help me get a 6 pack!

astros99 · Post by **astros99** » Mon May 28, 2007 11:38 pm

Hey, I'm 16 years old. I'm a and I have a tummy (really small ) right now. I want to lose it and get a 6 pack. Here's what I've been eating..

Breakfast: Dannon smoothie (100 cal, no fat)

Lunch: Salad

Dinner: Rice, Chicken, Vegetables

For snacks, In between I have some of the south beach diet cookies or I have the 100 calorie packs made by nabisco..

I plan on running a mile every day, jump roping for 5-10 min, and using the bicycle for 20-30 min each day.....Is this enough to lose fat and get a 6 pack?

Also, what exercises should I do?

Please help me. Any tips are appreciated as I am eager to get a 6 pack!

Also, is it bad to do crunches every day?

jd12 · Post by **jd12** » Tue May 29, 2007 2:47 pm

right off the bat, the experts are going to tell you not to do any crunches and to take some days to let your muscles recover, if you want to lose fat do hiit and for exercises just look in other topics in this segment and you'll find tons...
p.s.-if u don't know any of the terms or exercises just look them up on google...

swanso5 · Post by **swanso5** » Wed May 30, 2007 4:41 pm

how about wts astros??? second to diet in the fat loss stakes easily over cardio and crunches (no don't do them)

benjamteal · Post by **benjamteal** » Fri Jun 01, 2007 1:43 pm

Definitely hit the weights - heavy compound exercises. Increasing overall muscle mass increases your metabolism which is going to make losing that last bit of fat much, much easier.

Weird Stuff · Post by **Weird Stuff** » Thu Jun 21, 2007 6:52 pm

i also have a bit of a fat and i only have a 2 pack on upper abs , i lift weights and stuff . do crunches but only lift ur shouldours off the ground becasue if you do a full sit up and get muscles on your hips that make you have a bigger waist. i dont know how to get a full 6 pack or lower abs

swanso5 · Post by **swanso5** » Sat Jun 23, 2007 12:22 am

exercise won't make your waist wider, too much food will

timtimtimmah19 · Post by **timtimtimmah19** » Sat Jan 26, 2008 1:15 pm

Here's the Ab exercise routine I've done that's worked absolute wonders for me. Do the day one and two exercises back to back, going through three times with no rest. (So day one would go LAC, LR, DC, DFK, TT, HKR/LAC...). Day Four exercises should be done for three sets with 1.5 minute breaks in between each set.

-Day One (Upper and Lower Abs)
-Long-Arm Crunches
-Leg Raises
-Declined Crunches
-Declined Flutter Kicks
-Toe-Touchers
-Hanging Knee Raises

-Day Two (Transverse Abdominis, Obliques)
-Bridge
-Plate Twists
-Side Bridge
-Twists
-Bridge Kicks
-Jackknife

-Day Three (Rest)

-Day Four (Full Abs and Lower Back)
-Rotational Sit-Ups
-Sit-Ups
-Ab Machine
-Back Extensions
-Twisting Back Extensions
-Superman

-Day Five (Rest)

This should be incredibly difficult, but like I said, it's been amazing for me, so hopefully it could do that same for you.

Besides the exercises I would suggest everything everyone's said before me, especially eating right and having better posture. Good luck!!!!

miller1089 · Post by **miller1089** » Mon Feb 11, 2008 5:33 pm

how many reps u doin per exercise? and another thing u gunna have to do cardio as well with that otherwise youre just strengthening and shaping the muscle wall.

timtimtimmah19 · Post by **timtimtimmah19** » Tue Feb 12, 2008 8:34 pm

No more than 20 reps for each exercise. As far as cardio goes, this is just ab work; I'm assuming cardio would be done separately.

ballas38 · Post by **ballas38** » Wed Feb 13, 2008 3:56 am

all i know is that i've stopped doing crunches, i have started doing heavy compound exercises only, and as result, every week abs are a little more toned. From two pack abs i can now see all six and the side abs (i don't know the scientific term) have also started to appear. So, eat clean, eat good fats, eat 6 times per day (at least), make your breakfast your biggest meal, and you 'll see results.

Boss Man · Post by **Boss Man** » Wed Feb 13, 2008 9:46 am

ballas38 wrote:side abs (i don't know the scientific term)

Obliques

swanso5 · Post by **swanso5** » Wed Feb 13, 2008 5:27 pm

all i know is that i've stopped doing crunches, i have started doing heavy compound exercises only, and as result, every week abs are a little more toned. From two pack abs i can now see all six and the side abs (i don't know the scientific term) have also started to appear. So, eat clean, eat good fats, eat 6 times per day (at least), make your breakfast your biggest meal, and you 'll see results.

what i've been saying all along

ballas38 · Post by **ballas38** » Wed Feb 13, 2008 6:37 pm

swanso5 wrote:
all i know is that i've stopped doing crunches, i have started doing heavy compound exercises only, and as result, every week abs are a little more toned. From two pack abs i can now see all six and the side abs (i don't know the scientific term) have also started to appear. So, eat clean, eat good fats, eat 6 times per day (at least), make your breakfast your biggest meal, and you 'll see results.
what i've been saying all along

exactly!!!