hey, im brett, and im 14. i want a six pack and i've lost alot of weight off of atkins. i've been trying to do a healthy well rounded diet with brown rice, chicken, veggies etc. but im not a big carboholic. can i get a six pack off of a low carb diet? i would eat the occasional potatoe or rice, but other than that, will it work?
Sport a low carb diet
- Thread starter alotliter
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Sport Fitness
That is the wrong advice Deeproy.... if you don't have the right % BF, your abdominals won't show, and to get the right % BF, you have to eat clean.. Otherwise you're working the abdominals underneath the fat, and if you make the abdominals dense enough, it will 'push' your fat out making it appear you have a larger stomach....
A healthy diet should include lots of complex carbohydrates. No sugar, white bread, honey or anything too refined. Lots of brown rice, fruit n' veg etc. Low carb diets are for those who are too dumb to live a proper healthy life style, same goes for the Atkins diet (sorry 
).
If you need to lose more weight make sure you eat regulary, every 2 to 3 hours. Even size meals with breakfast a bit bigger and dinner your last meal a bit smaller. Never eat too close to bed time either (2 hours or so). Count how many calories your eating. Use a calorie counter to workour how much your burning (google for one), and make sure you eat less than your burn. Cut out all trans and saturated fat, but make sure your get enougth of the essential omega 3 & 6 fats and other mono and polyunsaturated fats. About 20% of your calorific intake should be from these fats. Do cardio to burn the fat. Do weight training to gain muscle (the more muscle you have the more calories you'll burn).
To get the abs bigger do ab excercises http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals. Weighted crunches are good. Do 3 sets, of 12/10/8 reps each set. Increasing weight, drecreasing reps with each set. Try and use a weight that will cause failure or near failure by the end of the set. Do some low abs and oblique excercises as well. Dumbbell side bend is good for obliques with the same principal as above, increasing weight decreasing reps each time.
).If you need to lose more weight make sure you eat regulary, every 2 to 3 hours. Even size meals with breakfast a bit bigger and dinner your last meal a bit smaller. Never eat too close to bed time either (2 hours or so). Count how many calories your eating. Use a calorie counter to workour how much your burning (google for one), and make sure you eat less than your burn. Cut out all trans and saturated fat, but make sure your get enougth of the essential omega 3 & 6 fats and other mono and polyunsaturated fats. About 20% of your calorific intake should be from these fats. Do cardio to burn the fat. Do weight training to gain muscle (the more muscle you have the more calories you'll burn).
To get the abs bigger do ab excercises http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Abdominals. Weighted crunches are good. Do 3 sets, of 12/10/8 reps each set. Increasing weight, drecreasing reps with each set. Try and use a weight that will cause failure or near failure by the end of the set. Do some low abs and oblique excercises as well. Dumbbell side bend is good for obliques with the same principal as above, increasing weight decreasing reps each time.
thanks guys, my final question would be if doing it low carb would eventually help me reach my goal? I know it wouldnt be the greatest thing but like i've said, im not a big carb person and i could easily cut them out. actually ive been trying to do a fat loss diet the right way with tons of complex carbs etc but it is REALLY hard to do for me. i end up binging on sweets and other junk. i know what you mean by putting muscle under fat and that making your stomach look bigger, because that's one of my problems. my main question would be: i know a low carb diet isnt perfect, but if i sqeezed in some brown rice or wheat bread once a day/two days get me the results i've been waiting for?
thanx
thanx
Reduced carbs diets are used a lot to shed bodyfat, bodybuilders included. Eat complex carbs in the mornings and after your weight training sessions. Besides that eat leafy greens.
If you use a lot of compound excercises in the %70 to %90 1RM range you'll build a nice set of abs but of course direct ab work doesn't hurt but diet is the most important to get the 6 pack out of the freezer IE your gut
If you use a lot of compound excercises in the %70 to %90 1RM range you'll build a nice set of abs but of course direct ab work doesn't hurt but diet is the most important to get the 6 pack out of the freezer IE your gut