Get Six Pack Abs

i would like yo make my abdominals more visible (a six pack) how can i do this is under 3 weeks any tips?
Tiny Bboy
under 2 months if not under 3 weeks

buy one at the liquor store

just not going to happen in that amount of time

your best bet is having a low % of body fat an doing exercises that highlight that area but set a more realistic goal and modify your diet

Here’s the problem. Many abdominal exercises that are recommended to develop the abs are not necessarily the best method to get that sexy abs appearance. This is evidenced by the fact that abdominal exercises are one of the hottest, and yet, most controversial topics in the fitness and exercise industry. And despite the hundreds of ab gadgets, gimmicks, and exercise machines that flood the market, that sexy six-pack abs appearance evades the masses.

If you really want flat sexy abs that look like a six pack, losing belly fat is the MOST important factor. To get the sexy abs you desire, you must lose the belly fat that is covering them up. To be honest, you probably already have decent abs. They just happen to be covered up by extra flabby stomach fat.

Although most people tend to focus on abdominal exercises to make their stomach flatter and more like a six-pack, you will be better served by performing exercises that will help lose the belly fat. This can be accomplished by focusing the majority of your training time with special combinations of high intensity full-body, multi-joint exercises. In other words, exercises that work the largest portions of the body at once.

Exercises that work the large muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of abdominal fat loss. Some examples are lunges, squats and deadlifts. Completed in high intensity super-set, tri-set, or circuit fashion, these exercises will give you the best fat-burning and metabolism boosting response from your workouts.

When it comes to abdominal-specific exercises, resistance is key. Steer clear of performing hundreds of crunches and other meaningless abs exercises that barely give your abdominals enough resistance to work against. Don’t waste your time with exercises that you can do more than 20 or 25 reps. That is a clear sign that you are not doing an exercise that provides enough resistance to the abs. You want enough resistance from abs exercises to get you down into the 6-15 rep range per set.

Generally, the higher resistance abdominal exercises involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance abdominal exercises are hanging leg raises or knee raises using a “pelvic curl up,” or an exercise like lying hip thrusts.

One of the best kept secrets for flat sexy abs is to focus on exercises that lose belly fat. Core body exercises that work the largest muscle groups result in the biggest fat burning gains. And, always remember that when it comes to abdominal-specific exercises, higher resistance exercises that involve curling/raising the legs and pelvis upward or inward develop the abs to the best extent possible.

R. Crowley

5 things you need to do or not do to get a 6 pack:

1. The main focus should not be on abdominal exercises.  I know that sounds counterintuitive, but the fact of the matter is that abdominal exercises are ok, and you do need to do a certain amount of them to develop the abs as best as possible. But to be honest, most people that are trying to get better looking abdominals waste WAY too much time training the abs directly. What you really need to focus on is burning off the extra fat that is covering them up.

2. You do not need to focus on mega-hours of boring, monotonous cardio routines.  In fact, you don’t have to do any typical “cardio” if you don’t want to and you can still achieve rippling abs. 

3. You do not need to use supplements or “fat-loss” pills.  For the most part, about 95% of supplements are a complete waste of your hard earned money.

4. You do not need to use any fancy “ab machines” or “ab gadgets”.  You can accomplish everything that ab belts, ab loungers, ab rockers, or any other worthless ab gadget or machine claims to offer just by doing the right exercises the correct way.

5. You do not need to follow some fad diet or gimmicky diet trend.  You do need to follow some sound nutritional strategies however that will increase you metabolism and allow you to effectively burn calories all day long (even while you sleep).

The fact is that you do not need “gimmicks” to have or to achieve a 6-pack of abs.  That’s what we are led to believe as we are constantly bombarded with marketing and advertising that tells us otherwise. The fact is that they need to come up with some sort of different “angle”, so that their diet program appears unique and gives the media something to talk about. That’s why there’s always some gimmick, like low-fat, or low-carb, or high protein, or the “colors diet”, the “low glycemic index diet”, the fasting diet, the cabbage diet, Atkins, South Beach… you name it.

