I want to get a 6 pack again, best work out suggestions?

try this 2 times a day 30 minutes per session and see the results !!!!




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abs are made in the kitchen. to see them, your bodyfat must be below 10%. then the exercises will make them pop. i've had phenomenal results with p90x.

Best way for you to get a 6-pack is in the beer section.


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^ what he said ^

People who think ab workouts will give them a 6pack watch too many infomercials.

Lots of discipline with food (you probably don't eat crap since you seem to be more or less in shape)

Lots of repetitions

Lots of cardio


As for abs I'm doing three to four different routines, a total of about 12 series with at least 25 repetitions each, doing abs once a week as a part of my two weekly trainings with weights, the rest is weekly 2 - 4 cardio work outs

600 kcal each (approx 50 - 60 min)

No chance to give a more detailed advice since I don't know nothing about your diet, energy intake etc.

Yea, find out your daily caloric intake for your age, height, and weight. Then subtract 500-700 calories a day from that and eat only healthy. Then lift HEAVY 3-5 times a week. Cardio isn't required, and P90X is just HIIT. It's a great complement to heavy lifting but your muscles will atrophy if you don't lift heavily.

i don't see how muscles can atrophy if they are being used? i've gained muscle on p90x.

Pretty much this. Trying to get rebuilt myself and so far I've managed to hurt every goddamn day, including my days off from exercise/minor exercise. If it wasn't for the pain, it'd be so damn much easier (no shit).

me too, i love p90x

pffffft workout is for pussies. Get a real permanent one instead

impressive routine, i am going to try this, bookmarked! thx!

I'm trying to do the same thing.


I heard PLANKS are the best. Will are you on skype or messegenger? This is josh from freeporncom I wanna add u to my friends list..

used to be freeporn i mean..

This guy is a pro:

http://scoobysworkshop.com/abs.htm

classic!

i hope my metabolism never slows down i hate to run! Will, are you just looking for a weight training regimine or do u just want to continue to run while adding in an ab routine

While I can stay lean without doing cardio, I would never stop doing it. It's healthy for your mind and it works the most important muscle of all, YOUR HEART.

I don't see how that's possible dynamo. If anything, you've toned out. When you're on a caloric deficit, muscles need a reason to grow or at the very least, stay the way they are while you're burning fat. The only way to keep them is to get your minimum protein intake and lift heavy the grow new muscle fibers. You'll just tone out and lose muscle on the P90X.

I don't understand all this talk about abs and muscles, and all you guys are doing is focusing on workouts. The Diet is 80% of your body transformation, the workouts are the other 20. NObody cares if you do 500 situps a day, if your diet sucks you're wasting your time.

I agree. That's what most the people have correctly pointed out in this thread.

going by 3 signs-

1. the tape measure, all measurements show an increase in muscled areas- arms are 1.5" bigger, legs- 2", chest is 3+" and a decrease in flabby ones, my waist went from a 34.5" to 29"

2. strength is way up, reps and poundage

3. my lean body mass. i weight myself and do a bf measurement every morning and record the results. since i've started, these #s show that i've lost fat (30 pounds) and gained lbm(over 10 pounds), while i know lbm is not just muscle weight it is primarily so.

that said, i wouldn't suggest p90x for anyone looking to gain, there are better workouts to accomplish that, as you mentioned. but, going on my #s, i have gained muscle.

i get all of that. I know I can't go straight to the abs that is why i started jogging 10 - 15 miles a week again. Sweat my ass off doing that. I will run from 2 - 6 miles each time and do it every other couple days. I have noticed some body weight loss in my waste. I am going to keep doing that to slim down a little and then focus on my abs but there has to be some exercises that work better than others for abs.

http://www.bodyrock.tv/

p90x kicks ass

Skype: innovative_will

deadlifts baby!

my favorite site right now! mmmmmmmmmm

Ok here is my details:

6'0 200 pounds 34 years old. My waist is 36 inches. Which since I started jogging again I've slimmed it down a little, I can notice I have some extra room in my 36 inch shorts now. I use to work out a good bit back in college and still kept decent muscle tone in my arms and chest even though i rarely work out any more.

My diet isn't the best but it isn't crap either. I stay away from saturated fats as much as possible. I eat very little junk food. When I am working home which is most of the time I will eat a sandwich or lean cruise frozen dinner, which are good because I can track calorie intake. I figure on most days I am taking in about 1500 - 2000 calories. I eat out a couple times a week (either lunch or dinner) and when I do i usually eat crap. I only drink water or no calorie drinks. If I am going to take in calories its not going to be from a liquid. I rarely drink, don't smoke.

