How to get a Six pack??

Vain

i want yer help on how to get a six pack as goin on hols in a few months and want to look my best also would like help on weight lift hav a bench at home and would like to know wat type of work out would give da best results:D

Transform

Sorry for hijacking the thread but I am looking for an extra few inches any recommendations?

mastermind2005

Kinda depends on how much body fat you have, i got down from 25 to 15 in 6 months, you need to go to the gym to find out what your at, i think its around 7-8 to show the 6 pack mucles, also dont try doing heavy weights at first its all about high repititions. depends on your size and fitness levels what you should be lifting i started at 40 kilos 10 times x 2 now i do about 60 kilos 15 x 2 (thats bench press btw including the weight of the bar) and at a max 90kg x 1, also watch what your eating which is the hard part, when your finshed an hours workout your gonn abe hungary for anything, so if you can limit your intake the weight will drop off,

High repititions and low intake of cabs but high protine intake is the key also try cardio which is running and that kind of thing slow jogging 20 or 30 minutes is ideal for fat burning.

unreggd

Ye'd get better results with your diet, no point havin huge abs covered in flab

Kinetic^

Transform wrote:

Sorry for hijacking the thread but I am looking for an extra few inches any recommendations?

Transform, I think you need the personal issues forum :eek: j/k

OP, you need to educate yourself into how food works in your body. Working out alone will not get you a six pack.

mloc

read the stickies...

six pack is gonna be about 80% weight loss and 20% muscle building for most people. read the stickies.

iregk

Transform wrote:

Sorry for hijacking the thread but I am looking for an extra few inches any recommendations?

I get emails every day about programs and tablets you can buy on the internet that will sort that out for you! An extra 1-2 inchs most claim!

justsomebloke

Transform wrote:

Sorry for hijacking the thread but I am looking for an extra few inches any recommendations?

instead of actually running with your clients you should sit in a golf cart behind them while cracking a whip at them.
Oh and as you want to bulk just worry and getting calories into you it doesn't matter if they are from clean sources so just eat lots of southern fried chicken

and OP as has already been said it is all about the diet so read the stickies

Dragan

mastermind2005 wrote:

High repititions and low intake of cabs but high protine intake is the key also try cardio which is running and that kind of thing slow jogging 20 or 30 minutes is ideal for fat burning.

Don't suppose you have any particular reason for the "high repitions" advice or is it just something you heard? :rolleyes:

slicus ricus

For your abs to start showing, you need to get your body fat percentage to at least 12%. To loose the awkward bit of fat around your lower abs, you would need to further reduce it to under 10%. To maintain such a low body fat percentage requires religious planned dieting - you're gonna need to eat clean almost all of the time and plan your daily macronutrient breakdown and timing (protein, carbs, healthy fats, fibre).

Obviously, you need to work on your abs in the gym as well, but diet is the main thing.

With whats required in terms of diet, its all about how much you want it.

Pygmie

Dragan wrote:

Don't suppose you have any particular reason for the "high repitions" advice or is it just something you heard? :rolleyes:

What's wrong with the high repititions advice?

rubadub

Pygmie wrote:

What's wrong with the high repititions advice?

High reps mean you have to use a low weight which doesnt stimulate muscle growth as much as lifting the heaviest wieght you can for 8-12 reps.

Some people do 500 situps a day, thinking they will get a six pack. Whereas they would be better doing 3 sets of 10 situps while holding a weight on their chest, heavy enough that 10 is all they can do. In fact for abs most would say they are better off doing heavy squats.

High reps is pretty much cardio which will help fat loss, but you would probably better spend your time running to loose fat.

justsomebloke

rubadub wrote:

In fact for abs most would say they are better off doing heavy squats.

ye squats and squat variations are great for ab work

mastermind2005

So for someone starting off bench pressing 40kg 10 times x 2 isnt going to build muscle? of course it is. compared to lifting 60kg 3 or 4 times the 40kg is much better. its all about geting your muscles to burn, lifting a 15kg dumbbell at a max of about 5 times wont make my arm burn i just wont be able to do it, pickup a 10kg and lift it 15 times my arm would be on fire and thats the whole point.

Vegeta

Mastermind while I agree that feeling the burn with lighter weights is a very satisfying felling it is not the best way to increase muscle mass. The guys here are very very experienced and know what they are talking about. Take it from them, when it comes to putting on the muscle, heavy compound lifts are better than lots of lower weight ones

g'em

mastermind2005 wrote:

So for someone starting off bench pressing 40kg 10 times x 2 isnt going to build muscle? of course it is. compared to lifting 60kg 3 or 4 times the 40kg is much better. its all about geting your muscles to burn, lifting a 15kg dumbbell at a max of about 5 times wont make my arm burn i just wont be able to do it, pickup a 10kg and lift it 15 times my arm would be on fire and thats the whole point.

Lifting is more than just make the muscles "burn" and different intensities/ reps/ loads/ volumes will be required depending on what your own personal requirements are. To get back to the OP's original request though, the six pack gets revealed when your body fat levels are low enough to expose the muscles underneath. The depth of the six-pack cuts will be determined by the musculature you've developed in the area. Heavy compound lifts like deadlifts and squats are phenomenally good for getting solid abs, as are weighted crunches and leg raises.

There's new thinking now that suggests that the abdominal muscles are composed with a bias towards fast twitch Type IIb fibres and will respond better to low-rep weighted exercise as opposed to the traditional high rep crunch til the cows come home style.

Different people will say different styles suit them better, but the best looking abs I've seen on friends are the ones that come from heavy compound lifts, and I know I got mine that way, coupled with very low body fat.

Dragan

mastermind2005 wrote:

So for someone starting off bench pressing 40kg 10 times x 2 isnt going to build muscle? of course it is. compared to lifting 60kg 3 or 4 times the 40kg is much better. its all about geting your muscles to burn, lifting a 15kg dumbbell at a max of about 5 times wont make my arm burn i just wont be able to do it, pickup a 10kg and lift it 15 times my arm would be on fire and thats the whole point.

It's like reading a Flex article, the same grammar, structure, advice...everything!!!

I suggest some research into exactly what the different reps ranges stimulate, and especially the effect of relative load and rest time manipulation on the BMR.

It makes for some interesting reading.

Vain

thanks for da help so far.. im bout 5ft 10 and near 11 stone so wat type of diet should i be on wat should i be eatin durin the day.. thing is i work as a carpenter and get fairly hungry durin work so dont want to be hungry all day. .as for the weights i should bench bench pressing 40kg 10 times x 2 reps should i be doin other stuff like curkin bar push ups etc??

mloc

g'em wrote:

Heavy compound lifts like deadlifts and squats are phenomenally good for getting solid abs, as are weighted crunches and leg raises.

She speaks the truth. The feeling you get from heavy squats in your abs is much more complete than doing crunches/sit ups.

I'd say for someone in your height and weight, you don't have too much weight to lose. I'd imagine by breaking up your meals into smaller meals 5-6 times a day, that shift in your metabolism alone you might see some results.

amyco7

i want to loose weight off my stomach, but i'm too young to go to the gym, any body have any idea's?

TimeToShine

eat less, read the stickies in the nutrition section, you lose fat by eating less calories than you expend.

CosyAcorn

amyco7 wrote: »

i want to loose weight off my stomach, but i'm too young to go to the gym, any body have any idea's?

Join a football/GAA/rugby/swimming/whatever club. No need for the gym and you'll meet new people. Also, eat less sweets and you should be in decent shape in a few months.