Six Packs

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Six Packs

I need help. I am a guy who really wants to get a six pack but everyone tells me I should be doing something else. I have been trying all these out for weeks and there has been no absolute improvement. Could someone please which way is the right way and which way is the wrong way. Are there also any foods that improve my chances of getting a six pack? If so, could someone please tell which of the foods it is? And finally, is there a type of drink which helps me getting a six pack and if the answer is yes, please tell me that too. I really want a six pack. And ideas?

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	3.	05-Oct-07

Holy crap. Okay. There are NO foods that can just give you a 6-pack. Eating properly will you lose the fat so that you can see whatever muscle you have more clearly, but there is NO miracle food. There's absolutely no possible way for it to happen, physiologically. A proper athletic diet should be 50-60% carbs, 15-20% protein and 20-30% fat. (Fat has 2.25x as many calories per gram as protein and carbs, so be careful about that when reading nutrition labels.) Trainging: Stop doing crunches!!!! They're the most overdone and least ction (read: useful) ab exercise around, I have no clue why people keep doing them, because they're a waste of time. Yeah, you'll eventually get results from them, but you can get better for faster and less effort by training ctionally. Also - any exercise worth doing is worth doing on a swiss ball. Throwing in the instability with a swiss ball forces a whole bunch of other muscles to get working, which is good because your abs are never working totally in isolation. Always train the whole abdominal section in order, from lower, to obliques, to upper. A lower ab exercise I really like is swiss ball knee tucks. Put your knees (or shins/legs, if you can handle it) on a swiss ball, and your hands in the floor, so that you're basically in pushup position except your legs are on the ball. Making sure your back is perfectly straight (very important, because if it isn't, you're working totally different muscles and the exercise is useless) roll your knees into your chest. Your hips/butt should be raising into the air as you do this. Roll back out into a straight plank. I usually do 3 reps of 15. As you get better, you can move the starting position of the ball further down along your legs to make it more difficult; when you're really good, keep your legs straight the entire time (so instead of bringing your knees into your chest, you'd be rolling into a pike position with your back straight and your hips in the air, the goal is to make your legs perpendicular to the ground.) If you're insanely strong, move one leg to the side off the ball and do this one-legged, remembering to always train both sides of the body. Obliques: Rest your feet against a wall, one on top of the other, and lean on the swiss ball. You should be contacting the ball at about hip height. You shouldn't be facing the wall, you should be perpendicular to it, with your body at about a 45 degree angle to the wall. Crunch towards the wall and twist at the waist so that your legs are in their original position but you're facing the wall at the top of the crunch. Untwist as you lower yourself. I usually do 3 reps of 20 of this. Upper abs: Crunches on a swiss ball. Your lower back is supported by the swiss ball, your feet are up against the wall with your knees at a 90 degree angle. (so your feet are higher than the rest of your body) Crunch upwards. This is a better version of the crunch because it has a good element of instability, so as you're crunching, you're also trying to maintain your balance, and it's a harder exercise as a result. I reiterate, standard crunches are useless. Cardio: Yeah, you need to do cardio if you want a 6pack. Everyone has ab muscles, but its not visible on a lot of people because they have body fat hiding it, so you need to lose the fat if you want a 6pack. Do cardio 2-3 times a week, for at least 20 minutes each session. The "fat-burning" zone is around 65-75% max heart rate, but if you work at a higher intensity, you're burning more calories and therefore more fat as well anyways. But you want to be sweating! And of course its more effective if you're doing exercises where your whole body is moving: you'll burn more calories and lose more fat running versus sitting on your ass on a stationary bike. Your body burns extra energy as you're moving the rest of your body in running that you're not doing on a bike, but you're probably not going to notice the extra exertion. But not just running, you can do dance, swim, play a sport, whatever! That should work. =)

	Annabel-xx	23-Sep-07

wo wo woow kid if u want to get a six pack to plenty of excersise it wnt come up straight way u need to give it about a year, do plentyof excersise as i just sed and maybe lift some objects over and over again to give u muscles.