When I jog I do it on the treadmill, mainly to keep track of calories burned. I typically burn between 300 - 750 calories depending on how far I run. The shortest I run is a speed run (which for me is pretty fast) 2.5 miles in 20 minutes. If I do a long run I will run 6 miles in about 1 hour and burn about 750 calories.

I just started mixing in some weights but for the past month I've just been running.

I don't take vitamins, pills or anything like that.

So what should I do?

Back in college before I started sitting in front of a PC all day I was about 185, ripped abs and in great shape, very active. Damn internet... yanking it and sex has been the most exercise I have gotten the last 10 years.

Diet is key. You have abs already, they're just covered with a layer of fat.

well, re: just the ab exercises. i've adjusted my ab routine based on what i've figured out works for me. the video posted above has some exercises in it that have worked for me but has others that don't. similar to nutrition, i've had to experiment to figure out what works. hanging leg raises work well for my lower abs, and i get noticeable results from what i call 1/2 crunches with an isometric hold at the top. really focusing on squeezing those upper abs hard and holding that squeeze. but it's hard for me to *flex* my abs, that's been a part of my learning curve as well. so i practice squeezing/flexing my abs often. my middle abs i am still figuring out, they don't show as well, i think it's due to a bit of flab that's still there.

this is just my experience, i am not saying it's universal, i don't have anything to back that up.

A bonus to this plan is that building more muscle will help you burn fat way faster. Skip all the isolation exercise BS and stick with big, heavy stuff is the way to go.

just a couple of observations, you could be consuming more sodium than you need, not sure what the sodium content is of the lean cuisines but it might have a lot. the sodium will hold a lot of h20. the bread is also not conducive to showing abs, i am off bread entirely- the starch is not good.

i'd imagine carlosthegaucho will do the math on your weight and such and make some good suggestions on your caloric intake.

Very Funny

this looks pretty intense: http://www.bodyrock.tv/2010/06/12/su...sweat-workout/

damn sure does!

she's in great shape, not to mention she gets nekkid for the cam, but that besides the point. i do a few of those exercises, as they are part of a couple of the p90x routines- jump squats, mountain climber peaks and kick ups. that said, i am still not to the point where i could do what she's doing. i'll get there though.

Clean diet. Low fat, low carb, high protien. 20-30 min 2x day of hardcore fast cardio. Drink 1-2 gallons of water per day. Stay around 1500 calories on days you dont lift weights. 2000 cals on days you lift and a little more carbs are OK (good carbs). Take fat burners like Meltdown or Redline by VPX or Lipodrene if you are in a hurry to get there.

When your body fat is around 8% then do crunches and core work.

Or just train 5 days a week at a real MMA gym and eat 2000 clean calories a day. In less than 6 months you should have your 6 pack.

Start weight lifting. 3 days a week, no need to lift heavy, but weight lifting does wonders for weight loss.

Monday, wake up, do cardio first thing in the morning on an empty stomach. Stay within your target heart rate for 30 minutes.

Meal 1
Light carbs, (only complex carbs!!!!! wheat bread, plain oats, sweet potatoes, brown rice etc), a couple egg whites and water. Stay away from juice with refined sugars, white bread, white rice, (basically anything with simple sugars).

1 1/2 hours after breakfast; weight training. Chest and Back. Don't have to lift heavy, and you don't have to over do it.

Meal 2 Post workout, 1 scoop no carb protein shake. Stay away from whey concentrates and casein.

Meal 3 lean chicken breast, white meat turkey or tuna and some steamed veggies, (preferably broccoli).

Meal 4 1/2 cup brown rice, lean chicken breast, white meat turkey or tuna and steamed veggies

Meal 5 1 scoop no carb protein shake

Tuesday, wake up do cardio, same diet as above minus one protein shake and no weight training.

Wednesday. No cardio in the morning. Same diet as Monday, weight training workout your legs. I personally don't do cardio on leg days.

Thursday. Same as Tuesday, cardio, same diet minus one protein shake no weight training.

Friday. Same as Monday and Wednesday, weight training workout biceps & triceps and light shoulders.

Saturday same diet as Tuesday and Thursday, no cardio no weight training. (REST)

Sunday another rest day, as well as a "cheat day" on your diet. By cheat day, I don't mean go to McDonalds and splurge, but eat something you enjoy that's relatively healthy. Maybe spaghetti & meatballs, or a deli sandwich. Why a cheat day? It's to keep from going insane. IMO, cheat days are necessary whether you're bulking, cutting or just maintaining. A lot of people overly force themselves to a diet they simply can't stick with long enough to see results.

