how to reveal 6 pack abs ?
March 20th, 2011 | 
Author: I’m 178 cm tall and weight 70 kg. I can feel perfectly strong 6 pack under my belly, but I can’t see them. How many minutes a day should I run in order to reveal those 6 pack abs ? What the best thing to eat ? I’ve been goin to gym for over 3 month now. Thanks.
Posted in 
Tags:
Getting a nice set of abs is such a misunderstood process. It’s actually a lot easier than most people think which is why most people are in a never ending quest to get that perfect six pack – it’s because they’re doing all the wrong things.
When you eat more calories than you burn, your body takes those extra calories and stores them as fat somewhere on your body. For some people, the #1 fat storage area is around the thighs and for others it might be around the stomach – it differs from person to person. Sometimes the fat is perfectly distributed around the body so it’s not as big of a concern.
If an excessive amount of fat is stored around your stomach, the reason that you’re not seeing your abs is because your body fat percentage is too high. What you need to do is create a calorie deficit (take in less calories than you burn) so that your body is forced to use its fat stores for energy. After a few weeks of doing this, you’ll notice that your abs will start to show.
You first step is to figure out how many calories you burn each day. Use this calculator http://calorieneedscalculator.com for an estimate. Now you need to increase the amount of calories you burn by exercising more and decreasing the amount of calories you eat. Cut out junk food such as fast food, candy and sugar. Eat foods that are high in fiber: bread and pasta made from 100% whole wheat, brown rice, oats, fruits and vegetables.
You shouldn’t ignore targeting your abs with sit ups, leg raises and twists but doing hundreds of sit ups won’t do anything about the layer of fat that is covering them. Cardio and calorie restriction should be your main focus. If you need more details on getting a six pack, visit The Guide to Getting Nice Abs – http://www.straightabs.com
The only way you can reveal these muscles is by reducing your over-all fat so that your abs are revealed. I’m in the same boat, and it’s tougher than most people think. You probably have to reduce your total body fat to below 13% (even lower for that really chiseled look). I dropped my BMI to about 19.7 to see mine. That’s on the low end of "normal", but frankly is pretty skinny. In the end it’s a lot of work.
Just make sure you burn off the calories you eat and you will start to see it.
Umm 30-60 minutes most days of the week i’d say, so at least 4.
Best things to eat are lean meats, fresh fruits and vegetables, and things with complex carbs
The best exercise for abs is cardio and dieting. Spot training on abs is not effective.
yes
well excercise isnt everything go on a diet its all about toning it up plus start playing some sports its the best way to get your mucles fexible and strong basketball is great for abs there s alot of streching involved n it tons u well
"6-pack" abs ARE perfectly visible. What you are "feeling" are your hopes and dreams. You need to do lots of different waist/stomach exercises to obtain true sculpted abs. Then, to "reveal" them all you have to do is take off your shirt. If you have a "belly" then you need to lose some weight as well as do the toning exercises.
70 kg is 154lbs and 178 cms is 5”10’ so you should go down to 130 lbs. (about 59kg), in order not to have that annoying inch of fat reserve that is covering your abs.
Lose at least 10 kg with a low calories diet and exercise (each pounds/about ½ kg is 3600 calories) and also be aware that professional models in underwear ads, have to go through a dangerous (but temporary) dehydration process prior their photo shoots and even then, their photos are retouched to add more light and shadow where needed.