The elusive 'six pack'.
Discussion
I've been going to the gym for some time now. Because I have a light frame I'll never be 'powerfully built' but, due to not carrying much fat, I have been able to build good definition fairly quickly. The fabled 'six pack' eludes me though. My stomach isn't unsightly, but it is somewhat bland and nondescript. Can anyone advise me as to how to achieve some aesthetically impressive abs... what exercises work best and what I should avoid eating, or eat more of, to help achieve my objective?
Can you feel your abdominal muscles through your body fat (i.e. you know they're there but just hidden)? If so then it's just a matter of dropping bodyfat.
My personal experience is that I have to have bodyfat at a maximum of 12% (measured with calipers) to have any reasonable degree of definition.
My personal experience is that I have to have bodyfat at a maximum of 12% (measured with calipers) to have any reasonable degree of definition.
Body fat percentage isn't just about losing fat, it's about gaining muscle. Even if you're skinny you can still have a relatively high body fat percentage as any fat you do have is a comparatively high proportion of your overall weight. I did a medical trial, part of which measured body fat - I was amazed that despite being a skinny 10st 4 and 6ft I was 21.5% fat!?
So best thing to do is gain weight through muscle growth and even if your fat levels remain constant (unlikely) your body fat percentage will drop. The main exercise I've done for abs is just plain crunches - perhaps 50-75 reps every other day or so. I do other exercises which indirectly engage the core which helps too.
Just eat a balanced diet and make sure you're getting enough protein and calories for the sort of exercise and activities you do
So best thing to do is gain weight through muscle growth and even if your fat levels remain constant (unlikely) your body fat percentage will drop. The main exercise I've done for abs is just plain crunches - perhaps 50-75 reps every other day or so. I do other exercises which indirectly engage the core which helps too.
Just eat a balanced diet and make sure you're getting enough protein and calories for the sort of exercise and activities you do
I have a fantastic six pack, it just covered by an inch of flab 
Trouble with six packs and the lads who have them, they work so hard on them and are justifiably proud but ruin it by taking their shirts off at inappropriate times as they cant bear not to show them off, it just looks a bit needy and says "I have worked bloody hard on these bad boys and I want to show them off so girls will touch them and possibly my didger", they need to wait for times and places when its normal.
Trouble with six packs and the lads who have them, they work so hard on them and are justifiably proud but ruin it by taking their shirts off at inappropriate times as they cant bear not to show them off, it just looks a bit needy and says "I have worked bloody hard on these bad boys and I want to show them off so girls will touch them and possibly my didger", they need to wait for times and places when its normal.
Actually, they're made by staying away from the kitchen and any other sources of food. 
Ok, if you're skinny with a flat abdominal area, then you need to do exercises that build the abs or you need to reduce fat around the core.
You don't need to do millions of crunches nor eat ultra clean. Nor do you need to be young. I'm 41 and am in damned good shape.
I eat reasonably healthy but I do enjoy sugar, booze and salt. Oh noes! I aim for 150g protein a day.
I would focus on eating around 2500 kcals a day and compounding lifting. Throw in some leg raises at the end if you must.
(Right now, I'm focusing on building muscle but also eat for sport so aim for 3000 kcals a day typically.)
Ok, if you're skinny with a flat abdominal area, then you need to do exercises that build the abs or you need to reduce fat around the core.
You don't need to do millions of crunches nor eat ultra clean. Nor do you need to be young. I'm 41 and am in damned good shape.
I eat reasonably healthy but I do enjoy sugar, booze and salt. Oh noes! I aim for 150g protein a day.
I would focus on eating around 2500 kcals a day and compounding lifting. Throw in some leg raises at the end if you must.
(Right now, I'm focusing on building muscle but also eat for sport so aim for 3000 kcals a day typically.)
Martyboy84 said:
Planks with a heavy rucksack on and leg raises.
Fat is fine too. Excess calories are not.
Any one got an easy "what's good to eat" guide for snakcs during the day.Fat is fine too. Excess calories are not.
Currently 6ft 2', 75kg and approx 11% according to the electronic machgine at the gym. I'm reasonable happy with my exercise routine (6-8hrs cardo, 2hrs gym / week), but not so happy with the food side, especially lunch and snacking during the day.
J4CKO said:
I have a fantastic six pack, it just covered by an inch of flab
Trouble with six packs and the lads who have them, they work so hard on them and are justifiably proud but ruin it by taking their shirts off at inappropriate times as they cant bear not to show them off, it just looks a bit needy and says "I have worked bloody hard on these bad boys and I want to show them off so girls will touch them and possibly my didger", they need to wait for times and places when its normal.
^^^^this. Nobs of the highest order. I get them in my shop whenever the temperature gets above 18 degrees. Not much muscle but fTrouble with six packs and the lads who have them, they work so hard on them and are justifiably proud but ruin it by taking their shirts off at inappropriate times as they cant bear not to show them off, it just looks a bit needy and says "I have worked bloody hard on these bad boys and I want to show them off so girls will touch them and possibly my didger", they need to wait for times and places when its normal.
k all fat which gives the illusion they're far bigger than what they are. If I'm being honest a very tiny percentage of me is a little bit envious, as I've lifted heavy weights and kept generally fit now for 17 years without hardly any breaks, so by default I have a good body, but outside the gym It's rare you'll even see me in a vest. I don't want to people to think of me like I do these lads i.e looking for attention. It's something I need to get over as I won't have it for much longer (35 now), and just say f
k it and fk you there's 17 years gone into this.Gassing Station | Health Matters | Top of Page | What's New | My Stuff