You can switch it up by adding salmon 1-2 weeks, or replacing your main carb source during carb meals with fruits and/or nuts. Change things as you see fit so you can comfortably stick with it. There is a massive diet section on bodybuilding.com with all sorts of meal ideas.

The sample diet I posted above is not the typical body builder diet. If your goal is to gain muscle mass I would add a meal or two and more protein.

As for my build, well, I don't have a "6 pack", but I'm relatively lean with a flat stomach at a bit over 12% BF. I'm however also 6'2" 225lbs with a fair amount of muscle mass and I'm on a 3000 cal+ diet. My diet isn't 100% but I consistently do cardio to stay relatively lean considering my size. I also drink on the weekends, which is definitely counter productive.

If you have the dedication to stick with it, you will get the results you want!

I don't put too much faith in tape measuring but if you got it, great.

Yea, same for me, but that has more to do with correct protein intake than anything else.

Well yea, your deficit+HIIT=increase in lean body mass because fat decreases. I just know the proven way to maintain/gain muscle while simultaneously burning fat is through heavy lifting, and at BEST you would gain a minimum amount of muscle because theoretically, can't really gain muscle without a caloric surplus.

Well, that's impressive. The greatest workout I've ever seen is the 300 workout. I've been able to do only 1/4th of the exercises with the proper weight before almost vomiting.

Ok I don't want a 6 pack that bad. I am willing to put some work in but to have to eat what I consider crap every day and bust my ass working out on top of that isn't worth it. What you suggest I would stick with for 2 days and then say fuck it. I need to find a middle ground of some hard work, some sacrafic but it still has to be fun and still has to have a mix of foods that I actually enjoy.

It can't be that hard, 10 years ago I ate total trash, junk food, drank lots of beer so my diet was total shit and I had a nice 6 pack. I played a lot of basketball, football, worked out 5 times a week and was very active and enjoyed doing it. When i wasn't working out I was walking a couple miles a day around campus going to classes carrying a 40 pound back pack.

I know its still possible to get in good shape, at least for me without having to go hardcore on the diet. I think, for me, what I lack in diet I need to make up for in exercise and calorie burning.

She is the best. That is my ideal woman

The older you get the more you have to sacrifice in order to maintain a 6pack. When I was young I had a 6 pack too, then again I was also skinny in general without a whole lot of muscle mass.

I agree 100% about finding a middle ground though. That's a rough outline about what would be needed to really lean up to the point of having a 6pack. Do what you feel comfortable doing while still seeing results.

I think you should be more realistic with your goals.

Regardless of what you do in-terms of training you're going to need some sort of discipline in your diet to get to the point of seeing a 6pack.

I'm fairly active, lift 3x a week + cardio 4x a week as well as full court basketball 2x a week. Even then I don't have a 6pack showing, unless you have very good genetics it takes a strict diet.

Ask dyna mo! I can guarantee regardless of what his routine was like he saw the biggest results due to his diet. Even with all those P90X type programs they come with strict diet guidelines you have to follow to see the results they advertise.

Anyways, good luck. In the end it's all about being healthy and looking good. You don't have to live an uncomfortable lifestyle just to have a 6pack.

If you loose your 15 pounds and stay at that weight, you could do 4 sets of 20 crunches every other day and you'll have a 6 pack.

I don't know, I'm finally comfortable with my diet. It includes 2 protein shakes a day, an omelette, canned chicken, and a 5th meal. All in all that's around 175+grams of protein which fuel my heavy lifting. I did 305 5 times the other day.

crossfit

they sell canned chicken? How is that?

yes, the ratio eh. what i've actually had to do is crunch the #s, i.e. if my bf reading was 9% of 170, i'll multiply it out to get the actual poundage, then subtract, you get the idea.

i do agree with you, p90x is in no way a mass gaining program.

well, it is and it isn't. it's hard to get on the proper nutrition plan that will result in visible abs but once it's a routine, it becomes routine. these days, i eat to fuel my body, no comfort foods. in the beginning it was quite difficult but now that it's all dialed in, it's very easy. i like how i can tell how the various foods make me feel too, i can tell the difference when i eat a protein dense meal v. a carb rich meal. it's a good feeling to be able to know what sort of food my body is needing at any particular time.
qft!

totally true, in my experience at least. i've been on training programs before and seen good results often but when i really dialed my diet in and kept that consistent is when i was able to get my bf below 10%.

You put in tomatoes, an avocado, and mayo and it's friggin amazing. Plus it's 65 grams of protein.