Need help getting a 6 pack

  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2010 2:19 PM GMT
    I have been skinny all my life but never very well defined. I set a goal for myself to get a very well defined 6 pack before the summer is over.

    I started out slow by using this http://www.walmart.com/ip/Gold-s-Gym-3-in-1-Fitness-Kit/10850154?sourceid=21359902131760126082

    I would use the straps and pull my legs up to my chest. I started out with 50 a day for a few days then I gradually made it up to 100 a day. Then I just stopped being sore the next day so I figured that using that had stopped working with me.

    Then I started doing sit ups. the first day I did 250 crunches and I was very sore the next morning. I had to wait a day before I could start doing anything else. after a day I started doing 100 sit ups and 100 cherry pickers. I have been doing that for 3 days now and Im still sore the next day so Im assuming that its working.

    I went to GNC and bought http://www.gnc.com/product/index.jsp?productId=3480829 to drink with my workouts too.

    Basically I want to know if there is something that I could be doing to help me out and build my abs faster. Is there some other workout that would be better suited to me? Is there a better supplement that I could be taking besides the shake? What foods do I need to be eating? Im pretty much totally new to all of this so any help would be awesome!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2010 2:57 PM GMT
    awwww. your post makes me want to stroke your head. that was probably not its goal.

    OK, your issue is simply muscle definition as you are thin enough for them to show straight off. Your pics show more definition at the top of the abs, less at the bottom. I´d do push ups (with the stomach tensed), crunches, leg lifts, maybe window wipers. No idea what a cherry picker is. Push ups are good as they work the arms and chest at the same time as the abs.

    You don´t need such high reps: go for quality of form, effort and smoothness over numbers. I´m not sure how long you have been at this... a few weeks maybe? It´s not going to be hard for you to get visible abs.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2010 3:37 PM GMT
    I have been doing this for about 2 weeks now from when I first started with the golds gym thing.

    I had a friend tell me about the cherry pickers thing but Im assuming its prob very close to the window wipers. you sit with your back in the air to where your abs are holding you up and you move your arms from one side to the other.

    Your also right about me being more defined at the top. I think that my top abs will show up a lot faster than my bottom abs. also I am right handed and I feel like my abs on my right side are bigger than the ones on the left. is there anything that I can do about that too?

    Thanks for your help!!!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2010 4:51 PM GMT
    I never did crunches or anything when I had a six pack. (Notice I said "when," cause I've gotten lazy and it's not there any more. lol) All that I would do was stay in push-up position as long as I could, and doing that would work my core. Other than that, I just did martial arts, and keeping my abs tight while doing the knee lifts, kicks, punches, etc worked my abs out for me.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2010 7:11 PM GMT
    downshift93 saidI have been doing this for about 2 weeks now from when I first started with the golds gym thing.

    I had a friend tell me about the cherry pickers thing but Im assuming its prob very close to the window wipers. you sit with your back in the air to where your abs are holding you up and you move your arms from one side to the other.

    Your also right about me being more defined at the top. I think that my top abs will show up a lot faster than my bottom abs. also I am right handed and I feel like my abs on my right side are bigger than the ones on the left. is there anything that I can do about that too?

    Thanks for your help!!!


    Window wipers. Ideally: lie on ground holding a barbell isometrically above your chest (like the top part of a bench press) then touch your feet to the floor on each side like a windscreen wiper. You could do the same without the weight, perhaps holding onto something behind you to get stability.

    The transverse abdominal muscle is one muscle, but we don´t always work it evenly, which is why I suggested leg based exercises to get the bottom to behave. Your abs go right down to just above your penis and most people don´t work the really low part of the muscle. You are right dominant which means that you will work the right side more strongly: you have to MENTALLY start every exercise with the left and make sure that you are working it just as hard. I´m stronger on the left
    .
    Your body fat is so low that you don´t need much size to show through nicely.... I´m a pilates instructor so I mostly work with pilates not the sort of exercises you are doing.


  • rnch

    Posts: 11524

    Jun 07, 2010 7:24 PM GMT
    ds, at your height, weigh and bodyfat level i suggest that you would be better off trying to add 10 to 20 pounds of quality overall muscle mass instead of spot exercising for cosmetic 4/6/8 pak abs that are more of a funtion of doner DNA than anything else. icon_cool.gif

    enought already with skinny guys who abs stick out farther than their pecs, who congratulate each other on being "truly ripped". icon_rolleyes.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2010 7:45 PM GMT
    rnch saidenought already with skinny guys who abs stick out farther than their pecs, who congratulate each other on being "truly ripped". icon_rolleyes.gif


    That line was mildly amusing the first time but is WAY overused (by you alone I seem to remember).

    Give the guy a break. Let him enjoy his summer. He can start the rest in September.