If you are asking yourself what do I need to do for 6 pack abs then the truth of the matter about what it really takes is to eat a nutritious diet that not only will have you burning off that stubborn belly fat, but will also have you feeling full of energy every single day. If you don’t already feel energetic and alive every single day, then you are missing out, because it is an awesome feeling!

Peter Harris

http://i838.photobucket.com/albums/zz305/jermaine_072/z.jpg

a week to see some changes…

jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:

1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).

2. Run/jog to lower your overall body fat percentage.

3. Target your problem areas with exercises.

Best of luck to you and your goals!

Every guy I know strives to get a six pack of abs at least once in his life.  Achieving the six pack can be a never ending battle and often a very frustrating one.  The answer to the question how can I get a six pack of abs has eluded most men and women for what seems an eternity.  Part of the problem is that for every fitness guru you ask you will probably get just as many different answers.  How can you tell what the truth is and what is hype.  This article can help.

I listed 5 areas that advertisers and marketing experts use to draw those of us that are unsuspecting and desparate to try anything to achieve those elusive abs.  We all want to have that trim waist and those rippling abdominals.  Isn’t that why you are reading this?  Here some pitfalls to avoid in your quest for the six pack:

1. Many so-called “health foods” are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat… yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs.

4. You DON’T need to waste your money on expensive “extreme fat burner” pills (that don’t work) or other bogus supplements. A special class of natural foods is much more effective.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks… they’re all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that “ab contraption”… they got their perfect body through REAL workouts and REAL nutrition strategies.

Advertisers spend millions of dollars to promote the products mentioned above.  It is so easy for us to fall for their claims, which are often over-exaggerated.  Don’t let yourself be sold on these false claims.  You will only be disappointed in the end. 

Peter Harris

Everyone wants perfect six pack abs; however, attaining this goal can be quite difficult. Midsection weight loss is only attainable with proper diet and exercise. We can’t expect to tighten our abs simply by consuming a healthy diet. The abdominals, just like as any other muscle, require intensive physical activity. A lot of people undergo about 300 crunches daily in order to see some results; however, that is not usually necessary. Abs are the same like every other muscle on our body and since we wouldn’t do 300 repetitions of hamstring curls, why should we do 300 reps on our abs? As a matter of fact, there are numerous activities other than crunches which can help us attain the abs we have always wanted.

Going for a swim is a great way to tighten those abs and to lose weight. A vigorous crawl stroke works wonders on the abdominals as does the butterfly stroke. It is also important to remember that water offers 12 times the resistance of air, so you will be able to see results on your body much quicker. Yoga is yet another form of fitness which tightens your abs. This particular exercise is not only relaxing but it also tightens and strengthens your abdominals in a few months.

Another fun form of exercise is hula hooping. Swinging your hips from side to side and all around was not only fun when you were a kid but it was also physically rewarding. This particular fitness routine is very effective and the more time you devote to it the better the results. And the fourth type of exercise which tightens the abs is kayaking. The reason why kayaking works so well is because when you paddle you twist your entire torso. This type of movement in numerous repetitions can work wonders on the abdominals.  So if you are tired of the same old crunches, try a few of these fun activities which tighten your abs and help you lose weight.

Lauren B. Wallace

There are six basic aspects of any abdominal workout routine you must master to obtain the six pack abs you have been chasing. You can do crunches until you toss your dinner and not meet your goal of a beautiful set of six pack abs. You have to use a comprehensive approach that addresses nutrition (diet), water intake, supplementation, exercises protocol, proper sleep rhythms, and the detoxification of your body. If you do all of these things you will acquire a six pack of abs and a nice set of obliques to frame around them.

