Trying to get some 6 pack abs and need a little bit of help?

5 Comments

1. ny says:

   July 31, 2010 at 1:12 am

   jogging is an excellent exercise because it let you lose weight
   evenly throughout your whole body. If you want to lose weight in
   specific areas, you should target them with exercises. If they are
   your problem areas, they will be very difficult to tone. You will have
   to work double on them. The best approach is this:
   1. Lower/control your daily calorie intake (control for normal
   weight, lower for overweight).
   2. Run/jog to lower your overall body fat percentage.
   3. Target your problem areas with exercises.
   an excellent exercise, you can do it in front of your TV: sit on a
   stool, and put your toes under something (piece of heavy furniture,
   for example). In your hands hold a little dumbbell. Please, make sure
   that it is not very heavy, start with one kilo, for example, or you
   will damage your back and spine! Slowly move the upper part of your
   body back, until it’s parallel with the ground. Stop for a second and
   move it back to the sitting position. Repeat ten times. Every week add
   to the number of repetitions. You will see the results in a week,
   guaranteed! You will see or feel under the fat – if you have any – six
   pack and muscles. Dumbbells do wonders. Much better than these
   crunches – I came up to three hundreds and there was no results AT
   ALL. With the dumbbells you will see it in a week.
2. cory says:

   July 31, 2010 at 1:12 am

   1 thing you have to know about your abs is…..
   You can train your abs as much as possible, but if you dont have the right nutrition your gonna be chaseing your tail.

   Your abs are made in the kitchen!
   Stick with that quote and i guarrantee you results.
   This means low carb diet and exercising everyday.

   GOOD LUCK
3. yomama says:

   July 31, 2010 at 1:12 am

   You should post a pic of yourself so we can see where you are starting from. I commend you for starting to take the initiative to get in shape and get ‘abs’

   First you need to understand that you need to burn the fat over your abdominal muscles to see your six pack. After that it depends on exactly what you’re eating (you should try to eat mostly lean protein and veggies if you’re trying to tone up) and how often (you should try to eat ~5-6 times/day to speed up your metabolism. Now to answer your question:
   To get abs (and an overall nice healthy body) you need a proper balance of good eating, resistance and cardio excercise, and sometimes supplements. You need to add resistance excercise as that is the best way to reduce fat (muscle burns fat/calories) and change body shape.
   Different people hold fat in different places and that last little bit of fat is usually the hardest to lose. There isn’t any definitive way to ’spot’ reduce body fat but here are some things I have found useful (to get a lean flat stomach and get ‘abs’):
   - Do sprint repeats. It’s still usually warm enough to do these outside (or find an indoor track at your school). Jog to warm up (~1/2 mile). Then do 8 sets of repeat sprints (start with ~100m and gradually move up to ~200m as you get in better shape). Basically you sprint all out, then slow jog (really slow) back. Repeat 8 times. The first one you want to go only ~3/4 speed since your body will still be warming up. Make sure you stretch afterwards as your hamstrings will be sore the next day (especially after the first time). Alternate this with other forms on high intensity interval training.
   - Resistance training: go for more reps (less weight), try drop sets, try circuit training. All of these are useful for getting more lean(and as a result will burn fat off your abs). Remember the more muscle you build, the more fat you’ll burn (and you won’t be big and bulky either).
   - Ab ball: do a lot of exercises using one of those ab balls…they work your core in every exercise. You can also do actual ab target exercises (twists, crunches, etc.). Get a trainer at your gym to show you some. Or you can get the CoreSecrets (ball/video) for ~$10-$20 online (just google it)
   - Oblique exercises (twisting). Do a lot of these using the ab ball: sit on the ball hold a 10 lb weight and walk your feet forward. ‘Lay down’ and with the weigh above you twist to one side-up-pause-twist to the other side. Ensure you’re using your obliques to do the work.
   - Lower abs. Do leg lifts (hold weights in your feet, or lay on ball and do them). Leg raises (where you hang in the air and rotate your knees to your chest). Leg throwdowns (more advanced – lay down on a mat and hold on to something firm [behind your head]. Stick your legs straight up in the air [should be perpendicular to the floor]. Have a partner stand at your side and ‘throw’ your legs hard to the ground. Keep your back flat and use your abs to keep your feet from hitting the floor. Bring your legs back up and your partner throws them down again. Go until you can’t do anymore). Get with a trainer at a gym to show you some new funky ab exercises
   - Improve your nutrition to mostly eat low fat protein (chicken, fish, lean turkey, etc.) and veggies (i.e. broccoli). Mix a little fruit in there for some sweetness. You can also buy whey protein and make whey protein smoothies (2 scoops protein, ice, skim milk – blend – little peanut butter, ripe banana, more ice – blend again: tastes great). Cut out junk food (especially soda, anything loaded with high fructose corn syrup, all sweets, etc.)
   - Start taking a thermogenic fat burner (will burn fat faster when your body temp rises – i.e. working out), ripped fuel, or hydroxycut hardcore before your workouts. This will help provide energy for workouts during your cutting ‘diet’. These also help you burn fat and are ‘good’ supplements to use
   Work hard…have fun
4. Aor S says:

   July 31, 2010 at 1:12 am

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   Hope this help Good Luck!