  • Posted by a hidden member.
    Log in to view his profile

    Jun 07, 2010 9:41 PM GMT
    Lostboy said
    rnch saidenought already with skinny guys who abs stick out farther than their pecs, who congratulate each other on being "truly ripped". icon_rolleyes.gif


    That line was mildly amusing the first time but is WAY overused (by you alone I seem to remember).

    Give the guy a break. Let him enjoy his summer. He can start the rest in September.



    lol thanks for sticking up for me. Im def not some fitness freak that gets all turned on by looking at my body in the mirror lol. I honestly an happy with my body besides for my arms and abs. My arms I can deal with later but for now I am focused on my abs for sure lol.

    now that I have a few ideas about what I should be doing during my workout I need to know what to eat. I was told to eat a lot of protein. Should I keep drinking that shake that I posted about in my original post or should I just start eating a certain type/amount of food or should I do both? Any help with the diet part of this would be awesome!!

    Thanks for your help!!!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 5:58 AM GMT
    OK mate: if your goal is just abs then you don´t need to eat anything magical. Just try and have a healthy diet, fresh vegetables, no or very little processed food etc. It is if you want to bulk up (which you have the space for icon_wink.gif ) that you need to start worrying about protein: if you are going to build big legs or a huge chest you need stuff to build it from. If you just want your abs popping then the main deal is body fat.

    The pushups will help with your arms too you know icon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 1:12 PM GMT
    Add weight to your crunches (and all other core exercises) so you can only do sets of ~20 or so. That will build the muscle up some so they'll show. They're there, they just need to be built up a bit.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 1:16 PM GMT
    Awesome! So just try and eat healthy then I guess. To be honest I dont really have a desire to "bulk up" I love the size of my body as it is. I would just want to get more defined. I have always thought that small people with ripped bodies were the hottest thing ever, Just look at Brent Everett (Drool) lol.

    I have not used the pushup thing that came with that kit yet. To be honest pushups are pretty hard for me to do. I think my arms are pretty weak to begin with. I was thinking about getting a weight and just sitting on a table with my elbow resting on the table top and seeing how many times I could pull the weight up to my shoulder. then maybe graduate from that to then doing pushups. Will pushups also work out my pecs?
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 3:37 PM GMT
    Do pushups, one of the best "one shot" exercises that does a lot of different stuff. If you are feeling especially brave then http://hundredpushups.com/

    I suggested them as you look like you could benefit from a bit of arm and pec work icon_lol.gif

    Next progression would be pull ups, but do pushups first. Do the 100 thing!


    I am surprised that Chuckles hasn´t stuck his little dome head up and told the OP that he is starving, tiny etc etc and should take roid-sorry testosterone therapy as, at 23, he is probably in the andropause. Or did I put him on block. I forget.
  • rnch

    Posts: 11524

    Jun 08, 2010 3:54 PM GMT
    Lostboy said
    rnch saidenought already with skinny guys who abs stick out farther than their pecs, who congratulate each other on being "truly ripped". icon_rolleyes.gif


    That line was mildly amusing the first time but is WAY overused (by you alone I seem to remember).

    Give the guy a break. Let him enjoy his summer. He can start the rest in September.

    i suggested that the OP would be better off trying to add muscle mass, nothing more.

    YOU have your opinion; I have mine. your Pithy Personal attack was not warranted. icon_exclaim.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 3:55 PM GMT
    You really need to eat right and variate your training regularly.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 4:13 PM GMT
    He might look more like a particular gay stereotype if he added muscle mass. If he´s happy how he looks he´s already got an advantage over most gay guys. Is there anything gained by not giving him the advice he wanted and telling him he should really want to look different?
    icon_rolleyes.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 4:53 PM GMT
    Focus on core strength and stability. Pilates are a good way to get a strong core. With truly working your entire core, you'll see the definition.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 5:10 PM GMT
    Lostboy saidHe might look more like a particular gay stereotype if he added muscle mass. If he´s happy how he looks he´s already got an advantage over most gay guys. Is there anything gained by not giving him the advice he wanted and telling him he should really want to look different?
    icon_rolleyes.gif


    I never knew exactly how to explain to people how I felt but I think you figured it out for me lol!!! I dont care what the rest of the world thinks about how I look, I want to look like what I want to look like, not what everyone else says is how Im supposed to look like. I tried a personal trainer for 1 session and I told him all I was worried about was my abs, pecs, and my arms. He wouldnt hear anything of the sort and told me that I had to work out everything and that he wouldnt work with me on only cretin body parts. I promptly canceled my gym membership that I just opened up and never called that guy again lol.

    So I looked over the 100 pushups thing and I think Im going to start doing that along with my pullups! It doesnt take much time at all and I like how this program starts out slow for me!! I did the initial test and I was able to do 20 nonstop good form pushups which was at the top of the scale to start out slow so thats good I guess. I figured I would be a lot worse at them than I actually was.

