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pls help me for program training.

Cardio, proper and clean eating at a caloric deficit, and weight training of the muscles on certain days.

Above all, work hard. Use the resources here at RealJock as well as Bodybuilding.com, they have calculators and experts. But the first thing you have to do is arm yourself with knowledge. Too much cardio and no weight training and you'll flounder.

The term "completely lifestyle overhaul" seems to be in order to go from a large belly to a six pack. You'll basically need to exist differently.

i agree with that guy who has a screenname i cant pronounce. a 6 pack is the last thing to come in, it takes a ton of effort... basically a lifestyle.. and lots of dauntless training and eating food you probably dont even like to get that look. im getting closer all the time, but pizza and my love of food keep me away.

Leonidus saidi agree with that guy who has a screenname i cant pronounce.

See-are-SOH-loh

You don't build a 'six pack,' you simply 'expose' it. You have to, as others said, lose the fat.

As others have said it's mostly a dietary change. One must especially avoid the insulin peaks of eating sugary foods, and processed grains and flours. because insulin triggers fat cells to take sugar out of the bloodstream and store it.


Here's some suggestions:


no white bread, no sugar, keep your carbs complex, go through periodic high protein diets ( although make sure they are periodic, because high protein diets are somewhat toxic to the liver and kidneys, and make you lose calcium from your bones, so take calcium suppliments and drink plenty of water, and pay attention to your body)

eat breakfast. not too much.
eat slowly and chew your food.
eat small meals, frequently.
don't eat last 3-4 hours before bedtime.

in each meal, fill up on leafy vegetables and non-starchy ones. avoid anything deep-fried (trans fats), especially starches. avoid eating foods with a high-glycemic index (white bread, white rice,potatoes), stick to whole foods as much as possible. try to make 50% of your meal, high water content, fresh vegetables, raw or steamed, or lightly stirfried.

fruit ,while high in sugar is very beneficial for your system, and satisfies sugar cravings. in fact after a couple of weeks of no sugar, most fruit seems incredibly sweet.don't avoid fruit, eat it at room temperature.

Eat coconut oil and olive oil. eat sparingly, but do have some fats. the body needs them to produce hormones. if you deep fry anything, use coconut, or clarified butter. do NOT use canola,corn, soy, or any vegetable oil.

once a week, break the pattern, have an ice-cream, or eat a piece a of cheesecake, to confuse your body a bit, but also to avoid any feeling of deprivation.

Spices are helpful too, warming spices, and heating spices, cumin, cinnamon,fennel,corriander, cloves, garlic, ginger, cayene pepper, black pepper...these can stimulate your metbolism...be aware of your system. In Ayurvedic medicine, rapid weight loss, often leads to overheating according to their system of energetics... if you notice your body heating up too much, lay off the spices, take aloe, eat raw foods, and milk,

do plenty of cardio, 20 minutes a day, high intensity, 5-6x a week. get that heart up around 150+ intensity wins over duration, slow "fat-zone" cardio is not for weight loss, but for athletes who wish to train for long distances.

ask your body for permission to lose the belly. Are there psychological reasons? does your body feel like it needs to protect itself? will the missing padding alarm you body on an unconscious level.

be patient.

with that diet i'd feel deprivation after 30 minutes..lol.

i'd say lose the obsession with the 6pack, replace it with the goal of getting slim, lean . And for that you need to find a sport or a workout you will really enjoy otherwise your patience will run short. Progress comes in small steps for most people.
a girlfriend of mine lost 50 pounds in the last year. She fell in love with spinning , plus got a personal trainer for her workouts. She's hit plateaus of course but over all , progress has been way satisfying.

/side note
The gay obsession with abs is so over the top... but its' true they are nice..haha. I know tons of straight guys who've got great abs and honestly they don't think twice about it. They're primarily obsessed with boobs . The downside is by the time they're 50, they're a sad sight.

Leonidus saidi agree with that guy who has a screenname i cant pronounce. a 6 pack is the last thing to come in, it takes a ton of effort... basically a lifestyle.. and lots of dauntless training and eating food you probably dont even like to get that look. im getting closer all the time, but pizza and my love of food keep me away.

closer? it looks like you're already there, Leonidas...

I tried changing my diet, and it lasted to weeks then I gave in and I was back to eating whole bag of doritos, and oreos, and cheese danish, and ice cream.

Cupidshold saidI tried changing my diet, and it lasted to weeks then I gave in and I was back to eating whole bag of doritos, and oreos, and cheese danish, and ice cream.

Eww- You are so nasty. I can hardly get through a single serving bag of Doritos. Most junk food makes me sick to my stomach.
...as for Ice Cream.... mint chocolate chip does it for me.

Getting a truly great six pack starts with diet and a solid foundation of muscle. If you have weak abdominal muscles there will be nothing to show. Since you don't have photos i will say that in general you need to start a weight training regimen including abdominal exercises to create definition and tone in the area. Alot of core exercises likes squats and deadlifts work the abs too. Then and this is important you need to carefully arrange a strict diet regimen. The theories on how to do this are endless. Personally I believe the best pattern of eating is to have a large breakfast, a small lunch, and a medium sized dinner. With no snacking except for nuts and small fruit. And absolutely no calorie filled sodas and drinks. Additionally you should minimize late night snacking. The result will absolutely be weight loss. If you keep this up you will get results. How it is actually achieved is another story.

In before Chucky makes fun of this fail-thread.

"Big belly" means you got a lot of fat to loose before we are worried about abs showing. Change your eating and workout habits first. Give us something to work with other than the general "How do I get abs?"