The Six Pack

[thaiboxer2004]

Ok, I know this isnt a health board but if someone can give me some info or a link I'd greatly appreciate it. Question is, to actually see your abs u must do cardio of some sort? What I've seen so far is it doesnt matter how many reps u can do but the cardio matters.

For the past two weeks been doin at least 3.5 miles on a eclipatil (sp) treadmill of sort, its roughly 5000 strides. (Mon-Thurs) (where ur feet doesnt move of this stair steppin machine) Sweatin pretty good after I reach 5000 strides and I have muay thai on Monday/Fridays for extra cardio. So I dont know if should increase the miles on it or not?

Ruled out pop long ago so its mainly been: orange juice, skim milk, low fat choco milk, tea, and coffee (on weekends). Most meals I have, consist of some time of bread or carbs in other words. Protein shakes after working out in gym and after muay thai class.

Any info is appreciated or links to the proper site that I could read/review with.

Thanks in advanced.

[Bauer]

True this is not a fitness board, but there are those of us who know a great deal about the subject who troll this forum. Generally, 6-pack abs are visible at 8-10 percent body fat, this is different for everybody. Back in high school, it was easy for everyone to have a six-pack, but as you get older, they disappear. Hell, there are even professional athletes who run around without them. That is because you do not need a 6-pack to be in shape. Here is some sound advice if you really want washboard abs.

Step 1: Nutrition.
You must burn more calories than you consume on a daily basis to lose enough body fat so that your abs show. The most important part of this is your diet, more specifically, keeping your metabolism jacked up. Do not drink soda or eat food with sugar! Do not eat carbs after 9:00pm (rule of thumb)! Do not be afraid of carbs (whole wheat/stone cracked bread, brown rice, pasta, oatmeal), but make sure to eat them in the morning and for lunch, this will fuel you for the rest of the day and you will burn them instead of store them as fat. Snack throughout the day; your body will try to store all of the energy it can for later, that is its job. Eating smaller meals 6 times a day keeps your metabolism going constantly, and will help you burn through the fat. Eat as much protein (turkey, fish, eggs, low fat cottage cheese) as you can get your hands on!

Step 2: Exercise
Daily cardio is a huge part of keeping your body burning more calories than it takes in. Remember that your metabolism is always burning calories, and if you are eating correctly, you are ramping up this process. Hard work, however, is what separates the fit from the fat. Running on an elliptical is good cardio, but jumping rope and running stairs are some of the best cardio you can do. When you exercise, your body will have a higher metabolism for a time after that. Also, doing cardio in the morning is good because your body does not have fuel available, so it burns more fat.

6-pack abs require large abs to stand out. To do this you need to exercise your abs like a bodybuilder. Do not do hundreds of crunches to make your abs stand out. Do sets of around 20-25 reps. Focus on the form; squeeze your abs at the top of every crunch or leg raise. And finally, exercise all areas of the abs. There are so many abdominal exercises out there that they could fill a 300-page book. They are pretty much all effective, just make sure that you hit the top of the abs with a leg raise type motion, the bottom of the abs with a crunch motion, and the obliques with a side crunch or twist motion.

Follow my advice and you will eventually get your 6-pack.

[GQchris]

Lots of cardio, clean diet, and supplemented by weight training for the entire body..

[aseepish]

Pretty much observe what I do, and then do the opposite.

Now where did I put that bottle of Jameson?

There is one benefit if you were to develop a big gut though - in grappling it gives you the ability to do what we in Canada refer to as the "Molson Choke"

[Vapor]

To get a sixpack you just need to develop your abdominal muscles and to see the sixpack you need to lower your body fat %.

Abdominal crunches and reverse abdominal crunches are what you do to develop your abs. Also remember to do back exercises otherwise you'll create a bad situation for yourself where your body favors using only ab muscles, and you'll develop back problems as a result.

Cardio and fat burning exercises are what you need to do to lower your fat. That is you have to do continuous aerobic activity for atleast 20 minutes with your heart rate above a certain beats per minute so that your body starts burning fat for energy. While cardio burns more fat and is at higher bpm, staying in the fat burning bpm range is the most efficient use of energy vs. fat burn.

One other thing: don't believe the calorie counters on the elliptical machines. They are way off. The higher the impact, the more calories you burn, and for most people ellipticals are far from high impact.

[bigred389]

One other thing: don't believe the calorie counters on the elliptical machines. They are way off. The higher the impact, the more calories you burn, and for most people ellipticals are far from high impact.

That's why you jack up the resistance mucho, or row. Rowing is far better cardio than anything else in the gym IMO.

Although nothing beats runnng, if you're injured, it's nice to have alternatives.

[Vapor]

Yeah, running or jump rope are the best, plus they work the stabilizer muscles in your legs and improve your balance, which is martial arts related.

[>:)]

tbh theres much better exercises for your abs than crunches. Flags and wheels are good

[Hardball]

Great abs are made in the kitchen. Do plate pushaways!!!

[bigred389]

Great abs are made in the kitchen. Do plate pushaways!!!

And neglect the low weight bicep curls...

I'm a genius...I'll invent 25 pound utensils.

I'd like to see somebody stuff their face with THAT.

[Hardball]

And neglect the low weight bicep curls...

I'm a genius...I'll invent 25 pound utensils.

I'd like to see somebody stuff their face with THAT.

Too funny dude!!!

[Bauer]

One quick thing. Lifting weights at least 3 times per week is more important than doing cardio 3 times per week because it keeps your body's metabolism jacked up for a longer period of time, cardio just burns what yo burn while running. Losing weight, and fat, is simply a factor of using more calories per day than you take in.

As for the best cardio to do, jumping rope will burn more calories per minute than just about anything. If you are going to be on a cardio machine, do the stair stepper, that will burn the most, if not that then a rowing machine. Remember, it is a combination of very low bodyfat and highly developed (size) ab muscles.

[lorenzodamarith]

Rowing is far better cardio than anything else in the gym IMO.

hello,

versaclimber. oh yeah...

thanks.

[lorenzodamarith]

Pretty much observe what I do, and then do the opposite.

Now where did I put that bottle of Jameson?

There is one benefit if you were to develop a big gut though - in grappling it gives you the ability to do what we in Canada refer to as the "Molson Choke"

hello,

those in this room are having a riotous time speculating on what the molson choke consists of!!

hahahahahahahahahahaha!!!

way to go amigo!!

thanks