    Thank you lostboy for pointing that program out for me and for all your help and for sticking up for me :-)

    Also thank you to everyone else that has taken the time to give me suggestions!! Everything helps when your a newbie lol. Keep your ideas coming, I love to hear any and all ideas!!!

  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 5:20 PM GMT
    Well of course long term you will do much better off a balanced work out, but that can wait a while. For your arms and pecs to really grow you do need to work your legs and the rest, but it´s nearly summer. Enjoy being 23 icon_wink.gif In 10 years you´d probably be wanting to work everything to stop it from sagging icon_lol.gif
  • neosyllogy

    Posts: 1714

    Jun 08, 2010 5:30 PM GMT
    downshift93 saidI tried a personal trainer for 1 session and I told him all I was worried about was my abs, pecs, and my arms. He wouldnt hear anything of the sort and told me that I had to work out everything and that he wouldnt work with me on only cretin body parts. I promptly canceled my gym membership that I just opened up and never called that guy again lol.


    The trainer was trying to look out for you (like dentists that won't do teeth sharpening -- more extreme, of course =), but yeah, go for what you want.
    But, simply as a health issue you do want to work out opposing muscle groups roughly in proportion. Because they're antagonistic and pull against e/o: imbalances in one set can lead various problems.

    relevant pairs (you can look more into this if you want):
    Bis-Tris
    Chest-Upper back
    Abs-Lower/Mid back

    I wouldn't lose sleep over this at the weight level your working with. So no need to complicate things too much.
    But: doing some lower back exercises and upper back exercises (supermans and pull ups for example) might be a little bit better for you.

    Anyway, good luck.

    Also, http://www.bodybuilding.com/fun/index.html (the "supersite" version) has lots of good articles if you want to look up workouts, get good form etc. More w gym oriented, but plenty of home workout articles. Not all of equal quality, but a good site nonetheless.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 5:40 PM GMT
    Thanks for that explanation as to why he said that!

    One problem I can see is my lower back. Back problems run ramped in both sides of my family. I personally had had to go to the hospital 2 times because my lower back had gone totally out. Let me tell you that the pain your have when your back goes out is the highest level of pain the human body can comprehend I think. Its not like I was lifting something heavy either, the first time my back went out I was bending over to sit a pair of shoes on the floor and the 2nd time I was bending over to sit on a bed. I guess my point is that I would be extremely afraid to work out my lower back then that causes it to go out again (I dont have health insurance now that Im living on my own so I couldnt afford to go to the ER)
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 6:10 PM GMT
    God I hate American healthcare provision....

    Srsly, I´d teach you for free if you were here icon_rolleyes.gif

    SO... with back problems I´d avoid sit ups unless you have someone watching your form and I´d avoid the window wipers, unless you keep the range of movement very small.

    If you just want something for now, and in light of your back issues, then I´d go with the push ups and with these




    Neo is totally right, you do ideally want whole body work. With EVERYTHING beware that you pull the stomach IN... like MAD. This will protect the back. With the stomach series keep the legs quite high. If the back aches you are doing it wrong, lift the legs higher and pull the lower stomach in further.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 7:25 PM GMT
    wow she was even getting tired at the end of that video LOL. I can see where that workout would be much better for my back if done correctly. I have been very scared from the get go about messing up my back and I have been making sure that I am not using any muscles in my lower back when I do my sit ups. I have had zero pain in my back so I assume that Im doing my sit ups correctly. I cant even bend over and try to lift something heavy like a cinder block, otherwise my back would go out on me.

    Do you think that since Im not having any back pain that I would be ok with doing the sit ups? Im really trying to do all this the correct way so I think Im doing them correctly.

    BTW I hate american health care too lol. ppl were saying that if we had government health care we would have "death panels" to decide if it was worth it to save a life or let the person die, well we already have death panels, its called AMERICAN HEALTH INSURANCE COMPANIES lol. I hope I dont start a big debate about that but its the truth.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 8:53 PM GMT
    downshift93 saidI dont care what the rest of the world thinks about how I look, I want to look like what I want to look like, not what everyone else says is how Im supposed to look like.
    That is by far the best attitude I've ever seen toward fitness.
    I wish more people could feel that way.
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 8:57 PM GMT
    then go get it!
  • Posted by a hidden member.
    Log in to view his profile

    Jun 08, 2010 9:43 PM GMT
    paulflexes said
    downshift93 saidI dont care what the rest of the world thinks about how I look, I want to look like what I want to look like, not what everyone else says is how Im supposed to look like.
    That is by far the best attitude I've ever seen toward fitness.
    I wish more people could feel that way.


    Thanks man!! I have a very different outlook on things than most people do. I live life without and regrets. If someone doesnt like me because of whatever reason then that is their choice, its no sweat off my back lol.

    During my life I have been through some extremely hard times. I never once have looked back and said "I wish that never happened to me" I believe that I am a much much stronger person because of my past.

    Live life like there is no tomorrow. Dont have any regrets. Thats how I live icon_biggrin.gif