To get a six pack?

I've been doing crunches for months, with no luck. I do 100 a night. What is the reccomended amount? I want to have one by say... march. Any tips? Thanks :)

Here's (http://www.leehayward.com/six_pack_abs.htm) some good advice and excercise tips. In my opinion, in order to get a 6 pack, you've got to add more resistance whether it be weights or your own body weight.

Don't excercise your abs everyday. Do them every other day. Reason being is that the muscle needs time to adjust and recouperate. Liken it to having a scab on your arm. If you pick at it every day it's going to heal a lot less slower than if you just left it alone.

With the 100 crunches you're doing, you're probably just exercising one muscle in your abdomen...

But, I don't do six packs for myself, so I am not the expert. :P I like the flat, lean, and toned look instead.

So, what MissRuthie said! :P Good LUCK!

Ms. Sexy Adriane what do you need a six pack for ?

Well, its just something that I've always dreamed of having. And having the lack of abdominal fat that I do now, I just wanted to take advantage of it. And, its a good project for the winter.

Thankd ruthie!!

To get a six pack?

I've been doing crunches for months, with no luck. I do 100 a night. What is the reccomended amount? I want to have one by say... march. Any tips? Thanks :)

I buy my six packs from the bottle shop.

Mmmmm.... beer.

You're welcome. Keep in mind that it takes women longer to build muscle mass than men because of the different level of testosterone in their system.

yeah the kind Kiz is talking about you'll definetly get by March ...... :D

I'm going to start doing my crunches with resistance on monday. Until then, my system gets a little rest.

what does everybody reccomend for a good cardio workout?

what does everybody reccomend for a good cardio workout?

Running. Running. Running.

By the way, the only way to get your six-pack visible is to lower your bodyfat percentage. Now listen, this doesn't mean starving yourself. This means combining a sensible diet of around 2000 calories (or your maitenence calorie level, you can find a calculator online) and balancing it with plenty of protein, carbs and fat. The typical nutritional breakdown that will having you see abs in a few months in 60% carbs, 20% fat, and 20% protein. That equals to about 300g of carbs, 44g of fat and 100g of protein if you were following a 2000 calorie diet.

You are a teenager, so it is essential for you to eat atleast 4-6 times a day. Now, these are small meals that should consist of about 400+ calories each, not huge big meals. This is good since there aren't huge gaps between when you eat, like the typical American diet. Instead of gorging at like 8AM, 2PM and 6 PM, you eat at 8AM, 11AM, 2PM, 4PM, 6PM and 9PM, for example. This has the benefit of always supplying your body with the nutrients it needs, and not feeling the needed to throw the excess a way as fat, which is not good for getting your six-pack showing! When you eat a lot just 3 times a day, your body uses what it needs, and stores the rest as fat for storage.

You also need to integrate a full body workout into your routine, with every single body being worked during the week. I reccomend weight training 2-3 times a week, with a focus on legs & thighs one day, arms and shoulders another, and chest, abs and back the last day. It's important not to overdo your abs either; don't think that doing crunches every day is going to make your six-pack show sooner. Muscles grow on off days, which is why it isn't reccomended to not weight train the same bodypart again until two days after.

Just another question, do you feel pain when you do your crunches? It just seems as if you can do 100, you can do it fairly easily, and your aren't really working your abdominal muscles. It sounds to me like you are getting your hip flexors involved too much, which isn't isolating your abs, and pretty much isn't doing a thing. You really need to isolate your abdominal muscles. I just searched through the internet for you, and while I didn't look for anything specific to women, I found this
site (http://www.musclemedia.com/training/BootCamp.asp), which has exercises that I've tried, and really work your abdominal areas, and should work great for women. No weight bearing ab exercises, hehe. People tend to forget that to get that six pack showing, there are multiple parts of your abs that you must target. Do this full body ab workout as it says, with correct form, and you'll definitely get a burn the next day. Which is a good thing. It stimulates your abs to grow. Make sure to get rest the next day, because your abs need to grow and repair.

A few more things: You can't spot reduce any part of your body ( that is, do a specific exercise over and over again to hope that you can improve it). The only way to truly gain that six-pack is to have a full body workout.

