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Whats the best way to get a 6 pack?

" I been doin crunch's fo a while a not seein any good results, whats the best way and do i ... "
 


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Old 11-04-2009, 03:53 PMaway - Joined Feb 2007 - #1
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Whats the best way to get a 6 pack?
I been doin crunch's fo a while a not seein any good results, whats the best way and do i have to quit drinkin liquor, i dont drink beer
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Old 11-04-2009, 04:29 PMaway - Joined Aug 2008 - #2
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Six-packs are made in the kitchen.

...get your diet and nutrition in order.

...f**k crunches.
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Old 11-04-2009, 04:35 PMaway - Joined Jan 2004 - #3
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stop drinking and eat right

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Old 11-04-2009, 05:37 PMaway - Joined Feb 2005 - #4
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^^ yup.. leave the sodas, beer, etc. I have been on a strict diet & barely doing 3 sit ups my & 6 pack is getting there.

Although i do f**k my girl alot so that could be the missing link lol
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Old 11-04-2009, 08:00 PMaway - Joined Feb 2008 - #5
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well if u want to define ur abs u have to do sit up's leg raisers and superman clamps, lay your back on the floor with your left leg lift 3 inches off the ground lift your other leg above you left 3 inches higher. your hands go lower then you leg side so if your left leg is higher you hand has to be off the ground pretty low like by your waste and your other hand has to be raised up, these are killers hold that position for 45 seconds and those are killer. eating healthy is key as well developing fat makes it tougher for you to be more define
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Old 11-04-2009, 09:15 PMaway - Joined Aug 2006 - #6
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run and eat healthy... and oh yea, genetics...
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Old 11-04-2009, 09:21 PMaway - Joined Jan 2006 - #7
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Diet. Your body fat % has to be below I think 11%.
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Old 11-04-2009, 11:00 PMaway - Joined Dec 2004 - #8
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Originally Posted by StatisticZ View Post
Diet. Your body fat % has to be below I think 11%.
i read 10% or lower is where u start to see the line inbetween your abs
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Old 11-04-2009, 11:46 PMaway - Joined Apr 2008 - #9
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how do you find out what your body fat % is?
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Old 11-05-2009, 01:09 AMaway - Joined Jan 2004 - #10
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Originally Posted by richardgil View Post
run and eat healthy... and oh yea, genetics...
Oh those poor people born without Rectus Abdominis .................
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Old 11-05-2009, 01:15 AMaway - Joined Aug 2004 - #11
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cardio - run run!!! running does wonders for your core. cuts the fat.
diet - eat right. probably the most important factor.
weights - increase the resistance on your ab exercises... crunches only do so much. try putting some weight on your chest when doing crunches.
don't forget the obliques..
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Old 11-05-2009, 01:15 AMaway - Joined Jan 2006 - #12
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Originally Posted by Stillballin187 View Post
how do you find out what your body fat % is?
fat caliper is the most accurate.
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Old 11-05-2009, 02:43 AMaway - Joined Dec 2004 - #13
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Originally Posted by Stillballin187 View Post
how do you find out what your body fat % is?
Accu-Measure Body Fat Calipers
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Old 11-05-2009, 06:39 AMaway - Joined Jan 2006 - #14
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Originally Posted by keg_70 View Post
i read 10% or lower is where u start to see the line inbetween your abs
Word?.. I went off of something someone told me about 2 years ago when I started working out regularly again. I'm still like 20% bf to be honest so I aint seeing them. lol.. My ribs are showing now tho so it may be lower.
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Old 11-05-2009, 01:31 PMaway - Joined Nov 2004 - #15
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Originally Posted by StatisticZ View Post
Word?.. I went off of something someone told me about 2 years ago when I started working out regularly again. I'm still like 20% bf to be honest so I aint seeing them. lol.. My ribs are showing now tho so it may be lower.
yeah man I'm at 17% and its showing a bit but I think I'm one of the rare instances where it shows. I do alot of variations of ab workouts with and w/o weights and I found out doing the weighted ab workout in the beginning of the week strengthens the ability to do the other ab workout at the end of the week w/o weight.

I stand and u can see them vaguely. I have the lining ya know but when I sit i still got the fat so I gotta burn that with cardio.
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Old 11-05-2009, 03:52 PMaway - Joined Jan 2004 - #16
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General consensus is > 12% body fat = visible abs.

Originally Posted by JNyiri77 View Post
yeah man I'm at 17% and its showing a bit but I think I'm one of the rare instances where it shows. I do alot of variations of ab workouts with and w/o weights and I found out doing the weighted ab workout in the beginning of the week strengthens the ability to do the other ab workout at the end of the week w/o weight.

I stand and u can see them vaguely. I have the lining ya know but when I sit i still got the fat so I gotta burn that with cardio.
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Old 11-05-2009, 06:53 PMaway - Joined Feb 2005 - #17
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reduce your body fat percentage. You can have the best abs but if you got all that fat on top of it you not gonna see it. So go on a cutting diet and loose that fat!!!
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Old 11-08-2009, 10:14 AMaway - Joined Mar 2009 - #18
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Like the first guy said, abs are made in the kitchen. I can say this from experience. For the past 6 months, I've been training heavily and doing ab workouts almost everyday. But I was still eating whatever I wanted, however much I wanted, etc. During this period, I didn't see the desired results, especially in my stomach.

About a month ago, I started my cutting diet alone with my weight training. When cutting, I'm creating a calorie deficit. I'm eating mostly protein, green vegetables and a few carbs. In just this month alone, my stomach is more cut now than it was in those entire six months of heavy training. I only train abs once or twice a week now, and they show a lot more now. So it basically boils down to lowering your body fat % and building muscle.
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Old 11-08-2009, 01:42 PMaway - Joined Jan 2004 - #19
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Originally Posted by StatisticZ View Post
Word?.. I went off of something someone told me about 2 years ago when I started working out regularly again. I'm still like 20% bf to be honest so I aint seeing them. lol.. My ribs are showing now tho so it may be lower.
It depends where you mostly hold fat. Some people hold more fat on their chest and other areas than their stomach so their overall bodyfat doesn't mean anything.
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Old 11-08-2009, 04:10 PMaway - Joined Jan 2006 - #20
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Word.. Mine is mostly my stomach, lol. Got some love handles my chest really is not fat at all.
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