusts its metabolism to compensate. If you cut 500 calories, your body will lower its metabolism and you'll see very little fat loss. If you cut 500 more, your body might keep adjusting. It can also increase it's absorption rate to compensate (above the mean 40%), or dump as much muscle as it can. You'll feel really fatigued and weak if this is happening to you. If you keep lowering it, you might get to the point where it's too unhealthy for you. You can die of starvation not showing a 6 pak.
c) There's no such thing as spot fat loss. Doing ab exercises will not help with losing belly fat.
d) Artificial sweeteners don't have calories, but several of them still invoke an insulin response. This means you'll stay fat taking them. Insulin release triggers fat storage. The studies I've seen support this...at least on rodents.
e) For the most part, there is no such thing as spot muscle gains. You can get a pump after working one muscle hard, but that is mostly fluid that gets re-absorbed into your body within 2-3 days. Prolonged exercise to one muscle group can pump it longer by growing more blood vessels, retaining more fluid, and the presence of repair cells; but an unchanged size/amount of muscle underneath. In the absence of steroids, this is why you don't see someone with a right arm looking like Arnold Schwarzenegger and the left arm looking like pee-wee Herman. Hypertrophy is mostly the result of GH and testosterone, hormones released through your whole bloodstream hitting all your muscles about equally. The reason deadlifts is the best exercise for abs is because that exercise activates the most muscles in your body and thus triggers the biggest release of hormones. It hits all of your muscles though. Another example: people don't normally exercise their necks or jaw muscles, yet the very huge body builders have those muscles in proportion with everything else. People would actually look really really weird if there was spot muscle gain: Slim necks with giant chests, right arms 100% bigger than the left arm, etc. Some people that take illegal supplementation, have to deal with those kinds of anomalies. In reality the biggest difference is about 10% between right and left side even if significantly exercise one over the other (due mostly to the fluid retention & vessels). There's also a genetic body shape for everyone: some people will have bigger arms, some others will have bigger thighs, others chests. These are only seen after achieving a certain amount of musculature. After achieving your ideal musculature, your body shape will be determined by how many muscle cells you were born with in each body part, as well as how many you gained through puberty. Someone might mistakenly assume their bigger chest (in proportion to arms or legs) is due to working that body part more; however, what they're seeing is their genetic bodyshape revealing itself.
f) Calories are a bad measure. They still counts fiber which doesn't interact with your body and Protein; as 90% of protein doesn't affect fat gain/loss. Protein->glucose is rare and Protein->glucose->fat is extremely rare and Protein->glucose->fat->storage is even more rare. If you only count carbs (minus fiber) and fats you'll have a much more accurate number. Even fats are irrelevant if you don't get an insulin release. That's why in Atkins eating tons of fats still produces weight loss (unhealthily imho). Fats won't be stored unless you provoke a big enough insulin release. For losing weight, find out how many carbs a day affects weight loss. If that number is under 100, you're better off abandoning your quest for a 6 pak - it's too unhealthy for people in this category... I don't see that much difference between simple carbs vs complex carbs in insulin release. I know a lot of people believe simple carbs are worse for gaining fat, but I haven't seen any data to corroborate that. My glucose levels rise a lot higher from rice than from marshmallows, for example... However, it is very easy to eat too many carbs of simple sugars. You can drink a can of coke without thinking about it, or drink a bottle of gatorade, or a lemonade. They add up quickly. If you determine 120g of carbs causes you to lose weight, then drinking them is a poor way to use them. You get a lot fuller and greater satisfaction from solid foods.
g) If you're over 30 and are already working out rigorously (including resistance training) and eating clean and you're not seeing progress, chances are you'll never see a 6 pak unless you take steroids. In reality, only about a third of people have the genetics and body chemistry to achieve such a thing. After the age of 30 that number drops considerably.

[Pokarface]

Are you sure that normal bread is bad for six pack?? Because I eat 4 to 6 per day. Should I stop?

<<<

I eat honey wheat bread and whole wheat bread 4-6 slices per day

[Vzn]

solid article - repped

[xboxing]

How can ?

[uwsboy]

your insulin response can be your best friend...sometimes. it's best to stimulate insulin response with your post-workout meal, since your body will receive the energy it requires much faster. moderation is key...

This is my understanding as well.

[ghattanj]

this article phucking sucks.

you need 2 things to get a nasty 6 pack:

1. big ab muscles (do weighted situps and weighted leg raises while bulking to build abdominal mass)
2. low body fat

that's it.

[yeshli2nuts]

lol @ people who work their ass off for a 6 pack. just use what i use...

[Samy911]

lol @ people who work their ass off for a 6 pack. just use what i use...

hahhahahahhaha rofl
repped :P

[AndrewPReiss]

THanks for this post,it helped me a bunch

[Rockmade]

intersting article , thank you !

[acubed123]

Thank you for this.

[mikeycann]

Hey guys, quick question that I can't seem to find an answer to. Possibly because it's a stupid question. I'm unsure. Here goes, I used to weigh 21stone I'm now down to 15stone. I wondered if it is possible to still get a six pack with being so heavy before? I know I'm not going to magically get one, but just wanted to know is it possible? Im new to all this so trying to build up some knowledge so just registered to this site, see what I can learn. I was mainly about cardio but I wanna step up to weight training now. Any help would be appreciated. Thanks.

[MNjay]

Nice work.