It's about getting a six pack..again

  • punior1012

    Posts: 2

    Jun 30, 2012 1:09 AM GMT
    Hey I was wondering if someone could give me any tips on getting a six pack. I work out about 5x a week, mostly lifting weights but also a little cardio (like 20 min HIIT on the elliptical). I've heard that I should just focus on cardio but last time I did just cardio I got thin and lost a lot of muscle and nearly zero fat. Right now I've got a good amount of muscle built on but just need the fat gone. There's a good-sized pooch over my stomach I just can't get rid of.

    Thanks guys!
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    Jun 30, 2012 1:18 AM GMT
    You need to balance cardio and strength training. If you have a decent amount of muscle, and you are concerned with burning fat, then cardio might be more of your focus, just don't cut out the strength training portion of your fitness regime completely. However getting nice abs is more about eating healthy than it is working out. Eat whole grains, lean proteins, vegetables, fruits, drink plenty of water, and might I suggest yogurt.
  • punior1012

    Posts: 2

    Jun 30, 2012 1:32 AM GMT
    I've done pretty well with the dieting i.e. whole grains, lean meats, fruits & veggies. I'm trying to start 30 min HIIT on the elliptical (60 sec moderate pace, 30 sec vigorous pace) and I'm still not seeing results after a week.
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    Jun 30, 2012 1:35 AM GMT
    It's about getting in the kitchen...again
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    Jun 30, 2012 1:53 AM GMT
    punior1012 saidI've done pretty well with the dieting i.e. whole grains, lean meats, fruits & veggies. I'm trying to start 30 min HIIT on the elliptical (60 sec moderate pace, 30 sec vigorous pace) and I'm still not seeing results after a week.


    You need very low BF% to have visible abs, so expecting results in a week is.... not likely. If you believe you're losing "muscle" over "fat" then have a higher protein diet (with a daily calorie deficit to lose fat).
  • UncleverName

    Posts: 741

    Jun 30, 2012 7:09 PM GMT
    Abs are made in the kitchen, not the gym. They're a pain in the ass to get and maintain, unless you're one of the apparently hundreds of men on here that find it easy.

    If your body fat percentage is over 12, then keep doing what you're doing until you hit 12ish %. As long as its bringing that down. Which means you have to start measuring body fat percentage.

    After that, do a paleo diet or the slow carb diet from the 4 hour body.

    Taking up some heavy compound lifting (squats, deadlifts) also couldn't hurt, because the hormone responses of your body from these lifts will help.
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    Jul 01, 2012 3:02 AM GMT
    UncleverName saidAfter that, do a paleo diet or the slow carb diet from the 4 hour body.
    The paleo "concept" is much easier to maintain than any fad diet.

    Not the official Paeo [fad] Diet, but the concept of eating healthier, more natural foods, and restricting/moderating the "treats" we don't really need every day.

    In other words, getting the abs is easy. Maintaining them requires a permanent change in what you eat. If you don't enjoy it, you won't keep doing it. With the paleo "concept" I've found that the food is much tastier and easier to prepare than most of the unhealthy shit on the shelves (not including cookies and Cheez-Its).
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    Jul 01, 2012 3:23 AM GMT
    As the guys have said, low carb, high protein 'lifestyle', measuring body fat %. Or if that does not work you could try surgery and get ab implants/lyposuction like this ozzie celeb did..

    2308_lyons_sp.jpg

    *jokes.. lol
  • gwuinsf

    Posts: 525

    Jul 06, 2012 7:24 PM GMT
    For years I was of the attitude that I could throw more exercise at the wall and that would rectify all my bad diet choices. I've done intense amounts of cardio over the years, even training for marathons, triathlons, I've done the AIDS/LifeCycle (SF to LA bike ride) 4 times and my abs have eluded me.

    I started really focusing on my diet in February. At the suggestion of many people on this site I looked into Paleo. Say what you want about the diet, it forced me to eat more vegetables, cook my own food more and eat less processed foods. I'm astonished at how easy the pounds have come off and I really have not had to sacrifice that much (well, breads yes, but I don't miss them that much). And I've been able to add foods back in that that I eliminated because they were "unhealthy" - bacon, sausage, red meat.
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    Jul 06, 2012 7:29 PM GMT
    how's your diet?

    when it comes to losing weight, your diet = 80%

    it doesn't matter how much cardio you do or how much you lift. if your diet is shit all your work is just canceled out basically.

    make sure you eat really clean - low calorie, high protein.

    check out this site for diet/exercise routine tips:
    http://www.sixpackfactory.com/
  • Dbrad3693

    Posts: 227

    Jul 06, 2012 7:31 PM GMT
    Always remember its 20% exerise, 80% diet.
    Find a diet that works for you, keep it healthy and focus on your calorie, fat, carb and protien intake. I started doing this myself and its working wonders!
    Dont forget about water! Stay hydrated
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    Jul 06, 2012 7:49 PM GMT
    punior1012 saidHey I was wondering if someone could give me any tips on getting a six pack. I work out about 5x a week, mostly lifting weights but also a little cardio (like 20 min HIIT on the elliptical). I've heard that I should just focus on cardio but last time I did just cardio I got thin and lost a lot of muscle and nearly zero fat. Right now I've got a good amount of muscle built on but just need the fat gone. There's a good-sized pooch over my stomach I just can't get rid of.

    Thanks guys!


    Everything the guys said about 80% diet is true....

    For me, HIIT on the elliptical is kind of an oxymoron. Look at some met con (metabolic conditioning) workouts for high intensity with moves that are actually functional...like Unclevername said..think compound movements:

    Try something like this:

    Strength
    Heavy Bench (5x5)
    Heavy Bent Over Row (5x5)

    Met Con:
    4 Rounds for Time:

    20 Dumbbell Thrusters
    20 Burpees
    20 Situps
    20 Pullups


    No need for lengthy steady state cardio sessions

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    Jul 06, 2012 9:51 PM GMT
    whole grains are not healthy.

    xx
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    Jul 06, 2012 9:58 PM GMT
    S34n05 said
    punior1012 saidI've done pretty well with the dieting i.e. whole grains, lean meats, fruits & veggies. I'm trying to start 30 min HIIT on the elliptical (60 sec moderate pace, 30 sec vigorous pace) and I'm still not seeing results after a week.


    You need very low BF% to have visible abs, so expecting results in a week is.... not likely. If you believe you're losing "muscle" over "fat" then have a higher protein diet (with a daily calorie deficit to lose fat).


    highlighting this - not that i'm "ab city" myself, but I never really got that you were supposed to eat more protein when cutting to keep your existing muscle from breaking down for energy until I read that explicitly in a fitness article. totally makes sense, just never clicked, and I think a lot of people don't realize this.

    also no wheat. no wheat products. no wheat derivatives.