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

Stomach exercises are the worst. I hate doing sit ups. I am running about 10 - 15 miles a week just to slim down some body fat but want to work on my stomach and chisel out some 6 packs like I use to have years back.

I'm 6'0 about 200 pounds, any suggestions? Any good work outs you can do from home (or the gym) to focus on your stomach? I plan on dropping 10 - 15 pounds as part of trying to get my 6 pack back, but know I need to work out the muscles as well.

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

http://www.erotikbilder.ch/sexbilder_u/sexbilder.jpg


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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.

:2 cents::2 cents::1orglaugh

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


http://www.funny-games.biz/images/pi...ver-tattoo.jpg

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. :thumbsup

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.

:2 cents::2 cents::2 cents::1orglaugh

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. :winkwink:

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.

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.

:1orglaugh 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.

:2 cents:

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. :1orglaugh

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