just a quick question

[trace11]

i have a very thin layer of fat covering abs

i'd like a 6 pack, i eat healthy, exercise regularly

what can i do to get them defined and ripped?(or is that redundant?)

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as far as execising goes, why not crunches or sit ups?

[cassiegose]

For a six pack... You'll want to clean up your diet to lose that thin layer of fat covering your abs. I've found that abs get worked really well just by doing regular weight/cardio routine. I used to do crunchies and sit ups like a crazy person but it wasn't until I really cleaned up diet and upped weights that I started seeing improvements in abs. Maybe show an example of your current diet and workout plan?

[trace11]

haha...im just starting...

i lift weights (3 days a week)- um... diet, 3 meals a day (usually...maybe afew snacks)
but i really havent done alot to change diet from that of a normal person (thats is, not actually trying to gain muscle). i dont eat alot of sweets or junk food though, i've done cardio regularly for the past 6 to 7(-ish) years

Diet:

Breakfast: maybe cereal, or nothing (i havent been eating for the past few days = unhealthy )

Lunch: usually a sandwich (wheat, turkey, maybe tomatoes, lettuce), and maybe chips, water

Dinner: usually a main protein (i.e. fish, chicken, etc.), a veggie, and some form of a carb (yes, i know thats being very vague)...or another sandwich

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so yes, diet is really bad (/still a beginner though)

thanks for the tips you've already given me

anymore help from anyone would be appreciated

[Boss Man]

Breakfast: maybe cereal, or nothing (i havent been eating for the past few days = unhealthy ) (Yes you should continue eating the Cereal, and bump up your Protein too, with Egg Whtes, or half a scoop of Protein powder, or a bit of Chicken or Turkey, and a Pro-biotic yoghurt as well as examples. You could add a bit of Fruit in here too, but if you do, give it 10-15 minutes to start digesting first, so the other food doesn't impede it)

(Mid Morning: You need some protein and Carbs in here too)

Lunch: usually a sandwich (wheat, turkey, maybe tomatoes, lettuce), and maybe chips, water (Screw the Chips, but the Sandwhich thing looks fine, just add the Tomatos and Lettuce as well)

(Mid Afternoon: You need some protein and Carbs in here too)

Dinner: usually a main protein (i.e. fish, chicken, etc.), a veggie, and some form of a carb (yes, i know thats being very vague)...or another sandwich (No sandwhich, go for the Fish, Chicken etc etc, and add the Veggies. You could include things here like Legumes, i.e. Peas, Beans, Lentils, as well, (sometimes Rice), but remember they all do contain a good Amino Acid yield, so factor that in when you include a Protein source, if you have any Rice or Legumes with Dinner.)

Mid Evening: You could have another small meal here as well.

Other options you could add to your diet from time to time, would include Low Salt Nuts, Low Fat Cheese, Whole-grain Bread, Soy products, like Soybeans, Tofu and Nattokinase, sometimes Red Meat, (trimmed), Lean Pork, Lamb, (Rind timmed off), and healthy Fats like Coconut Oil for cooking with / adding to food, or Cold Pressed, Extra Virgin Olive Oil, for adding to food.

[trace11]

thanks...this is the kind of help ive been looking for