Getting a six-pack

Jojojo

Jojojo

Prestidigitator
Adventurer
Joined
Sep 10, 2005
Messages
577
Anyone have a six-pack? If so, what was your fitness plan, and what did you eat?

Also, did you ever have neck trouble? I can only do so many sit-ups/crunches until my neck is so tense I can't hold my head up anymore.
 
diet IS a big thing along with proper mechanics. if your neck hurts you are doing it wrong. crunches are as effective if not better. nice to see someone cares about fitness.
 
My biggest problem during crunches is that little bone right above your butt that sticks out, it gets sore from all the rollin around on it. But a simple 300 crunch a day workout, along with my very high motabolism and general good health does the trick. Im getting mroe into the upper chest workouts, and they are tearin me apart.

Just do alot of fast paced crunches, or if you want really really big fat abs get on the crunch machine and add some weight doing alot of slow resistance type crunches.
 
Don't just do the normal "shoulders off the ground" crunch. Try throwing full crunches in there, some rapid fire, leg lifts, tripods in there.
 
There's a whole lot you can do for your abs. I don't know if you have access to a gym, but there's a lot you can do at home. You shouldn't cut short the benefit of conventional exercises, such as crunches, leg raises, pushups and pullups. I don't know what kind of physique you have, or what kind of diet you follow, but generally for tone, you should do your exercises in circuits. These keep the pressure on the part of the body you're working out. Go from one exercise to another in quick succession. Do about 4 exercises. An example for your abs, is 20 crunches, followed by 20 inverted situps, followed by 20 (3 count) scissor kicks, followed by a 20 second 6" leg raise. Break, and repeat, break and repeat. Modify the exercises to what works best for you, but make sure they all work the same section. As you progress, increase the reps per exercise and shorten your breaks.

I'm hardly a nutritionist, but put simply, try not to intake more calories than you intend to burn in a day and between meals. Aside from following your own workout plan, eat three meals a day of moderate proportion, the largest being breakfast. If you have a small breakfast, compensate with a slightly larger lunch. Keep your metabolism awake and processing beneficial foods. Suger = Satan. There are plenty of sites out there that offer diet plans, or suggestions on balanced meals.

There are a lot of machines that can dedicate themselves to the midsection at the gym, some you wouldn't think. The key is to somehow throw yourself a little off balance. Doing that will force your midsection to compensate.

One example of a workout not typicaly associated with abs that can be is pullups. Hold the bar with one hand in the chinup position and the other in the pullup position, and do as many as you can. If you can't do one, jump and pull yourself up with momentum, and very slowly let yourself down. Try to do that repeatedly, with short breaks inbetween, until you can do it slower and slower, and finally until you can do full pull ups.
Pullups work your entire upper body, and this way most of your midsection as well. Pushups, also are very effective at toning your upper body and midsection.
 
Last edited:
If you just do crunches and sit-ups over and over again your body won't react to it as well as you'd like so it's best to change it up slightly. Leg raises are nice for abs, or you could always try planks if you know how to do those, I'd do those for about a minute if you can and do a couple sets. I don't know your body type or stenght so I can't really tell you how many reps or sets to do. I don't know if you've ever heard of kettlebells but they're great for just about anything. Just some video links that have some good core strength workouts in them.

http://video.google.com/videoplay?d...=51&start=0&num=10&so=0&type=search&plindex=5

http://video.google.com/videoplay?d...51&start=30&num=10&so=0&type=search&plindex=0

Of course those can easily be replaced with normal dumbells. As for what to eat, protein will help to speed things up a bit. During wrestling season I have eggs with toast in the morning, ham or turkey sandwich with an apple and some veggies for lunch. Then for dinner some type of meat to keep the protein up with some salad. I know that's probably more than you wanted but if there's one thing I know it's physical fitness so I just figured I'd offer my two cents :D
 
i had a set weekly regimend(sp)

Id do Crunches/Pushups/ bicycles monday

Tuesday Leg lifts/Tricep dips/ run

Wedesnday Crunches/Pushups/Swim

Thursday rest

Friday Leg lifts/Tricep dips/ Run

Saturday Crunches/Pushups/Cycle

Sunday Catchup day.

And i'd just repeat that. If crunches become too easy increase rep or add weights. For a ripped 6pack i recommend adding weights or resistence, vs just doing more. You get that Bulky 6pack look. For Lighter more "Fit" abs do more repetition.
 
Drink 1 gallon of water a day.

Eat carbs, just don't overeat carbs like all the other fatasses out there.

