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Need help to obtain 6 packs...
- Thread starter Django
- Start date
Well, I'm 19 and I have a six pack and it's starting to turn into an 8 pack, since the rectus abdominus actually consists of 8 muscles. Basically how I did it, is I did a week of hell basically. Eating a lot of fruit and low carbs and calories so I could burn the fat, and I also jump roped a ridiculous amount. I did 10 sets of 200 reps with the jump rope, if you to put it into terms of reps and sets. Cardio is probably more responsible for making your abs show. But I do at least 500 varied crunches a night. I either do the 500, or I have a different ab workout that I do, but most of them are basically the same, then at the gym I do weighted crunches, but I don't think those make a big difference because I don't think I do enough of them. It's easier to get a 6 pack when you're younger, so that's where you're at an advantage. Cheese is a fast-absorbed fat, which isn't good because it doesn't make you feel as full from eating it. An apple however is about 45 calories and is a slow absorbed fat and you can usually feel a lot more satisfied. Resist urges for snacks unless you're really hungry, a lot of the diet is psychological. My rule of thumb is if I chug a bunch of water and I'm still hungry, then it's time to get food, but if not, then I don't worry about it. For my 500 crunches I do my sets very differently. I do them in sets of 100. The 1st 100 is just a basic 100 crunches to the center. 2nd-Knees up elbow to opposite knee(oblique exercises). 3rd-Leg lifts with a crunch. 4th-Same twisty things as the 2nd set. 5th-crunches to the center with knees up. Then I do something like that 5th set and take my elbows in to meet my knees and just hold that with your stomach flexed for maybe 10-30 seconds and then release. I do 10 sets of that. You'll burn a little off your stomach from doing your crunches because you're sweating and getting your heart rate up a little too. The biggest thing is really squeezing your muscles. Also, the abs are the only muscles you can work everyday. Crunches are preferable over situps because when you're at the peak of your crunch and you go further, lifting your shoulders off the floor, you are actually using your hip flexors. Because you have to use the crunches and the hip flexors you don't get a very smooth motion unless you're moving fast and you actually want to move very slow and deliberately to fully flex the muscles. I hope some of my advice will help you, good luck!