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...

___________________
If God is the answer, it must have been a very stupid question.

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)

___________________

quote:

kaip gerai kai tavo kalba supranta tik 1/2133,333 pasaulio zhmoniu, heh... SLOW PULSE + CATHY BATTISTESSA - Riva - gabalas, itakojes mano gyvenima.

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.

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

___________________
"my son will be a gienues(sp?)" - Originally posted by Googooly
"many species of bear give blowjobs." - Originally posted by Sunsnail.. NOW CONFIRMED BY PHOTO EVIDENCE!
"astroboy is brave and gentle and wise." - Originally posted by pkcRAISTLIN
"ew! i wouldn't go anywhere near a homeless dudes butthole... not even if i was sodomizing him with a poison ivy cactus dildo" - Originally posted by lücid
"also can someone post the link to my mom's forum, thank you!" - Originally posted by miamitrance04
"dude man its not me its what the world does to me. Trust me I'm a normal person people just constantly fuck with me." Originally posted by ********
"I can see Lira getting a hard-on already. And believe me, Brazilian ass rape is the worst." - Originally posted by Meat187

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.