How to get six pack abs fast?
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M$14 Answers
That being said, the best exercise for building abs is crunches, which hurt when you do them right, and they still take a long time (six months minimum... you're trying to develop a muscle system *designed* by nature for long endurance, which means it's hard to push them to the point where they think they need to build-up, unlike pecs, which are among the easiest muscles to build up).
If after six months of serious crunching you know there's six-pack abs down there but they still can't be seen because you're one of those people with a naturally occurring layer of belly-fat no matter how much you starve yourself, then about your only option is some judicious liposuction.
Sorry if none of that is the magical answer you were looking for, but that's the reality of the lower-abdominal muscle-tissue system.
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M$
I recommend a low-carb diet such as the zone diet or the paleo diet for losing body fat. If you pick the Paleo diet and adhere to it 100% you can probably lose the extra 15 pounds in 2-3 months. The speed will depend on both your body and how well you stick to the diet though.
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M$I got dinged for not providing enough info on my last answer about diet which was to eat less and move more. Which is the ONLY TRUE WAY to lose weight. There is no miracle for that either.
So, in light of this, I am providing you a link to all the exercises for the abdominal area.
http://www.shapefit.com/training-abs.html
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M$
The closest I have come to this was by losing a good amount of weight, and combining it with a rigorous ab workout. I had a 2 pack for a brief period of time :) I actually used the P90X workout dvds, one of them is called the ab ripper, they hit you with about 300 reps of a bunch of different ab exercises. It really worked. Combine that a couple of days a week of some of the other routines they have available along with healthy eating, and you can do it. Unfortunately I lost my 2 pack but it was because I stopped the workouts (life got in the way).
I have no monetary connection to these guys, I just found the workouts to be very effective. And they include a very good diet to complement the exercise routines.
http://www.extremebodyworkout.com/p90x-products/p90x.php
Personal experience.
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M$You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
M$
Thanks, the biochem lesson was very interesting, learned a few things however, i don't think that is the issue when someone is only trying to lose 10-15lbs, not really that much weight to lose. sorry I'm still not such a pessimist as the rest when it comes to resolutions and the number one reason people don't keep their new years resolution in not because they don't understand biochemistry...it is because they don't stay optimistic that their resolution is actually possible, when everyone around them keeps telling them it is too hard to do then, yeah they probably won't do it. And I never said you had to explicitly cut out 1000 calories from your diet, I said a combination of cutting out and exercise, you could cut out 500 calories and burn 500 calories through exercise and then you have your 1000 very easy to do for most average diets, which tend to already have at least an excess of 500 calories just in liquids...when you go to a nutritionist to lose weight they always tell you that the average person can lose 500 calories just by switching drinks to no calorie drinks like water (one single large coke at a fast food restaurant ads 310 calories to your daily total.) you can lose 500 calories a day and not even change the food portion of the diet if you start drinking water and tea instead of the average number of sodas and high calorie juices the average american drinks per day. And two pounds a week is the what nutritionists aim for when working with people who only have 10 or 15 lbs to lose as adding in more intenxe excercise is moreviable than someone 100lbs over weight, the point here is not arguing the science, the point here is that just by knowing someting is poossible and having a support group that you trust behind you is the most important part of sticking to your new years resolution. And my personal experience which can not be argued against by anyone, because it is my actual personal experience not theoretical, is that with a little will power, every year I manage to shed the excess 10 or 15 lbs and get the abs back in less than 60 days, perhaps I have more will power or better genetics than most, I am joking because I know that is far from the truth, what I just learned that I do have going for me is the ability to maintain an optimistic positive attitude when attempting to better myself, I ignore the negativity from people who have tried to lose a few lbs by going on some crazy diet and then failing because all they ate was grapefruit for a month. I simply cut out the crap food I've been indulging in all winter and do a short but consistent workout every single day. Like I said before, just get up and do it. even if you can only cut out and burn 500 calories a day, you will still be closer to your goal. I know you can do it, have some fun with it and stay positive, don't starve yourself just start with exercise and cutting out the high calorie indulgences like sodas and don't get the whip cream on the frappaccino, almost everyone can find close to 500 calories of crap to cut out. you can do it, you can do it. you can do it!
Of course, if you have a cookie cutter body :)
But most people don't have that and have to lose TONS of inches before they can even SEE the abs.
Show me someone with body fat who got abs fast. ?
It doesn't happen that easy for the majority of the US. It's good for you, but until you lose fat, there is NO WAY you can cut abs.
1. Obey all advice your doctor gives you. Take everything I say and, if it contradicts anything your doctor says, ignore what I say.
2. Work your core a whole lot. Your goal for your abs is to gain muscle and tone, so work them hard. Be very careful not to hurt your lower back. Be very gentle on those muscles. Don't work them as hard as your abs. But, with a huge increase in the amount of ab work you do, you're practically guaranteed to hurt yourself if you don't do lower back exercises.
3. Keep your calorie intake low. Don't go crazy though. Don't reduce them below 1500 calories, and definitely obey all advice your doctor gives. Read the post above about your body going into starvation mode. This is definitely true and real, and if you put your body into that mode, it sucks. Trust me. Make sure your diet includes proteins and high energy stuff that you can eat to prep you for your ab workouts and step for, which is...
4. Do a lot of cardio. I used to hate cardio, but that was because I actually hated when my heart rate shot up over 180bpm (beats per minute) when I wasn't even working that hard, and it wouldn't go down fast, so I just sucked out. I bought myself a heart rate monitor, and now I just do cardio to target a good heart rate. I'm 27 years old and healthy, so I started targeting a heart rate of 150bpm for 45 minutes, and I listen to my iPod and watch TV while doing this. I then brought my target up to 155bpm. Next time I go to the gym, my new target heart rate will be 156bpm. I'm burning about 750 calories during workouts, which I used to never get close to and I personally wouldn't be able to do if I didn't target my heart rate instead of something else like a specific speed, time, or distance, but you need to tailor your own workouts to fit you.
Tf you do get a heart rate monitor, I personally recommend Polar. Also, get one that says "Coded". The product code usually ends in the letter c, which stands for coded. Here's a link to the cheapest one they have:
http://www.polarusa.com/us-en/products/get_active/fitness_crosstraining/FS2
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M$
A normal weight is required if you want to get abs, so loose the 15 pounds first then do abdominal exercises, everyday for at least 30 minutes.
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M$Recommended are the most popular weight loss drug meizitang thin capsule, I used a lot of friends, they say a good effect, and no side effects. Here you can learn more about the Web site. http://www.meizitang.us/
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M$
1) genetics
2) nutrition(eat small meals with protein/carb/fat ratio of 40/50/10 every 2-3 hours)
3) train your entire body 3 times a week for about 45mins(chest, back, shoulders, legs, arms, core)
4) include multijointed exercises like squats, bench press, dips, push-ups, and deadlifts so you can burn more calories.
5) do interval cardio 5 times a week for 30 minutes sessions. Warm up for 5 mins then 1 min jog then 2 mins fast pace walk then 1 min jog again till 30mins. Its better to do cardio seperate from weight training but if you don't have the time then do it after weight training.
6) train abs about 3 times a week every other day.
7) drink a lot of water throughout the day, avoid sugar, cut back on your sodium intake, and drink natural green tea.
8) get at least 8 hours of sleep a night cause lack of sleep will make you gain weight easier and slow down your metabolism.
Not much secret but hard work and consistency!!!
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M$1. Shed bodyfat: If you want great-looking abs you have to get most of the extra fat off of your body. It's as simple as that. You may have the strongest, most well-sculpted ab muscles in the world. But if they're covered by a layer of blubber no one will ever know.
2. Build strong abs
Here's a little secret: if you already work out with weights (especially if you perform full-body free-weight exercises like squats, deadlifts, pullups, powercleans, etc.) you probably have very good abdominal muscles! Most 'big' free-weight exercises require you to utilize 'stabilizer' muscles, many of which are in your lower back and abdominal region. In fact, many pro bodybuilders and fitness models do little or no ab-specific exercise because their abs do so much work just helping them lift heavy weights (or their own bodies) into the air.
3. Bring out the detail
Once you get your bodyfat down and your ab strength up, now you just need to make your abs more 'visible.' Lots of people actually have a six pack AND low bodyfat levels yet still don't have the typical 'washboard' stomach. Why? Because for very light-skinned people and people with lots of body hair, the details in their well-defined ab muscles are just too hard to see.
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M$
But seriously, there is no fast way to get a 6-pack abs. With proper diet, cardio-conditioning (walking, jogging) and intensive abs exercises concurrently, you may get a flat and toned abs in six months if you are lucky.
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M$
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M$As for your diet, be sure to eat plenty of lean proteins and lots of fiber. Almonds are an easy way to improve any diet. Also, be sure to drink plenty of water, and avoid carbonated (and alcoholic) drinks.
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M$
1. You must have food which enough for you not more then that and less then that ie. Balanced nutritious food
2.You must do exercise regularly two times per day regularly
Exercise are
Front crouch
Back crouch
Crouch cycling
Do that properly u will definitely get it quickly but balanced diet is important factor to get the 6 pack
For more details contact me
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M$
Wow omicron excellent answer!