Nutrition

It does not mater what your workout goal is, you will never obtain a set of defined abs if you do not eat properly. I am not talking about just skipping the fast food crap. I mean carbs, protein, and the right time to load up on each.

If you have extra weight to lose, you should be careful not to restrict your calories to much when working out. Just restrict the starchy carbs and useless calories like all sugars.

If you restrict calories too much you will lose muscle and water, not the fat cells you want to shed. Eating a meal that contains complex carbohydrates like rice, pasta, bagels, fresh fruit, or baked potatoes about 30-60 minutes before your workout will provide a more sustained energy level and the carbohydrates that you need to keep your blood sugar level up. Also consume organic food whenever possible.

What you eat after your workout is just as important as what your have before. You are going to need the same types of carbohydrates, but you will need to add some protein for muscle repair and growth. I would suggest a recovery meal.

The recovery meal serves two purposes: 1) It replaces lost carbs and influences the amount of cortisol (a hormone which reacts to stress) your body will release. 2) It loads up amino acids into your muscle to begin the re-building of muscle tissue. If you miss this window of opportunity you will not gain muscle and lose body fat as fast.

Cortisol – Increases blood pressure, blood sugar and reduces immune responses.

All Mighty Water

Hydration is an often overlooked aspect of all workout routines. If you do not consume enough water while working out or for that matter during your entire day you have wasted your time and may have caused damage to yourself. Not enough water equals dehydration.

Drinking sugary/sports drinks, caffeinated beverages only dehydrate your body quicker. You should try to drink 7 to 10 ounces of room temperature water every 20 minutes while working out.

Water helps to regulate your body temperature; deliver oxygen to your muscle tissues by keeping blood volume elevated. It also assists the kidneys in removing biological wastes, and enhances with fat burning and muscle growth. A good rule to follow is to drink ½ of your body weight in ounces per day.

Supplements

If you are considering taking a supplement to put on a little more muscle, it’s important to take stock of your lifestyle before forking over a dime. If you’re not eating right, getting enough sleep, cutting back on stress and exercising regularly, meaning at least a couple of times a week, supplements are not going to do a whole lot for you.

You cannot expect to slack elsewhere and have these pills or powders make it up for you. You have protein powder, creatine, glutamine, multi-vitamins, fish oils and amino acids to start with.

Protein is the most recognized muscle building supplement in the world. It is available in whey, soy, casein, and egg. Which is best for you? Whey – I would stay away from soy and use hemp if you are a vegetarian. Use what is available to you. You will want to look at your goal for your protein first.

Each of these four is absorbed at a different pace. Whey is great for a post-workout meal because it is absorbed within 30 minutes. Then comes egg and casein (milk) which are absorbed over a period of 1.5 to 7 hours. Either of these before bed will provide a great source of protein for muscle repair and growth while you sleep. Soy protein is an overall source, but due to the estrogenic proprieties of soy I would use hemp milk instead. Most serious bodybuilders/athletes will take a combination of all of these protein supplements for maximum benefit.

Creatine is a naturally occurring substance in your body. The basics behind creatine supplements are that they cause an increase in the amount of ATP (the main energy source for muscles) in your body. More ATP means more reps and sets at higher weight. This means quicker muscle building. This supplement should be cycled though. It is best to take it for four weeks and then take two weeks off.

Glutamine is the most abundant amino acid in muscle tissues. It helps to eliminate muscle wasting and improve your muscles recovery time. Amino acid supplements should always contain branched-chain amino acids to give you better results. Make sure that you do not take creatine and glutamine at the same time. They compete for receptors on muscle cells and will cancel each other out. Take glutamine pre-workout and creatine post-workout.

The reasons to take a multi-vitamin are obvious. A lack in any mineral or vitamin can really hamper your progress and limit muscle growth and retention. You really cannot neglect any of the supplements and expect top results.

