6-Pack

[toastybase]

Right. I want to get a 6-pack please.

I am about 6 foot tall, weight 12.5 stone and my abs are pretty solid already but I want to know the best exercises/diet to gain a proper 6 pack, I'm in for the long run and prepared to put in the effort.

Shall I just do a lot of sit ups and eat lots of fish and chicken?

The reason I want it is really something to aim for whilst improving my fitness.

What shall I do to get started? The OH suggests that I start by joining her down the gym for body pump/spin class?

[Heathwood]

Body fat is the key. You've already got a six pack but its likely covered over with a layer of fat. You can do all the sit ups you like but you'll see little difference unless you can get your body fat down to around 10% or less.

[toastybase]

Heathwood said:

Body fat is the key. You've already got a six pack but its likely covered over with a layer of fat. You can do all the sit ups you like but you'll see little difference unless you can get your body fat down to around 10% or less.

That sounds logical, so in order to get my body fat down would I be right in thinking I should be doing some sit ups and also say the rowing machine as well for a cardio workout.

Diet wise I think i eat well (i.e fruit and veg every day, spag bol for dinner etc) should i be changing my diet to a strict protien only diet?

[carmonk]

Sit ups don't affect bodyfat. You need to do cardio - running, brisk walking, rowing, stepping, all that kind of thing.

[Torquey]

I would follow your OH's advice.

Spinning and circuit training will get you well on the way and do a lot more than just get you a toned stomach.

[Heathwood]

Sorry Toasty, I don't really know enough to be of much more help.

I'm in a similar situation as yourself by the sounds of it (i.e. similar height / weight, with a desire to find my lost six pack). From what I've read, I understand that it's more to do with diet than anything else - I'm sure someone will be along shortly who can help out with that. Of course, cardio will help as you're burning calories, but don't underestimate the amount you need to do to make a significant difference.

The problem I've experienced is that I can reduce my body fat through diet and exercise, but inevitably overall weight is lost also. Based on my efforts so far, I reckon I'd need to go well below 10 stone to get to around 10-12% body fat, and even then my six pack may stay hidden. At just short of 6ft, that's just too light and I'd look scrawny. Just thought I'd mention my stumbling block as something to look out for.

[ben_h100]

Loads of cardio as well as bodyweight exercises for tone. Food wise, no white rice, white pasta or potatoes.

[rog007]

Not quite as simple as losing body fat if you want a 'pronounced' 6-pack, which is what I think the OP is after. Losing fat is very key, but if you have flat ab muscles, then it won't be much to look at. You will need to develop the abs and surrounding muscles to make them look impressive via a range of exercises, including, but not exclusively, sit-ups. Good luck!

[didelydoo]

rog007 said:

Not quite as simple as losing body fat if you want a 'pronounced' 6-pack, which is what I think the OP is after. Losing fat is very key, but if you have flat ab muscles, then it won't be much to look at. You will need to develop the abs and surrounding muscles to make them look impressive via a range of exercises, including, but not exclusively, sit-ups. Good luck!

This- at 6ft and 12.5 stone he should have low enough body fat to see a six pack, loose more weight and that's a bit too thin IMO. Weighted sit ups/leg raises etc, treat the stomach like any other muscle you'd like to grow. Hundreds of sit ups aren't optimal.

[Hoofy]

Aye, assuming your fat levels are low, then you need to build it. Sit-ups won't help that much as most of the movement is a waste of time, just do the first bit... crunches, but, as above, use a weight.

http://www.youtube.com/watch?v=SSs5QsIU7MI

Also full leg raises not girly leg raises.

Here's a terrible video of proper leg raises: http://www.youtube.com/watch?v=Ry43h-eBlT4

Edited by Hoofy on Friday 30th December 10:20

[Tiggsy]

80/20 diet and exercise. But you still need that 20% exercise or you'll just look like the skinny chavs that go round Asda in summer with their shirt off.....a 6 pack but flat as hell. A poverty pack, if you will!

[Digger]

I think 'terrible' has just been re-defined.

[Hoofy]

Digger said:

I think 'terrible' has just been re-defined.

I just did a Q&D at the end of my session and wasn't really thinking about lighting levels. There's not much space in a doorframe either. I may re-shoot at the gym (lots of light) if I remember to bring a camera!

[didelydoo]

At 6ft and 12.5 stone I'd say it's 80% exercise that's needed. Who wants to be 6ft with an ace 6 pack but weight 10 stone, a gust of wind would be dangerous!

[Digger]

Lol. I deserve a whoosh. Didnt realise that was you Hoofy.

[Hoofy]

Digger said:

Lol. I deserve a whoosh. Didnt realise that was you Hoofy.

I think my own mother would struggle to recognise me in that video.

[Henry Fiddleton]

6ft and 12.5? You must be skin and bone man!

Not sure what your body fat is, but if you are lean-ish already then maybe some weight ab work will help?

[toastybase]

Thanks for the advice and videos.

I agree that I don't really want to lose any weight, I have been putting on some weight in the last year and would like to continue to do so, anything less than what I weight now and I would look scrawny, which would end up with a 'poverty pack' which is not what I’m after.

This is the kind of thing I’m after...



I think for now I’m going to head to the gym and start to improve my fitness through cardio workouts coupled with ab exercises. That should get my fitness and ab muscles working and I’ll have to eat more to sustain my weight.

I'll try and record my progress in case others are interested.

[Hoofy]

Well, that's the aim for my overall physique (I was skinny, too). Combine eating more with a decent weights routine (see my Critique my routine thread for what others advised me to do). I'd avoid cardio unless you want to lose weight...

http://www.pistonheads.com/gassing/topic.asp?h=0&a...

[Odie]

anyone got any good links with regards diet and supplements that for getting a 6-pack?