Those who do much sport, kan you please tell me how to get a 6 pack or a 4 pack. I realy train hard but Im starting to get some musils but I need to know, how to get it “in the right way”.
If you got tips or tricks. please post some here :trout:
Push up / sitt ups every **** day.
Thank you.
Peace :hr:
-Blast
I got a 6 pack…
And it took alot of six packs to get it like it is! 
This thread should have more pictures.
Wakeboarding used to keep my stomach and legs pretty ripped. Then of course winter would roll around and my 4-pack would become a 1-pack getting rounder as the winter dragged on.
I blame beer! Dirty, good for nothin, tasty, full bodied beer!
Try this link from Men’s Health for more ground exercises:
http://www.menshealth.com/cda/article/0,6916,s1-1-0-0-168,00.html
ok, say you have a round stomach (not completely FAT or anything) but want at least a 4 pack or something that shows some sort of definition, how long does it usually take?
and when we say running, are we talking RUNNING or jogging? and what kind of food should I eat?
and do you think going to the gym is worht it?
SO MANY QUESTIONS SO LITTLE TIME!
I grab into my six-pack and raise a can
To another fallen friend
News came on the phone today
Did you know you weren’t alone?
I’ll see you when we all come home.
This one’s for everyone who has ever lost a friend…
Another tip to help with your health and fitness - stay away from real six-packs, be it cola or beers. I believe we have all talked about exercise but eating (and drinking) right is a very important part to it all. I believe Maxtrosity talked about nutrition too. It’s certainly a key
Running means working towards running the distance of 1 mile in 6 minutes and 30 seconds.
You will be “joggin” until you can maintain a brisk run speed.
Cardio is the main component behind the “let’s run it off” idea. You need that heart rate elevated for more than 15 minutes to start burning fat.
As far as eating. Everyone reacts different too foods.
I would say eat an “energized” breakfast.
Something that consists of eggs, or shredded wheat, or wheaties, combined with something like Orange Juice or Sunny Delight.
Around lunch, eat something thats filling, but not loaded with calories…subway is about the only fast food you are going to get away with for lunch. Other than that, two PB&J sandwiches, and a decently healthy drink.
Mid-afternoon try to get something light and full of energy.
Then for supper, have meats, pastas, ,something hearty that has that “good for your bones” feeling to it.
If you workout around 5-6 pm, then that midafternoon snack would be good to consist of something like a granola bar and some gatorade.
You need energy about 30-45 minutes before you work out, so your body has something to work off of and metabolize.
Then after you work out its good to have something with a quick boost of sugar, like a small bowl of ice cream. This sugar helps your muscle fibers from breaking down and stimulates new growth.
As far as time-
You will feel some kind of minor pain all the time
(serious, sharp, or pinging pain, sometimes accompanied by numbness is a serious sign, and you should back off what you are doing, re-evaluate, contact a fitness professional in your area or a doctor.)
You will feel a difference after 2 weeks.
You see a difference after 4 weeks.
Marked difference after 6 weeks.
I personally suggest to someone trying to get started in this…to take it nice and easy the first two weeks.
Monday - Work out body with weights. - ab workouts.
Tuesday - Do cardio (Running, biking) - ab workouts.
Wednesday - Work out body with weights. ab workouts.
Thursday - Do cardio (Running, biking) - ab workouts.
Friday - Work out body with weights. ab workouts.
take the weekend off, and if you feel like it, throw some “minor” abs in there.
But you have to be diligent.
When dieting you can’t just cut calories- still eat that food!!! just watch the total fat grams in it, and make sure its healthy, and not ladened with sugars, carbs, and calories.
PROTEIN is your friends, comes in the form of eggs, tuna, chicken in a can.
When running, don’t give up, if you have to walk some of that mile, resort to a brisk walk- but FINISH IT. it will come with time.
Everyone is different, you can at least get that stomach flat within a month, if you do it right.
Will it be chiseled up? No, that takes time for the muscles to grow into that shape. But keep at it and some definite lines should start showing up within the 1.5month area I would think.
Also what are height and weight currently.
ok,
how far is a mile? lol, i know its a stupid question but us canadians dont go by miles… (and dont do km either, cause im not good with that either)
i am currently about 175cm (inches ? google says 68.8976378inches) and I think (last time I checked) i was about 160…? … I dont think I look fat… I just look a bit chubby in the stomach
what are proteins?? lol
Pr is giving some good advice.
Here are a few quick tips.
Focus on your form: I see to many people lifting in such an akward way I wonder what muscle they think they are working.
Intensity over time: If you are feeling tired just cut the time not the intensity. You want to keep your excercising intense. I see tons of people who constantly go to gym and never see results. It’s because the intensity is too low. Learn what your target heart rate should be and use it as a guide.
Remind yourself: Cut out some pics of guys with the stomach you want and put it on your fridge and your bathroom mirror. This will help to remind you what it is you are after. (Don’t worry people won’t think you’re gay)
Eat Enough: Find out what the minimum number of calories is that you need to get everday. If you don’t get enough your body will just eat your muscle instead. Muscle burns more calories and thus is treated like a liability by your body so it’s the first thing it tries to get rid of if it thinks its starving.
Muscle is your friend: Having more lean muscle burns more calories and will help promote fat loss. Remember that muscle weighs more than fat so if you start hitting the gyma dn eating right and your weight doesn’t change or even goes up don’t stress.
** Oh yeah. Forget what Soda or Pop is. It’s nothing but sugar water and you don’t need it. Start drinking water and learn to love it. and need it.
I have a some kind of a flat stumic, but I can see there are 4 musils coming out of my stumic, yes a 4pack but its not that clear.
Everyday I workout 1-2 hours, before I do, I go run a bit then com home and do some worming out, then start on pushups and situps, I do situps antil my stumic musils hurst so much then I give up, take 2-3 min then do it agein antil I swet so much. also like pushups, i do it then hold in the middle up, antil my ches and arms are very tierd, then try doing 60 pushups. I did 50 last time 
but I want 60 :jail:
btw. Thank you for your tips, they rely help, i will follow them.
drinking. I heard that its not good drinking cola, I never drink it from now, because it has this I dont know what it called in english, “koffeen”. its bad for workout and training.
But I drink very much water latly.
Dead on Ethan.
Red:
1 mile = 1.609344 kilometer
Map out a route around your neighborhood using your car’s mile ticker to tell you how far to go.
You are average weight for your height. You want that 160lbs. to be all muscle though, or as close as you can get it.
Protein helps your muscle grow. It’s an abundant source of energy.
The rule, guys correct me if I’m off on this…but I believe its 1 gram for every pound of bodyweight.
160 grams may sound like a lot when you start looking at “nutrition fact” labels Red, but its not if you eat right.
1 can of Tuna in water will have around 36-45 grams of protein in it, and around 120-200 calories.
same for 1 can of chicken.
4 eggs will land you somewhere around 32 grams.
So if you eat right, it can add up quickly.
blast,
the english word is caffeine.
caffeine = koffeen
I drink cokes every so often, but i also drink a ton of water…
I keep it at a minimum, I suggest to get yourself ready and used to this kind of regime, to cut it out completely.
Watch those fruit juices though, because some of them are just as bad!
And also with any diet change, start to phase it in…if you just dive in to a new diet, you might find yourself in the bathroom a lot 
pr, you know you stuff mate. Let’s see the results of your hard work.
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