Have 6 pack abs in few weeks
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bulldogzg
Senior Member
- Sep 14, 2010
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Yup MrSmith is on the money here - we all HAVE them, but most of us just can't see them form the... well... fat! So if you want to see your abs lose weight first and don't expect them to pop out before single digit BF % (or at least close to lower 10s).
ContentCreation
BANNED
- Apr 29, 2011
- 513
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You are completely right, but thats not always the case! I have been doing MMA for 5 years and i have played sport all my life, and i have a 6 pac which you can see without tensing, and my body fat is 15% .. quite a lot of people have huge abs which you can see in the high 10's
But people should not ignore ab exercises. Yes you need to diet and lose fat, and yes everyone has them, but if everybody in this forum was to get their body fat down to 5%, they all wouldnt have bulging abs, there stomache would be flat .. they still need to exercise them.
bulldogzg
Senior Member
- Sep 14, 2010
- 830
- 282
@ContentCreation yup that's possible, but more only like 1% of the population can actually get to this since it requires enormous amounts of strength and training for hours. Power lifters and of course MMA fighter are great example of this phenomenon.
Hell now I can even get people to lose 15-20 pounds of pure fat in a month, even gain some muscle, WITHOUT changing their diet (I'm a personal trainer/gym owner) but only 1 in a 100 can go through the training with me. Same thing as IM - hard work + patience pays off big time
Hell now I can even get people to lose 15-20 pounds of pure fat in a month, even gain some muscle, WITHOUT changing their diet (I'm a personal trainer/gym owner) but only 1 in a 100 can go through the training with me. Same thing as IM - hard work + patience pays off big time
KraftyKyle
Elite Member
- Aug 13, 2008
- 3,669
- 6,911
Is this a serious post? Haha. It would be one thing if you said "I've wanted to get a six pack for years now and I finally found a video I can stick to. I've been doing it for a couple weeks and it's working already! I can see results!" But instead, you just found one of the thousands of ab videos on youtube and thought it was a good share.
Monrox
Power Member
- Apr 9, 2010
- 617
- 588
If they're not showing, no workout can bring them out in the long run. All those training people get back to 'normal' 2 weeks after they stop so no matter how long they are doing whatever workout, the effect lasts less than a month. And to train your whole life in order to keep the 2 weeks is kind of stupid, just imagine the wasted time.
The only thing that is really useful is the cardio stuff like running and cycling. I see so many people doing it wrong, they try to make it as easy as possible and need to waste 2 hours to complete what can be done in 30 minutes. Get a 40 pound MTB with thick tyres instead of some 6 pound $2000 racing bike and go for 5 miles a day offroad. No need to pedal 50 miles on something that does not require much effort.
So if abs are invisible, stop eating as much. It's not hard at all, even after 4 pounds of low fat ham at 100kcal a normal person would still be under his energy needs. Or a pound of chocolate daily. What's more tasty than ham and sweets anyway
Those with very prominent abs that are not doing any sports simply produce more testosterone. They usually are pretty hairy and often bold or have thinning hair, it goes hand in hand.
Losing 20 pounds of fat in a month... I don't know, that's approx. 90 000 kcal. It would take 3 hours of boxing or hardcore canoeing everyday, seems pretty unachievable for the heart of a person that has that huge love handles in the first place.
The only thing that is really useful is the cardio stuff like running and cycling. I see so many people doing it wrong, they try to make it as easy as possible and need to waste 2 hours to complete what can be done in 30 minutes. Get a 40 pound MTB with thick tyres instead of some 6 pound $2000 racing bike and go for 5 miles a day offroad. No need to pedal 50 miles on something that does not require much effort.
So if abs are invisible, stop eating as much. It's not hard at all, even after 4 pounds of low fat ham at 100kcal a normal person would still be under his energy needs. Or a pound of chocolate daily. What's more tasty than ham and sweets anyway
Those with very prominent abs that are not doing any sports simply produce more testosterone. They usually are pretty hairy and often bold or have thinning hair, it goes hand in hand.
Losing 20 pounds of fat in a month... I don't know, that's approx. 90 000 kcal. It would take 3 hours of boxing or hardcore canoeing everyday, seems pretty unachievable for the heart of a person that has that huge love handles in the first place.