Exercises

A full program of muscle development is obvious to get a set of abs. Simple routines that you will adhere to work the best. An overall program plus a good core workout that includes movements for the abs are all important in obtaining six pack abs. Abdominal exercises that will lead you to six pack abs and a set of well defined obliques to frame it.

Sleep and Body Detoxification

You must get enough sleep, period. Your muscles grow and repair themselves during your sleep periods. Your energy stores and blood sugar levels restore themselves while you sleep. Depriving yourself of sufficient rest is the same as depriving yourself of muscle mass and definition.

Why workout if you are not going to have enough recovery time and end up wasting the effort. Detoxifying your body is important for the proper flow of nutrients to the muscles and the needed elimination of the by-products of muscle strain and growth. Driving these toxins out of your body will help to increase blood flow to the muscles. Every bodybuilder knows the benefits of a better blood flow.

In addition to eliminating the obvious bad guys like caffeine, alcohol, and fatty foods, you need to lower your stress levels. Meditation and “quiet times” are very helpful for overall body harmony.

David Grisaffi

Is it sit-ups or crunches?

Or is it cardiovascular exercise?

People get confused as to what system is best to train their mid-section. The traditional sit-ups where you come all the way up from the floor towards your knees emphasise the Psoas and the Iliacus muscles including the hip flexors. This means that sit-ups do not really target your abdominals.

Abdominals are best trained by crunches, where you are lying on your back, on the floor, with bent knees and you lift your shoulders 4 to 5 inches off the floor.You should move your sternum towards your pelvis without engaging the hips. Altough we speak in terms of upper and lower abs, they are one muscle nicknamed ‘washboard” or”six pack”.

There are different beliefs amongst instructors as to the sequence of training abs, some believe that you should train the lower abs bfore the upper abs followed by twisting exercises. Training the abs with low intensity and more frequently is the best way to train the abs. You also need to train the lower back to balance the mid_section. Try out this routine once a week and on the rest of the days just do the abs exercises along the rest of the body work out.

ABS Routine:

30 mins cycling
20 Crunches (Add 5 every week)
20 Reverse Crunches(Add 5 Every week)
10 back extensions( Add 2 every week)
20 standing twists (add 4 every week)
20 crunch twists   (add 4 every week)
10 back extensions (add 2 every week)
20 mins rowing

This routine is not to be done by those who have low back pain. This routine should be  done by exercisers who are in the intermediate to advanced stages.

Read more on www.mehfa.eu

Gino Schiavone

My new years resolution is to get a six pack. I lost a bunch of weight before, but I never got rid of the last 10 pounds. I am already muscular, but I am having trouble with the abs. How do I tighten up my little flab on my stomach? I need some dieting & exercise advice.

the fastest way to get a six pack that i learn about is to
work at the same time on your abs and also on your body fat percentage all together.

if you are looking to know the fastest way to get a six pack, it’s in fact not what number of crunches or sit up’s you perform in a day or in a few days… the fastest way to get a six pack is all about what you eat with a purpose to lose your tummy extra fat the fastest way.

there’s a actually high-quality quick video that explain what is the fastest way to get a six pack.

good luck.

hi yahoo ,

i’m a 16 year old male who works out and wants to know how to get those six-pack abs.
i recently started running every morning for like 30-60 minutes (depends).
is that daily cardio good to have abs , or is doing it daily too much and will i need to rest a day or more in between?.
i’m also doing regular abs exercises like crunches etc.I’m also afraid the daily cardio will make me lose muscle mass (chest,arms etc.) cause it(running) burns fat all over the body right ?
whats a good way to have those abs combinding cardio with exercise and dieting?
how long and how often do i need to do cardio , combined with exercise?
whats a proper diet ?
please answer my question =)

I was going to type out a long response but I realized I know a guy that could tell you much better than I can and he has the looks to prove what he says. He has a youtube channel and a website and I highly recommend his advice on health and fitness in general, here is his video on abs-

http://www.youtube.com/watch?v=TKg_cdwq9l4