How to get a Six Pack

Lysimachus said:
I've heard it time and time again that when individuals eat in-between meals, it is taxing on the digestive process and does not allow the stomach a rest. Now when I say 4-5 hours, of course I'm talking about a normal heavy meal (nuts, legumes, grains, rice bread, vegetables). I've also learned that the heaviest meal of the day should be for breakfast, since that is when your stomach is most prepared to handle a heavy meal. Even more, I've learned that we should never eat heavy meals just before we go to bed, because if the stomach is forced to process heavy food just before you go to bed, and it affects your sleep--it makes sense, digestion takes energy.
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1. Post a link to this information! (can't believe I skipped over this)
2. Keeping a constant influx of food allows the body to relax it's defense against starvation since it's never without food.
3. Heavy meals do affect energy levels because the body then needs to divert some to digestion, thus, you get sleepy. Many professionals say not to eat heavy or within one hour of lifting because you want all the energy for lifting.
4. The stomach is at it's most vulnerable in the A.M. because it's had nothing in it. That's why most mornings for me is oatmeal, sometimes scrabled eggs, ham, cheese. I'll never eat tacos or pizza in the A.M.

You need to post links to these articles because what your saying contradicts what 98% of the professionals are saying.
 
heyy its the poster again =) mmm diet not working for me =( cause like the stuff my parents make are like asian foods and its like fried ish sometimes basically i dont know if its healthy or not o.o is there another way to lose body fat does cardio (isnt that like when you run o_O) help you lose body fat? =)
 
megaten92 said:
heyy its the poster again =) mmm diet not working for me =( cause like the stuff my parents make are like asian foods and its like fried ish sometimes basically i dont know if its healthy or not o.o is there another way to lose body fat does cardio (isnt that like when you run o_O) help you lose body fat? =)
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Ok, you're going to have to outwork the diet. If you can't eat according to a stricter plan, then you have no choice.

I recommend HIIT 2x/wk.
Lifting a full-body routine 3x/wk.
Take the weekend and play ball.
 
how big or small do these 5-8 meals a day have to be? r u talking like, bowl of oatmeal for breakfast, then two hours later, maybe some fruit and say whole wheat toast, then for lunch perhaps a tuna sandwhich with a banana or apple, then two hours later, say some carrot sticks and brocoli heads, then 2-3 hours later for dinner, a reasonbley portioned dinner, then 2 hours after that, u have something else (cant think of any food to put)? something like that? its probably just watching calories and fitting them into a schedule to meet ur calorie needs for that day for whatever it is ur trying to do (gain or lose weight) isnt it? i guess i have to take a pad and pencil and write down how many calories r in everything i eat, every box and every carton i take out of the fridge or cabnit? im not gonna lie, but that really turns me off. how do u guys push urselves to go that extra step? dont forget about my first question
 
okay ive come up with a list of questions =) answer as many as you can all answers will be greatly appreciated thank you =)
What is HIIT?
How long do you do HIIT?
Does cardio burn BODY FAT?
How small / big are the meals in the 5-8 meal thingie?
Is there an alternative to a diet o.o?
What are some good sit ups?
How do you figure out how much calories you need each day and are you supposed to lower that amount each day?
Is it possible to ignore your diet every once in awhile (once a week?) to go get like fried food?
Thanks for the responses =)
 
megaten92 said:
what is HIIT and how long do i do it for and does cardio or HIIT help burn BODY FAT ?
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HIIT (High Intensity Interval Training) is a cycling of moderate cardio with all out effort.

Think of wind sprints, where you truly are sprinting all out.

Do a google search.
 
