How to get a six pack
Hi, I’m looking for some serious advice. I’m 5′8, weigh around 145lbs, and am a size 31 waist. I’m very disciplined in what I do but I would like to (finally) get the Holy Grail that is the six-pack abs.
I would really appreciate you fitness gurus if you could give me a workout routine I can follow to 1) get a six-pack 2) loose the love handles. I’ve already cut eating sweet bread, cinnamon rolls, and all those delicious pastries and it’s helped loose a bit of the ‘fluff’ around my waist. Now I just need a routine to get that coveted V-shape.
Just one thing, I’m flat-footed so I can’t run so that’s out. And also, no shakes nor crazy diets. I’m a college student so I can’t be passing out at school. I’m all about the exercise but please, I NEED A ROUTINE!
Any feedback is greatly appreciated, thanks!
How to get a six pack
If you want to get a six pack or a flat stomach, you need to look at two main factors. Diet and exercise. Everyone has a six pack already. Even the most obese person you know. The only thing that stops us from seeing it is the layer of fat, however thick or thin it may be, covering the abdominal muscles. The majority of your fat lies directly underneath the skin.
The first point I will make is performing hundreds of abdominal exercises will not get you a six pack, or burn the fat in that particular area. Spot reduction simply does not work. You cannot burn fat in just one area. Abdominal exercises will make the abdominal muscles stronger and firmer, but they will not burn fat.
The first thing you need to look at is your diet. You can eat the foods you like, you just need to eat less of them. That includes the drink as well. As long as you create a calorie deficit each and every day you will loose weight. In other words, you need to consume less than your body requires. One pound of fat is the equivalent of 3,500 calories. Split over the whole week that’s 500 calories you need to be consuming less, each day.
If you accompany your calorie reduced diet with exercise, particularly cardio, you can expect to loose up to another pound of fat per week, if not more. The best forms of cardio include running, biking, rowing, swimming, circuit training, and so on.
Finally, if you want to build up your abdominal muscles, you should train them how you would any other muscle of the body. Forget about doing hundreds of sit-ups. Any and all abdominal exercises you perform should be performed to failure. In other words, aim for around 8-10 repetitions using a resistance or method where you find it hard to perform any more than 8-10 repetitions. Perform the movements slow and controlled.
Hope this helps.
Ben
Have you thought about swimming?
okay dont believe what alot of people say that you have to do alot of crunches like how brittney spears said she does 1000 crunches a week ._. if it were that easy we all would have rock hard abs and no belly fat. it all depends on cardio if you want abs you need to lose belly fat by running for 30 minutes or doing a mile each and every day or every day.
since you are already going healthy just keep doing that and start doing crunches in the days monday, wednesday, and friday so that your abs wont be overly exercised because if you work them out everyday they wouldnt be getting the challenge they need your body gets used to things easly so try doing-
bicycle crunches, heels to the heaven(lie on your back and raise your feet up high and keep doing that) mason twists are perfect for your obliques, leg raises(keep one leg up straight for about 3-6 seconds and the other leg slightly raised up and keep switching legs and you will feel the burn xP
just remember cardio is a MAIN part of losing belly fat and getting abs good luck to you =]
What up man , I got routine for ya what does not include running so don’t worry dude lol
- Do this
Try Sit-Ups, Leg-Ups, Crunches, The Plank, The Russian Twist and Pike-Ups. You should really feel your stomach burn and almost a little sick if you do these well. Don’t worry though because these pains wear off quickly and you will see results very soon.
- This a little food routine plan I did for you
Breakfast
100g porridge oats +
2-3 scrambled eggs
2 fish oil caps
Snack
Chicken Salad bagel or sarnie
Lunch
Baked potato or pasta with tuna + Sweetcorn or chicken breast + salad
Thats just the basics though you should check out http://www.RealMuscleMen.info for the full detail on how to really use the gym and your food . Trust me I got a six pack last year real quick using there advice .You should try it man