I usually do 8 weeks lock down before summer.
This means high protein, low carb diet. In fact the only high carbs is during the first meal of the day. The rest of the day it is dominated by a high protein diet and lots of vegs for the vits and very little carbs.
Cardio is essential; get heart rate up to 130 BPM and get an OK sweat going for 30-45 min. Follow this for 5/7 days of the week in which the 2 days you take rest while still following the diet and cut out all the snacks such as snickers, coca cola (drink coke zero/light products if you got a sweet tooth) and whatever you may get tempted by.
Before you know it...at week 6 you can see how close you are to your goal and at week 8 you can smile and be satisfied to take off your shirt at the beach.
Make sure to keep the pump going and follow the basics.
Good luck everyone for the summer
PS. not to forget..stay within your limitations of kcal per day.
PPS. read more about increasing your BMR
This means high protein, low carb diet. In fact the only high carbs is during the first meal of the day. The rest of the day it is dominated by a high protein diet and lots of vegs for the vits and very little carbs.
Cardio is essential; get heart rate up to 130 BPM and get an OK sweat going for 30-45 min. Follow this for 5/7 days of the week in which the 2 days you take rest while still following the diet and cut out all the snacks such as snickers, coca cola (drink coke zero/light products if you got a sweet tooth) and whatever you may get tempted by.
Before you know it...at week 6 you can see how close you are to your goal and at week 8 you can smile and be satisfied to take off your shirt at the beach.
Make sure to keep the pump going and follow the basics.
Good luck everyone for the summer
PS. not to forget..stay within your limitations of kcal per day.
PPS. read more about increasing your BMR
bulldogzg
Senior Member
- Sep 14, 2010
- 830
- 282
@Monrox, I see what you're going at here and you do have a few very valid points, only it's not so simple.
For one you're very wrong about being able to see your abs only 2 weeks in a row, yeah 8 pack maybe but 6 pack... a lot of people can walk with a single digit BF all year long or just like ContentCreation have a very high amount of muscle mass that his abs are showing all year.
Sure old school body builders had ?bulk? and ?cut? phases, some guys who train still do and I?m not sayin? anything against it if it works for them, but you can have abs all year long.
Cardio, yeah, sure but more in a HIIT form (high intensity interval training) ? you're right about people going at it the wrong way.
Compare how a sprinter and a marathon runner are build (sure we're talking extremes here but still), sprinter has a lot more weight, muscle mass and guess what, very visible abs. Marathon runner may or may not have visible abs.
If you're doing cardio, do interval training, you won't burn more KALC DURING training but you'll burn more after that (EPOC effect and the so called ?after burn?). I see why you don't find it possible to lose up to 20pounds in a months and I didn't say it's easy (and I knew I would rise a few eyebrows here at BHW), but with the right training it can be done. It's not all about calories. The g-flux concept is very interesting also, it advises increasing your calories AND training when looking to lose BF opposed to old school eating less and working more (that will lead you to catabolism aka feeding with the protein from your own muscle making you weaker and smaller in the long run but also at the same amount of body fat).
MrSmith here has 2 great points ? more protein in diet and higher basal metabolic rate.
If you eat more calories but only protein + fat you'd actually lose a lot of fat in addition to HIIT and heavy strength training.
Interesting BHW tread
For one you're very wrong about being able to see your abs only 2 weeks in a row, yeah 8 pack maybe but 6 pack... a lot of people can walk with a single digit BF all year long or just like ContentCreation have a very high amount of muscle mass that his abs are showing all year.
Sure old school body builders had ?bulk? and ?cut? phases, some guys who train still do and I?m not sayin? anything against it if it works for them, but you can have abs all year long.
Cardio, yeah, sure but more in a HIIT form (high intensity interval training) ? you're right about people going at it the wrong way.
Compare how a sprinter and a marathon runner are build (sure we're talking extremes here but still), sprinter has a lot more weight, muscle mass and guess what, very visible abs. Marathon runner may or may not have visible abs.