No potatos, no Rice, no bread. Eat only complex carbs, and only in moderate amounts. About enough to make you feel ok.

Thing to remember about abs is if you wanna see them then it's more important to "show" them than to "train" them. Alot of people try to train thier abs directly without trying to show them.

No sense trying so hard if your too fat to see the abs, because you'll never see them anyway.
 
I eat about 1800 calories a day, but I haven't been watching what I eat, because last year protein loading didn't do anything except make my biceps huge. I've basically just been thinking that eventually if I lose enough weight I'll HAVE to see them. It's just a matter of time.

I still don't know how to fix the neck thing. I'm gonna look up 'crunch' on wikipedia to find the proper technique.
 
Why have a 6 pack when you have a keg?

Otherwise just do the work like you have been doing and don't fall for those TV infomercials that guarnatee you crazy things, because they really don't happen.
 
I also hear sprinting works too. You start off with a four minute jog to warm up. After that you sprint as hard as you can for 20 seconds, take a 10 second break, start up another 20 second hard sprint, break and repeat. Do that about 3 times per session several times a week.
 
Sorrowfulturnip said:
I also hear sprinting works too. You start off with a four minute jog to warm up. After that you sprint as hard as you can for 20 seconds, take a 10 second break, start up another 20 second hard sprint, break and repeat. Do that about 3 times per session several times a week.
Click to expand...

Will DDR work?
 
Any cardio is bound to trim you up a bit, i know ive broken quite a sweat in ddr. Im sure it would definatly get your calvs and thighs going because its all leg work.
 
Diet
1.) Eliminate all trans fats and high fructose corn syrup
2.) Cut out virtually all saturated fats.
3.) Polyunsaturated and monounsaturated fats are very good.
4.) Don't eat 3 large meals per day, rather eat 3 medium meals supplemented by 3 snacks in between to regulate your blood sugar and keep insulin levels from spiking.
5.) nuts, fish, turkey, eggs, leafy green vegetables, whole/multigrains are your best friend.
6.) Increase your protein intake as it takes more calories to digest protein.

Exercise
1.) Do not work just your abs but all your major muscle groups, i.e. legs/glutes, chest, arms, because the more muscle mass you have the more calories your body burns to maintain those muscles even while at rest.
2.) Work all the ab groups, don't just do crunches and full-bend situps.
3.) Vary the exercises you do to avoid repitition plateau-ing (working the same muscles over and over)
4.) Mix in at least 3 days of light to moderate cardio work of about 30 minutes per day, i.e. brisk walking/jogging, biking, aerobics.
5.) Use circuit training exercises when you workout (a series of quick, intense exercises that target all the desired muscles with
~10-15 reps followed by period of rest and then up to 2 more circuits)

The most important thing to change is your diet. Also, make sure and get at least 7 hours of sleep to keep your cortisol hormone levels in check and to give your body time to repair your muscles. You would be surprised how much of a difference a good night's sleep makes. If you want a really good book that details everything I listed above and gives good explanations as to why you should do one thing in favor of the other, check out The Abs Diet on Amazon.com. I've used that eating/exercise plan for about 2 years now. It's easy to follow and to incorporate into your lifestyle and it really works if you commit yourself to it.
 
Valandil said:
If you want a really good book that details everything I listed above and gives good explanations as to why you should do one thing in favor of the other, check out The Abs Diet on Amazon.com. I've used that eating/exercise plan for about 2 years now. It's easy to follow and to incorporate into your lifestyle and it really works if you commit yourself to it.
Click to expand...

Funny you mention it, I'm using that now. I'm on my first day, it's nice...I eat virtually all the time so I'm not hungry. Although I know I'm gonna get tired of it, but I'm prepared.

Thanks for the responses, everyone, I'm pumped now ^_^
 
haha I was just about to recommend the abs diet. Yeah I too have been doing that for about 2 years. You eat a lot and you eat foods that are good.
 
Jojojo said:
Will DDR work?
Click to expand...

DDR is mainly good for the legs, heart and lungs...it'll help your abdomen a bit but you definitely won't get a six-pack or something from it.

Valandil pretty much covered a diet well...I'd also recommend watching your sodium intake.
 
Jojojo said:
I still don't know how to fix the neck thing. I'm gonna look up 'crunch' on wikipedia to find the proper technique.
Click to expand...

Pick a point on the ceiling and concentrate on that. Concentrate on lifting your shoulders. DO NOT lock your fingers behind your head as you probably have a tendancy to pull up. I usually keep my palms open and up with just the tips of my fingers touching my head on each side right behind the ear.
 
You must log in or register to reply here.
Back
Top