[anatmob]

because im gona give it a go[thumbup]

[xtrslots]

Six pack just for you sir!

[Pdarassenko]

It aint happenin, give up.

[anatmob]

Not booze... doh, you know the thing between your willy and your chest

[portoskins]

I heard that we've all got a six pack.......it's just that for most of us it's covered with flab.

[anatmob]

OMG suppose i should not type while drunk, i would love for saome serious answers please

[FBtquXT8]

OMG suppose i should not type while drunk, i would love for saome serious answers please

Jogging, minimum 1 hour per day
Shed loads of crunches and all other "core" excorsises

Join an MMA gym they will soon sort you out my son.

[spamkillerf]

THIS:

http://en.wikipedia.org/wiki/High-in...erval_training

AND THIS:

http://www.dietspotlight.com/warrior-diet-review/



Both are ridiculously hard to stick with, but they work, especially HIIT.

[AliceFromHouston]

i got a six pack myself, and its true, EVERYONE has a six pack, just its covered with a layer of fat. Generally you need a body fat percentage below 10% for it to show. So basically to get a six pack you want to get on a good diet that doesnt include shed loads of fat and do plenty of cardio to burn fat. throw in a few crunches in there aswell.

[Uojeyak]

i do about 50 crunches every second day and im skinny as hell but i still dont have a 6 pack

[spamkillerf]

i do about 50 crunches every second day and im skinny as hell but i still dont have a 6 pack

Just doing crunches isn't going to get you a 6-pack, guy. You have to have the right diet as well. And you can forget doing body weight exercises and expect huge muscle growth. You need to add weight (e.g. weighted crunches).

Diet (first) + training method + training consistency + training intensity + training variation = muscle growth.

Treat your abs the same as any other muscle, because that's what they are.

[Creelaleps]

Yeah no amount of exercise will get you a 6 pack, you gotta eat properly too. I remember seeing somewhere that if you cut (all?) fat out of your diet, you'll get your 6 pack abs with minimal effort. So yeah, have fun eating like a rabbit all year long [rofl]

[nikolapegayyyaasss]

http://www.dietspotlight.com/warrior-diet-review/

I want to add, that is my normal eating habit, i didnt even know it was a form of dieting. I admit i probably does work cause i carry very little excess weight, and i eat a lot that one time i eat.

BUT, as a result ive had complications, you get problems with acid buildup, and other digestive issues. I was recommended to eat a light breakfast and lunch, both of which are extremely difficult for me to do due to how use i am to eating once a day.
Another problem is blood sugar levels, they become unstable, so again you need to be aware of this and try and keep it stable (eating more low GI foods helps).

So for anybody who does try this, make sure you eat at least something during the day, nothing acidic and nothing oily/fatty. Also keep water levels up.

[Viafdrear]

Cardio/proper food (diet) and crunching abs (don't overcrunch!!) ..
everybody has a sixpack not everybody has low fat % ...

But food is very importend , eat small portions over the whole day
and best is not to eat after nine...

Good luck........

[yahyynzer]

Speaking from experience I can say it can be very hard, but why do you want one anyway? If you want my advice don't aim for something that is hard to judge such as a six pack, ultimately your likely to become disillusioned and having one doesn't mean your healthy either. Try instead to pick something you can judge, say rowing 2km in 7 minutes which you can quantify with a value and try to improve in that instead so then you know if your improving or not. If you end up with a six pack then great, but it should be a bi-product of a healthy lifestyle rather than the target.

[Reftsheette]

you should be asking:

How hard can it be? [rofl]

[Viafdrear]

you should be asking:

How hard can it be? [rofl]

Typical reply from a fat guy [rofl] just kidding : -) don't kill me please, SEE white text blush !!

[EliteFranceska]

It totally depends on your bodytype, some people just have visible six packs, while others have a layer of fat

endo/ecto/meso etc

Basic tips for fatloss from all the reading I've done are avoid big meals, eat 6 smaller ones through the day, if you can take a look at macro values and workout how many carbs/protein/fats etc that is the best way.
Basicly you can try carb cycling, where you take alot one day, then less the next and so on
No sugar atall, even fructose from apples etc, I prefer blueberrys tbh

Porridge oats, wholemeal pasta, brown rice is awesome, avoid high GI foods that will spike your insulin levels

You do have to eat fats, infact pro bb'ers when getting ready for a show tend to drop carbs completely sometimes and go on a keto diet where they shift their bodies to run on fat instead of carbs. I'm gonna try it during the summer, good fats obviously not mcdonalds fats.

Almonds, red meat, olive oil, fish that sort of thing, OMEGA fats

Also from what I read there is a definite advantage to walking over running, if I've understood correctly jogging/running for a long time basicly works on endurance, but if you walk and keep your heart rate in a certain range that uses fat as energy.

Same principle applies to HIIT cardio, sprint/walk/sprint/walk etc < I love HIIT but haven't done any all winter because it's HARD and you will possibly be sick of you do it right first time.

Sorry if no sense has been made

[lagunaEl]

Most people with a nice six pack have it because they have good genes (body wise).. It very much depends on body type. I go to the gym 5 times a week 2 hours a day and I still don't have a six pack like a friend of mine who barely works out. It's rather frustrating, but I learned to live with it.. Just stay in shape and have fun in life.. It's not fun to kill yourself with stupid diets and in the end barely see any proper results. Also when you stop you'll be back into the shape you were before in no time, so don't stress yourself to much.
Good luck anyway.

[JasminBerkova]

Yeah no amount of exercise will get you a 6 pack, you gotta eat properly too. I remember seeing somewhere that if you cut (all?) fat out of your diet, you'll get your 6 pack abs with minimal effort. So yeah, have fun eating like a rabbit all year long [rofl]

Please don't do this!

But like others have posted, typically weighted exercises that activate the core (ie deadlifts) coupled with more directed core work, eating "healthy" and being consistent working out will garner a 6-pack. Lot of work though if you don't already have it!