Getting a 6 pack

Need help with the title, i'm a beginner, never really done much working out although i'm the right weight for getting one, need tips and advice please.

 

It's not hard at all. You need to lower your body fat to the point where you can visibly see them, and then you do abdominal exercises to tone them up.

If you want to lower your body fat you need to do three things.

1. Start a diet consisting of protein and fiber
2. Do some cardio and or weight lifting
3. Drink lots of water

It shouldn't take too long depending on your current body fat percentage.

 

Abs are made in the kitchen, not the gym.

Diet is a very high percentage for physique, especially abs.

Eat right, do cardio.

 

The ability to see your abs all comes from proper diet. Getting big thick abs is done with heavy weight low rep'd abdominal workouts.

 

Mainly low bf% as others have said but in terms of training your abs you'll want 3 main exercises:

• A type of crunch or something similar to hit upper abs
• Leg Raises to hit lower abs
• A twist of some sort to hit obliques

You can also throw in something for your serratus etc but that's not so important

I'm not gonna call this out as incorrect but you shouldn't claim it as gospel. There are many people that believe Abs & Calves should be trained with high reps, low weight and many that believe they should be treated like any other body part with lifting for hypertrophy and then those that believe they should use low reps, high weight. Abs & Calves are different to other body parts in that they are more endurance muscles composing of more low twitch fibers than other body parts. On this basis alone I'd say you should be resorting to a greater rep range than 12 and from listening to the Hodgetwins and personal experimentation I'd say high reps (I usually do ~15 although some people take it to extremes with say, 30) is the best. High weight low reps merely fatigues me, I don't feel it much in the abs at all whereas I do with added reps. With that being said though, I'd say quality reps > quantity reps. For example when I do Reverse Crunches I'm able to lower the amount of repetitions by doing pause reps and really contracting and squeezing the abs on each rep.

 

I sort of agree with you, allthough carbs are also good to have.

 

Rogue, a six pack on a skinny guy is like a body kit on a 96 civic. I'm not sure if that analogy makes sense, but I think you should gain overall mass and chisel down. I've never truly isolated my abdomen, but I would do a lot of exercises like OHP and Squating and Deadlifting that requires me contracting and squeezing the region to the point that it received indirect training. If you want to truly isolate it, cable crunches and hanging leg raises are the best. If you gain some true mass and then cut down, you'll have a better sick pack than any skinny noob will.

 

Thanks alot for the advice guys!

 

That's half of it, and then you have to tone your ab muscles to define them.

 

All very good answers.

Just make sure you don't over-eat carbs, and eat them at the right times - carbs can bloat you out more than fats if eaten un-necessarily. Try and keep your main in-take of carbs before workout and just after, keep saturated fats at a very low, protein in-take high and your good to go!

Also, get a abs-wheeler (they're around £3 online and they work your abs more than any workout I've done before)

 

Timing of carbs is bro-science unless it's specifically done with something like carb back-loading in mind.

 

Eating too many carbs has proven to gain more fat than eating too much fat, I'm just saying what works for me - I eat a small amount of carbs throughout the day and my main load of carbs before and after gym, and it works well me - much more defined than when I used to eat loads of carbs throughout the day!

 

1st off anyone can get a 6 pack all you need is dedication and positive attitude.
2nd everyone has a 6 pack its just hidden behind thick layer of fat
3rd Find a good gym

 

cut bodyfat to around 10%,do ab exercises,eat clean
Be ready for 4-8pack aswell
Also, i sometimes like to jog at evening or at sunny morning which helps with abs

 

-Always a Calorie Deficit diet until you reach the goal
- drink plenty of water throughout the day
- reduce sugar [mainly sucrose, glucose-fructose] intake
- working out whether you do anerobic/anaerobic exercises [personally I do weight-lifting until gym membership runs out lol]
- Be Consistent on All the Above!

 

Pretty much what Ghast said,
1. Start a diet consisting of protein and fiber
2. Do some cardio and or weight lifting
3. Drink lots of water