And the last thing, as for cardio, I reccomend a high intensity interval workout, known as HIIT. Start of your runs at a slow speed, building up gradually for the next 2-3 minutes to warm up. Then, get into a speed that you feel you can jog for a long time. Jog this for about a minute, then after the minute, go as fast as you can for another 30-60 seconds. Then, go back to the speed that you can jog for a long time. After a minute passes, do the same "run as fast as you can" thing for another 30-60 seconds. And repeat the jog and then the run another 5-10 times. You should feel thoroughly wiped out, which is good. HIIT has the benefit of burning fat and calories even after you run, which is good for your metabolism, as long as you eat enough. If you can't keep up a jog, just work after your hard 30-60 second run.

Hopefully I explained everything good enough. Now, I don't mean to be critical or anything, FB, but if you really want to get your six-pack showing, you really need to break your current habits (at least that you can posted about), and start eating enough. There's nothing wrong with each 2000+ calories a day, trust me. Those models with the six-packs that you see didn't gain their 6-pack by going on an almost starvation diet, but on a diet where they listened to their body, gave it enough calories, and there body fat percentages were lowered because of it. Feed the machine.

Running. Nothing burns and conditions like running. As for your six-pack, you have to not only do your crunches, but you have to work the obliques and intercostals too...those are the muscles on the sides of the abdomen. Tie the obliqes in with your rectus abdominus crunches and work them every third day. An important thing to remember is when building muscles, the key is rest. Your muscles break down with your workout and only grow when at rest. You do crunches every day and your body never has a chance to heal. See? (I'm a personal trainer...quit reading if I'm boring you..I tend to get obsessive) I have an awesome ab workout for you and your budding six pack. I'll post a link here:

http://www.musclemedia.com/training/BootCamp.asp

I never get a six pack because I have insulin resis. problems but this workout gave me the line down the middle. Make sure you're eating enough protein and go for it!

DCPSOGUY has some good advice

Heh, we have the same link.

It's really a great workout.

You a trainer too?

Nope, but I have always had a interest in being one.

A vegan trainer? I commend you. I'm trying it too, but it's hard, especially with weightlifting. I'm not giving up.

You sound like you already know enough to train...just take the courses and test...though mentioning to clients that your vegan at first is fatal. haha

Hang in there, it is hard--I'm not giving up either.


Sorry FB--we're whoring your thread!!

You sound like you already know enough to train...just take the courses and test...though mentioning to clients that your vegan at first is fatal. haha

Hang in there, it is hard--I'm not giving up either.


Sorry FB--we're whoring your thread!!

Yeah, mentioning me being a vegan to a potential client would definitely be fatal, especially since I'm a man.

What tests to you have to take?

Last time I'll ask a question, FB. I promise. :beatnik:

Just pm'd you the info.

Also remember, my dear, that your body needs a proper amount of food- protein, carb, fat- to build muscle.
Don't make me come over there. :evil: Take care of yourself, ok?!

Last time I'll ask a question, FB. I promise. :beatnik:

Question away! I get more information that way.

http://www.caloriecontrol.org/calcalcs.html

I found this, and it says I need 1700 calories to maintain my current weight. That means I will have to up my intake. I won't post my weight, because I am a member of the ETL thread, and it can be triggering for others. I am 5'8, by the way.

2000 calories, FB. You don't really even need to be counting calories, your weight is fine. Eat when you're hungry!!!

as others have said, it's mostly about resistance training in the area (rather than volumn) and a matter of body fat %. but, fat distribution is also an element, as some people will have more fat in that area than others, even with a very low overall bady fat %. that's really body types, and so some people may never have a 'six pack.' i get pretty lean, and i lift with resistance, and i still don't get the full-on six pack deal. nice abs, but not a six pack. :) so, there's that. you may never get it. :)

I've decided to work on mine too. I may not ever get an actual sixpack, but I can try. I actually have the muscles already (I can kinda see them in certain uh, positions), I just need to lower the bodyfat percentage and i'll be right. :D
So FB I shall join you on your quest!

So FB I shall join you on your quest!

Yay! We shall be called, 6 pack buddies. :shifty: