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You may not even *have* a six pack. The number of "packs" you have is genetic, and can't be changed. All you can change is how well they can be seen. Pick up any muscle/fitness magazine-- they'll all tell you the same thing: crunches don't make 6-packs visible, diets do. I don't remember the exact figures, but it's generally held that men need ~8% body fat or lower, and women need ~14% or lower to have their packs show.

I myself have 6.5% body fat, do zero crunches (but run many miles) a day, luckily eat what I like cuz it's usually healthy, and have been happily showcasing my 4-pack () for years

And no "pics or stfu" or else I might actually post my hairy chest

quote:

Originally posted by speedracer_mec well ive been on a diet..i run 2 miles a day..3 times a week..and do crunches..its been shaping up really well..recently...but i want a better 6pack

I'm going to be at the rec tomorrow at 12:15 ill be lifting weights for about two hours, if you want to get your abs killed, meet me there. i also work out like orbax, high weight / low reps for the abs, and work them out 3 days a week not everyday. i agree with him, screw those sissy 1000 rep crunchs... after two months (i've been at it for YEARS) you'll see a BIG difference...

quote:

Originally posted by Flyboy217 You may not even *have* a six pack. The number of "packs" you have is genetic, and can't be changed. All you can change is how well they can be seen. Pick up any muscle/fitness magazine-- they'll all tell you the same thing: crunches don't make 6-packs visible, diets do. I don't remember the exact figures, but it's generally held that men need ~8% body fat or lower, and women need ~14% or lower to have their packs show. I myself have 6.5% body fat, do zero crunches (but run many miles) a day, luckily eat what I like cuz it's usually healthy, and have been happily showcasing my 4-pack () for years And no "pics or stfu" or else I might actually post my hairy chest

for like several years i've been studying genetics and surprise - a new invention by a TA and i've always thought that it's ANATOMY that's responsible for differences of muscular system (and ABS as well)

bottom line...aside from all the weights and crunches you HAVE TO RUN OR SWIM!!!!

endlessly!

I'm 6 foot (1.83m) and 143lb (64.8kg); I think my body % fat is really, really low because my metabolism is really fast. I started to work consistently a year ago.

- run about 10 miles/week
- chest routine twice a week
- ab routine twice a week
- legs once a week

I can't get rid of the small pouch of fat below my bellybutton. Damn vodka. Any advice for targeting that area?

quote:

Originally posted by Blake613 I can't get rid of the small pouch of fat below my bellybutton. Damn vodka. Any advice for targeting that area?

To get rid of that part its all about breathing... like when you do your crunches, make sure to breathe out entirely when you go up, and breathe in when you go down. You'll find this most effective when you do the exercise where you keep your legs straight out 6 inches off the ground and do crunches like that. Breathing properly is the only way you'll get rid of that lower portion. Oh and in my own experiences (might not be 100% correct) don't eat or drink a lot after exercising it seems as if I lose all that toning when I drink too much water afterwards, who knows that might just be me.

Re: 6 pack

quote:

Originally posted by speedracer_mec my 6pack is almost there..i can feel it and see it...ive been working out alot.. wut other tips to get it...faster.. ive been doing 1000 crunches daily.. how long it took yall..

lol doesnt this kinda seem like a personal add??

"excuse me, do you know where the gym is? no? alright I'll go check it out"

quote:

Originally posted by Flyboy217 I might actually post my hairy chest

there's nothing wrong with a hairy chest!
my mammy used to say when i was younger, that she loves a man with a hairy chest..

so there!

quote:

Originally posted by monoxide for like several years i've been studying genetics and surprise - a new invention by a TA and i've always thought that it's ANATOMY that's responsible for differences of muscular system (and ABS as well)

And doesn't anatomy in turn rely to a great extent on genetics?

Also I think the six pack is one muscle, the divisions are created by tendons... i think

quote:

Originally posted by Izzy i also work out like orbax, high weight / low reps for the abs, and work them out 3 days a week not everyday.

what does that mean? , i.e "high weight/low reps". Are you saying that ab workout should be performed with weights? if so, how?

Anyone that can do more than 30 or so crunches with proper technique either has an extremely disproportioned body or isn't doing them right.

Best way is to focus your eyes/head on one part of the ceiling and lift your torso upwards, putting your pressure on the abs in a slow and controlled manner. You only go up a small amount, not all the way so your torso touches your knees. Also work should also be done on the way down (ie using abs to control a downward lowering of the torso and not just letting your torso fall to the ground).

Most people will probably only be able to do 8-15 or so. Only after you get to high reps with perfect routine would it be necessary to add weight.

quote:

Originally posted by Blake613 I can't get rid of the small pouch of fat below my bellybutton. Damn vodka. Any advice for targeting that area?

There isn't much fat there to my eyes, and for a lot of people to get a totally defined 6-pack they need to diet and exercise to the extreme level where it takes over their lives (ie you can't eat any fast food or drink alcohol) so unless you wanna do that there probably isn't an easy way :P

Alternatively you could try put on muscle mass over a few months and then cut down on the fat and see if the abs have improved

quote:

Originally posted by astroboy And doesn't anatomy in turn rely to a great extent on genetics? Also I think the six pack is one muscle, the divisions are created by tendons... i think

[i thought someone would say that]
everything (eating habits, way of lighting a cigarette etc etc) relies with genetics, that's why ppl "invented" anatomy, physiology, cytology etc (just to categorize everything that relies to genetics and biology)...

yeah, abdominal muscle is parted with ligaments and tendons... that's where 6pack comes from...

quote:

Originally posted by Evil_Gnome pics or stfu!

I drank mine. now stfu

quote:

Originally posted by monoxide [i thought someone would say that] everything (eating habits, way of lighting a cigarette etc etc) relies with genetics, that's why ppl "invented" anatomy, physiology, cytology etc (just to categorize everything that relies to genetics and biology)... yeah, abdominal muscle is parted with ligaments and tendons... that's where 6pack comes from...

Sure, there are other terms than "genetics" which I could have used. But I think you'll agree, the number of packs you have IS genetically determined, and will not change by exercise. I don't get your original post claiming an "invention."

Besides, it seems to me that the number of "packs" you have is not "determined" by one's anatomy; it is "a feature of" one's anatomy. Moreover, some features of your anatomy (e.g., your height) do change, while others (the number of packs you have) do not.

Anyway... happy crunching.

quote:

Originally posted by Izzy I'm going to be at the rec tomorrow at 12:15 ill be lifting weights for about two hours, if you want to get your abs killed, meet me there. i also work out like orbax, high weight / low reps for the abs, and work them out 3 days a week not everyday. i agree with him, screw those sissy 1000 rep crunchs... after two months (i've been at it for YEARS) you'll see a BIG difference...

damn i missed ur post..i just got bak from the gym this morning..any other days?


nvm..ill talk to u on aim

if you having trouble burning off the last little bit, look for something called pgf-2a transdermal... hard to find but it will burn fat where you rub it on no joke

Re: 6 pack

quote:

Originally posted by speedracer_mec how long it took yall..

Naturally gifted hehe...

just in case you are wondering: situps wont get rid of fat on your stomach. Its a common misconception. Stomach is a store house. You have to make your body not use protein and use fat for energy. Once you do enough where you have to use protein to build muscle, but still need more energy, you bust into those fat reserves. if you have a pouch, you could probably stand to lose a couple % in fat.

quote:

Originally posted by Orbax just in case you are wondering: situps wont get rid of fat on your stomach. Its a common misconception. Stomach is a store house. You have to make your body not use protein and use fat for energy. Once you do enough where you have to use protein to build muscle, but still need more energy, you bust into those fat reserves. if you have a pouch, you could probably stand to lose a couple % in fat.

Stomach isnt always the store house -_- is it? i thought the fat on upper legs was another store house for fat and protein

i got like no fat in stomach but in upper legs ..

my skin is too loose for mine to show.. but i can feel it when i flex my abs when i'm sitting.

those that have said to do cardio and diet are the smart ones...thats how its done. i know cause my best friend is a bodybuilder (and i'm not to bad myself ). anyway, for the guy with the pick who wanted to target lower area...my fav exercise for this is...

get a bench...lay on your pack with your ass and legs off of it suspended in air...then just do leg raises...it sounds simple but it goes a long way...once you get better you can add a dumbbell between you feet.

hahah. i have one. and i've had one for as long as i can remember. and i didn't do any work for it either. wicked.

you can do crunches till your blue in the face but without low enough body fat (around 10% and below) and good genetics, you won't see one.

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