Hi Megaten92!
HIIT in easy terminology is doing cardiovascular exercise(example: running or cycling).
After warming up you want to pick up the pace so that you feel as if your heart is going to jump out of your chest (Getting your hearts beating speed up to about 95% or it's maximum)
Then when you really cant take it anymore you will slow down - without stopping! Letting your hearts beating rate drop to about 70% of its maximum.
Then you repeat the same thing again, and again and again.
Really tiring and good for burning fat and getting you fit!
A great way for you to train at your age! You are young and able to push it so you could probably squeeze in 40 minutes maybe a bit less.
Next question. To answer this directly and without getting into a whole complicated lecture - YES Cardio does burn body fat! (HIIT is a form ofCardio)
Meals are more like snacks except lunch and dinner - they should be bigger.
Alternative to a diet? Yes - just try eat healthy foods. You really don't have to worry about dieting. If YOU train consistently and at a high enough intensity YOU(no offense but you are young) don't have to worry about calorie consumption. Only start worrying about seroius dieting when you get to 30!
Fried food once a week won't kill you hey! Just try train soon before eating it!
 
Hey Lysimachus!
Sorry if I came across harsh in my previous posts! Got a certain impression of you - was wrong!
Sorry man! Good to know you educate yourself - so many out there prefer negligence, feel safer that way!
Just apologizing for my rather abrupt post earlier!
 
hey all its me again!! =) mm these questions might be a lot to ask so its greatly appreciated if you answered em =) and er no links please cause those articles confuse me o.o dont get those calorie things
1. can you post a full workout routine (for the abs, and the arms note : i dont have weights just two 3 lb dumbells yeah very little >_>) and a diet consisting of 5 meals a day (for example 1 : ___ 2 :___ so on , and any alternatives would be nice too =)and a routine for running (HIIT : how many times i should do it a week)
2.how long would it take till i can see the results
THX!
 
Hey, while we're on the topic of a six pack, I have some questions.

1) Do "ab crunches" on machines work? The ones where you grab onto the lat bar and "lift" the weights with your abs by bending elbows towards the seat? I do these in 3x8x120.

2) I've been doing crunches since I first started working out, at about megaten's age. I do them now with 20 lbs on my chest at 4x100. Is it too much? Instead, should I just perform each crunch slower and flex at the peak of the movement?

Thanks a lot in advance!
 
Lysimachus said:
Well thanks for the responses, and I promise you I will remain openminded what you all have to say.

No, I don't have any degrees of any kind, but I do study nutrition quite extensively. I've been to several health-seminars in my past, and the information I gave you came from these seminars--seminars given by nutritionists and even doctors (all with degrees). I've heard it time and time again that when individuals eat in-between meals, it is taxing on the digestive process and does not allow the stomach a rest. Now when I say 4-5 hours, of course I'm talking about a normal heavy meal (nuts, legumes, grains, rice bread, vegetables). I've also learned that the heaviest meal of the day should be for breakfast, since that is when your stomach is most prepared to handle a heavy meal. Even more, I've learned that we should never eat heavy meals just before we go to bed, because if the stomach is forced to process heavy food just before you go to bed, and it affects your sleep--it makes sense, digestion takes energy.

But tell me, if you say that eating 5-6 meals a day is acceptible, just how much food should you eat at one meal? 1 sandwich, or 2 sandwiches? 1 granola bar or 2 granola bars? If it's a plate of rice and beans, how much rice and beans?

I'm a vegan vegetarian, so please taylor your recommendations toward my diet.

And btw, I was diagnosed with Juvenile Diabetes when I was 14 years old. We did some research, and it was genetic. I might have caught a virus when I was young that triggered it. My healthy diet has helped me regulate my bloodsugar levels. I also take nutritional supplements. I take a supplement called "VIBE" by Eniva. I used to take 22 units of Humolog per meal. Since the VIBE came into my life, my insulin doses have decreased to 15 units (13 in the summer) per meal. My weight has still been the same. I'm 5' 8", and my weight fluxes constantly between 128 and 130lb. Although I'm pretty thin, I calculated that my BMI is still within range.
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I know close to nothing about diabetes, but I think it would be beneficial, almost essential to a diebetic to be eating 5-6 meals a day to keep insulin levels from spiking.
 
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