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The New And Improved How To Get A "6-Pack"

post #1 of 6
Thread Starter 
Here is a good article explaining why crunches don't really work for getting a six pack.

I think the article is geared towards women but makes sense nonetheless.
post #2 of 6
Getting a six pack is a combination of diet , cardio and ab exercises. Many people seem to underestimate how big of an impact diet plays in developing a great physique and health. She said that she runs 5 miles 3 times a week but still, her abs aint visible, i think its definitely her diet.
post #3 of 6
I don't have a visible six-pack at the moment, but I have gone down to <10% body fat a couple of times to get my veins and abs to show.

For me, it's basically all diet. Protein, vegetables and water. No juices, fruits, breads, pastas... I'll usually drop 2 pounds a week, consistently. Of course I'm a damn grouch when I'm dieting, and don't even think about eating potato chips in front of me or I'll go into a jealous rage

The women in the gym I go to have insanely gorgeous bodies... and I've never seen them workout with much intensity. It's a light session on the elliptical, some resistance exercises with very little weight, and that's it. They must eat like birds

I've never done abwork consistently, as I can barely eke out 30 situps before I get crampy. Abwork definitely not needed for a six-pack. Diet, diet, diet!
post #4 of 6
Quote:
Originally Posted by keal
I don't have a visible six-pack at the moment, but I have gone down to <10% body fat a couple of times to get my veins and abs to show.

For me, it's basically all diet. Protein, vegetables and water. No juices, fruits, breads, pastas... I'll usually drop 2 pounds a week, consistently. Of course I'm a damn grouch when I'm dieting, and don't even think about eating potato chips in front of me or I'll go into a jealous rage

The women in the gym I go to have insanely gorgeous bodies... and I've never seen them workout with much intensity. It's a light session on the elliptical, some resistance exercises with very little weight, and that's it. They must eat like birds

I've never done abwork consistently, as I can barely eke out 30 situps before I get crampy. Abwork definitely not needed for a six-pack. Diet, diet, diet!

Absolutely. You can kill yourself doing ab exercises, but unless you get to sub 10% bodyfat your abs will never show. On the other hand, you can exercise regularly without even doing ab-specific exercises and your abs will still show if you are sub 10% bodyfat. That's all there is to it. All of these new machines that are coming out and new types of crunches and whatever are just a bunch of garbage.
post #5 of 6
Quote:
Originally Posted by odoreater
Absolutely. You can kill yourself doing ab exercises, but unless you get to sub 10% bodyfat your abs will never show. On the other hand, you can exercise regularly without even doing ab-specific exercises and your abs will still show if you are sub 10% bodyfat. That's all there is to it. All of these new machines that are coming out and new types of crunches and whatever are just a bunch of garbage.

I'm a really skinny guy, but my abs have never truly shown, and I used to eat crap (I am weaning away...quickly), thus diet plays a huge part...

At the same time I will not completely deprive myself of some of the simple joys of food in life.

Jon.
post #6 of 6
Do the following and you are sure to improve your abs:

1) Lay off sugary carbs and bad fats. Eat healthy, lots of protein. Eat no/minimal carbs in the three hours before bedtime. Eating carbs during this time leads to cheap fat deposits as you sleep. It is hard, but keep it in mind next time you want to eat a gallon of ice cream right before bed.

2) Cardio - nothing crazy, just 3 45-minute sessions per week. Do it at 65-75% your max heart rate. For a 20-something year old, this should be around 135bpm. Use a bike if you are worried about knee damage. In fact, the bike or another such machine is preferred.

3) Of course, get a good workout regime going on three days a week. Work out your abs tough once a week and you will see results soon.

4) Good supplements include Green Tea extract capsules.
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