If you're doing cardio, do interval training, you won't burn more KALC DURING training but you'll burn more after that (EPOC effect and the so called ?after burn?). I see why you don't find it possible to lose up to 20pounds in a months and I didn't say it's easy (and I knew I would rise a few eyebrows here at BHW), but with the right training it can be done. It's not all about calories. The g-flux concept is very interesting also, it advises increasing your calories AND training when looking to lose BF opposed to old school eating less and working more (that will lead you to catabolism aka feeding with the protein from your own muscle making you weaker and smaller in the long run but also at the same amount of body fat).
MrSmith here has 2 great points ? more protein in diet and higher basal metabolic rate.
If you eat more calories but only protein + fat you'd actually lose a lot of fat in addition to HIIT and heavy strength training.
Interesting BHW tread
Phoenix7813
Registered Member
- May 28, 2011
- 83
- 29
I really get a giggle at any Magic Abs programs because they are all junk and they all work. They sell you a work out or piece of gear that is designed to work your abs but as it has been pointed out here, you can work your abs 24*7 but if you have high body fat it will never show.
The trick with the products is that they say you must follow their complete program which 9 times out of 10 includes a diet program and *gasp* cardio. Unless you are genetically blessed you will never ever have 6 pack abs without doing something to focus on stripping away the fat.
The trick with the products is that they say you must follow their complete program which 9 times out of 10 includes a diet program and *gasp* cardio. Unless you are genetically blessed you will never ever have 6 pack abs without doing something to focus on stripping away the fat.
@Monrox, I see what you're going at here and you do have a few very valid points, only it's not so simple.
For one you're very wrong about being able to see your abs only 2 weeks in a row, yeah 8 pack maybe but 6 pack... a lot of people can walk with a single digit BF all year long or just like ContentCreation have a very high amount of muscle mass that his abs are showing all year.
Sure old school body builders had ?bulk? and ?cut? phases, some guys who train still do and I?m not sayin? anything against it if it works for them, but you can have abs all year long.
Cardio, yeah, sure but more in a HIIT form (high intensity interval training) ? you're right about people going at it the wrong way.
Compare how a sprinter and a marathon runner are build (sure we're talking extremes here but still), sprinter has a lot more weight, muscle mass and guess what, very visible abs. Marathon runner may or may not have visible abs.
If you're doing cardio, do interval training, you won't burn more KALC DURING training but you'll burn more after that (EPOC effect and the so called ?after burn?). I see why you don't find it possible to lose up to 20pounds in a months and I didn't say it's easy (and I knew I would rise a few eyebrows here at BHW), but with the right training it can be done. It's not all about calories. The g-flux concept is very interesting also, it advises increasing your calories AND training when looking to lose BF opposed to old school eating less and working more (that will lead you to catabolism aka feeding with the protein from your own muscle making you weaker and smaller in the long run but also at the same amount of body fat).
MrSmith here has 2 great points ? more protein in diet and higher basal metabolic rate.
If you eat more calories but only protein + fat you'd actually lose a lot of fat in addition to HIIT and heavy strength training.
Interesting BHW tread
Got that right.
I do heavy training but only in periods between 40-60 minutes. After that, since I'm not shooting needles or taking any medicaments, I know my body would run into a catabolic state.
I have a friend at the gym. Currently prepping for a competition. Round face, BIG belly, big arms etc. - Looked like a powerlifter about 2 months ago. I hadn't seen him for quite a while since we trained opposite hours, so I finally see him 2 months later....And I couldn't recognize him until he stood in front of me and said hello. I was baffled...His veins are starting to pop out, his belly has turned into a flat stomach with cut coming in and his legs have great seperation now. It's insane.
His diet has been all chicken breast 6x a day with vegs, the occasional bag of nuts and very little carbs.
Cardio 2x a day, 1 in the morning, 1 at night. Weight training during afternoon. He's got another 4 weeks to go, so I can only imagine that his body is going into overgear, striations coming out etc. - can't wait to see..Wish I had taken a before and after picture!
Fact is that the body will tear the fat away before the muscle mass...It's like in a cast-away, what do you lose first? Your fat. Much easier for the body to burn than the muscles, so as long as you can refill your building blocks and not go into a catabolic state you will be fine.
I'm currently 4.5 weeks into my diet. Got approx. 5 weeks to go before I'm forced to take my top off at the beach
On schedule, but got a booze session (kind of a must) coming up in 1 week which, I guess, needs to be done good on with a ton of cardio the next day.