6 pack

  • beaujangle

    Posts: 1701

    Mar 17, 2009 10:48 AM GMT
    I'm not sure if this has been posted before but could the RJs share what types of exercises are effective to get 6 pack?

    Most of my fat is around my waist but as I guess it's normal when you reach a certain age.
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    Mar 17, 2009 11:09 AM GMT
    To make your abs visible, you need a caloric deficit: eat fewer calories than you burn.

    To minimize muscle loss, keep the caloric deficit slight (deficit should be about 500 calories per day), lift weights and keep your protein up.
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    Mar 17, 2009 1:41 PM GMT
    Here's one way to get one:

    fail owned pwned pictures
    see more pwn and owned pictures
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    Mar 17, 2009 1:49 PM GMT
    Yeah six packs are made in the kitchen... not the gym
  • HndsmKansan

    Posts: 16311

    Mar 17, 2009 1:51 PM GMT
    I had a great 6 pack when I dropped drinking soft drinks and focused on my diet and exercise.

    Its like when I drink pop, it vanishes... LOL
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    Mar 17, 2009 1:59 PM GMT
    HIIT. (High Intensity Interval Training)
    Keep the calories up, even RAISING them to support an increased activity level. To few calories encourages metabolic lag, and ruins muscle.
    Resistance training. Only muscle burns calories at rest.
    Watch the insulin responses. Study up on glycemic indexes.
  • Tennis_Tom

    Posts: 59

    Mar 17, 2009 2:08 PM GMT
    just draw them on with a marker
  • NYCguy74

    Posts: 311

    Mar 17, 2009 2:54 PM GMT
    there is always lipo-sculpture, where they suck the fat out to give you ab lines. Although i saw some guy on tv who had it done, and he was so impressed with his own "six pack" that he ran shirtless on tv. All i can say is real abs don't bounce when you run, plus the "surgeon" had put the side lines way too far out, so it looked really wrong.

    and 35 (like myself) is not "a certain age" there are plenty of guys on this site who are in their 40's and even 50's (and beyond) who still have great abs.

    like the others have said, abs come from the kitchen. cut out processed sugars and foods.
    check out the glycemic index. it has to do with how fast sugar is processed by your body. high GI foods will cause your blood sugar to spike, while low GI foods, tend to last longer.

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    Mar 17, 2009 3:20 PM GMT
    You need to get the per cent body fat below 10%. Depending on genetics some individuals need to go as low as 4% body fat . Combination of resistance exercises, cardio exercises and diet are needed.

    A strong core is necessary.

    Here is a video from Health and Fitness Magazine on You Tube. It includes the classic exercises for abs. It takes six minutes and a couch to do

    http://www.youtube.com/watch?v=3fU_8kJeXeE

    Some trainers recommend Pilates. Also side Planks and Horizontal Planks are recommended.
    If you don't like the prior link here is another where the ten best abs exercises are discussed
    http://exercise.about.com/od/abs/ss/abexercises.htm

    I doubt If could ever get a washboard abs since life is not worth living without pizza and beericon_lol.gif:
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    Mar 17, 2009 6:37 PM GMT
    Actually, you don't need much core for visible abs. You just need low bodyfat levels.
    9730_25032.jpg

    My abs were getting to thick, so I backed down some. My lines are better now.
    9730_132305.jpg

    Here's a low fat version of Chucky:
    9730_176046.jpg
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    Mar 18, 2009 12:34 AM GMT
    chuckystud saidKeep the calories up, even RAISING them to support an increased activity level.


    Does that advice apply to someone who doesn't use steroids?
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    Mar 18, 2009 3:34 PM GMT
    A six (or icon_cool.gif pack mostly depends on a good diet. After you get rid of the body fat, then concentrate on developing the muscles in your midsection.

    I've seen very overweight guys doing tons of ab work, but they look the same month after month. Even if an overweight guy develops his midsection well, you still won't see the definition if there is too much body fat.

    So, its really the diet.
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    Mar 19, 2009 9:23 AM GMT
    chuckystud saidKeep the calories up, even RAISING them to support an increased activity level.


    Increasing calories to get a 6-pack? Again, I wonder if this is good advice to someone who does not use steroids.
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    Mar 19, 2009 9:55 AM GMT
    Cool Rabbit,

    looks like you lost your head...and your cool. icon_biggrin.gif

    I think ChuckyStud is correct. Look at Olympic Champions such as swimmers and runners. They have defined abs! They eat thousands of calories more than the average person. They also train for many more hours per day.

    Depending on your lifestyle and genes, you may want to consult a nutritionist and/or trainer for a specific strategy that will work for you-as we are not all built the same.

    More muscle, less fat, more nutrition, and more exercise is what ChuckyStud is advocating. Sounds like sound advice to me.


    Joe
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    Mar 19, 2009 10:38 AM GMT
    joecoolnv saidLook at Olympic Champions such as swimmers and runners. They have defined abs! They eat thousands of calories more than the average person. They also train for many more hours per day.


    Sure, he can get a 6-pack by training and eating like an olympic champ, but why should he? There's a much easier method.

    You need a caloric deficit to lose fat, unless you're a relative beginner... or on steroids... hence my question...

    Wouldn't it seem weird if someone trying to gain muscle DEcreased calories?
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    Mar 19, 2009 1:26 PM GMT
    thanks guys for your postings...i had the same questions about 6packs.

    I really appreciate your comments....
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    Mar 19, 2009 1:46 PM GMT
    Coolrabbit said
    joecoolnv saidLook at Olympic Champions such as swimmers and runners. They have defined abs! They eat thousands of calories more than the average person. They also train for many more hours per day.


    Sure, he can get a 6-pack by training and eating like an olympic champ, but why should he? There's a much easier method.

    You need a caloric deficit to lose fat, unless you're a relative beginner... or on steroids... hence my question...

    Wouldn't it seem weird if someone trying to gain muscle DEcreased calories?


    dude most people who diet are drastically underfed making their body go into starvation mode and shut down, by training more and eatting properly he should be able to attain a sixpack without decreaseing hs caloric load and possibly by increasing his caloric load depending on what he currently eats. realize I said eatting properly though and that means no pizza, no beer, no ice cream, and no to alot of other things
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    Mar 19, 2009 5:11 PM GMT
    chungo44 said


    dude most people who diet are drastically underfed making their body go into starvation mode and shut down, by training more and eatting properly he should be able to attain a sixpack without decreaseing hs caloric load and possibly by increasing his caloric load depending on what he currently eats. realize I said eatting properly though and that means no pizza, no beer, no ice cream, and no to alot of other things


    To lose weight safely one has to burn 500 to 1000 calories more a day than they consume . This can be accomplished by either dieting or increasing exercise. Starvation mode kicks in when the diet is less than 1200 calories a day. 1200 calories is a ball park figure and varies between individuals. People who follow a diet prescribed by a nutritionist or physician are not going to be underfed. Commercial fad diets like Adkin's , South Beach, Nutri-systems also do not cause the starvation mode to set in. What I'm trying to say is that dieting is okay as long as it is not overdone. By restricting pizza, beer and ice cream the caloric intake is markedly reduced and this is a form of dieting
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    Mar 19, 2009 11:41 PM GMT
    Quote: "dude most people who diet are drastically underfed making their body go into starvation mode and shut down"

    I'm certainly not saying he should drastically underfeed himself. As I said, a caloric deficit of 500 per day. E.g. eat 2000 calories while burning 2500.