six pack?????????????
August 4th, 2010 | 
Author: whats a good way to get a six pack? what excersize should i do to get a six pack?
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ab exercises
about how long does it take to get a six pack weighing 140 pounds?
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my stomach is hard but i dont have a six-pack
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Get with a woman and do a REAL man’s workout!!
Oh those six pack abs. Everybody wants them, but so few are willing to do what it takes. Even worse so few even know what to do, which is the reason I wrote this article. So that you would know exactly what to do to get 6 pack abs.
First lets start with some basic anatomy. Abs are short for abdominal muscles, but the actual anatomy term is rectus abdominis. Abs are liked buried treasure. The treasure is there, you just have to dig for it. Everybody has abs, but for most people they are covered by a layer of fat which hides them from view.
Abs don’t start getting defined until you are at less than 10% body fat for men and 15% body fat for women. So the goal becomes to reduce your body fat percentage until it is less than that. To find out how may pounds of fat you have to lose to arrive at that body fat percentage requires some calculations. Here is where the mathematics of weight loss comes in to play. Take out your calculator and follow along.
The first step is to determine your current body fat percentage. To do this you can have it measured by a personal trainer or you health care provider. You can also purchase a body composition monitor such as those made by Tanita.
Once you know what you current body fat percentage is take that and subtract your goal body fat percentage from it. As an example we will use 9 percent as a goal body fat percentage and 20 percent as our current body fat percentage. And we will use 200 pounds as our current weight. So here is the math.
First convert the percentages to decimal values.
20% = .20 and 9% = .09
Then subtract
.20 – .09 = .11
Then add 1
.11 + 1 = 1.11 Then divide that into your current body weight which will then give you your goal weight:
200 / 1.11 = 180
Subtract your goal weight from your current weight to find out how many pounds of fat you need to lose to arrive at your goal body fat percentage.
200-180 = 20
So to be at 9% body fat we need to lose 20 pounds of fat.
To lose 20 pounds of fat without losing any muscle will take approx 20 – 22 weeks with a combination of diet and exercise. If you lose the weight any faster you will end up losing lots of muscle in the process which will mess up your metabolism.
sit ups.
Sit ups. Right on your floor..and crunches! Also, get Billy Blanks Boot Camp ABS!
First… what is you weight?? 50kg or more than 50kg… if you are less then 50kg and you want a six pack.. is no problem!! If it is more you must work hard to burn off you fat!!! Next time you must let people know what is you weight or not we don’t know what is your KG is. =D
5 Step to get six-pack!!! 4-8 weeks!!!
First thing to do…
1. Run 2.4 or 4.8 everday = It help to burn off you fat!!
2. Swimming 1 hours per day = It can help you burn off your fat and also can help you get muscles on your arm!!
3. Do sit-up 500 per day if you cannot do so many then do about 250 per day..!! Do rest when you do 100 times… rest for 5 minutes…!!! If you feel your stomach pain that it OK because it help you get the abs = six pack… do sit-up help you get your sit-up more faster!!! ( If you are overweight you should do less ).
4. Push-up help you to burn off your arm fat and at the same time it help you to get muscles.!
5. The last one is important!!! You must drink a lot of water and eat more healthy food like apple. You cannot eat oily food like chicken wings, Curry chicken and more.. if you eat you won’t get six-pack one.. let take a example!!! You swim for 1 hours it burn your body fat about 200? But if you eat chicken you will get nothing but it will add your fat… Chicken = 500 Fat but you burn 200 so 500-200=300, you will get 300 more fat go into your body. So you cannot get six-pack soon must wait for longer!!! If you want to get six-pack faster do the five step that i have tell you… In 4 to 8 Week you sure will get six-pack.
Good Luck =D