6 pack

[Lulz]

i bet this gets asked loads, i've searched! not found what im looking for.

more a less a plan on getting a 6 pack. ie
day 1
10 situps
10 crunchs

day 2
15 situps
15 crunchs

and so on. proberly just over-sized bully for somebody 5.9 foot high.

[GhostFace-]

what are u asking

[Lulz]

re-read the topic.
basicly a rough idea of a training plan in order to gain a 6pack.

[Wayne]

Well, crunches are better than sit ups, so doing more crunches as opposed to sit ups would be better for you. As you've stated there, starting on a low number of crunches is better since you are getting warmed up and getting used to the stomach muscles contracting. Maybe on day 1 you should do a set of 5 crunches, then 10 crunches, then 15 crunches then 20 crunches. This should probably be repeated each day for a week. Then, in week 2, try to start off with 20 crunches, then 25 crunches, then 30 crunches then 35 crunches on day 1 of the 2nd week and repeat that all the way through the week.

[Lulz]

So Wayne, basicly, no sit ups, just crunchs and just add on five more crunchs every day?
day 1. 10
day 2. 15
day 3. 20

etc.

[PaulMacC]

Dont over-do yourself, do like 30 a day for 1-2 months.

[Slowpoke]

Yeh but don't go silly, once you get to thirty or so stop there for a while!

[Lulz]

Yeh but don't go silly, once you get to thirty or so stop there for a while!
Alright thanks.

+Rep given to everyone that's helped.

[Excellent2]

Grr nobody knows that you have to give your muscles rest!? Do this (to get a hard and ripped 6 pack faster):

Monday - 50 situps and/or crunches.
Tuesday - Break.
Wednesday - 50 situps and/or crunches.
Thursday - Break.
Friday - 50 situps and/or crunches.
Saturday - Break.
Sunday - Break.

And repeat it over and over. Basically when you do situps or crunches you get a burning sensation, this is because your body is burning up the lactic acid (glucose basically) which leads to fat loss, but thats not all. Also when you do situps or crunches you tear muscles fibers, this is because you're putting so much strain on the muscle that the fibers rip. Think of your fibers as bones, if you break a bone and give it time to rest it comes back much stronger doesn't it? well thats basically the same thing with fibers but they don't need ages to rest, a day should do it - Goodluck.

[5,5]

I usually do 100 crunches and 50 or more sit ups every night before I go to bed.
Just started like 2 weeks ago and I'm starting to get a pack.

[GhostFace-]

i would to 50 situps everynight + 25 reps on each arm with a 8-10 lb weight

i had abs forming and a good amount of muscle in my arms

went on vacation and then stopped

all during the summer

[Excellent2]

Rest Rest Rest Rest Rest Damn it :rolleyes:

[5,5]

Rest Rest Rest Rest Rest Damn it :rolleyes:Thats only for working out with bench presses and sqats and stuff like that.
For crunches sit up and push ups you dont have to rest every other day.

[Soy]

your core is a unique muscle group.

You will almost be able to train your core everyday because it recovers alot faster than other muscle groups.

If your new to abdominal excersises then proggress each week.
Instead of,
Day 1; 10 sit ups
Day 2; 15 sit ups [etc]

Try more on the lines of,

Week 1; 20 sit ups x2 [twice/three times in the week]
Week 2; 20 sit ups x3 [three/four times in the week]
Week 3; 25 sit ups x3 [four times in the week]

That's just a rough idea, I don't know your current level of fitness so this is just a brief example, prefferably not for you to follow exactly, but as long as you understand what I mean by progression. Oh and don't neglect your obliques

Renember that a six pack is mainly made in the kitchen not the gym. What I mean by that is to have a low fat diet and make sure your burning alot of calories and carbohydrates.

Too lazy to type any more, pm if you need help on what types of situps to do etc

[Excellent2]

No, if someone is "new" to doing situps they need rest as their "core" isn't used to it.

[Misawa]

Starting at 50 is silly. You have to start at a low number and progress. That is the point - you constantly push yourself to do greater numbers.

[Paulio]

Make sure you don't over do it because when you over do your muscles, they give off some acid that makes em' weeker or summin.

[Herman]

Make sure you don't over do it because when you over do your muscles, they give off some acid that makes em' weeker or summin.
Yes, lactic acid.

Lactic acid is a result of anaerobic respiration, where your muscles are overworked during prolong and intense exercise and not enough oxygen is supplied to them.

Glucose -> Energy + Lactic acid

Too much lactic acid will result in muscle cramps. It is your body's way of saying 'take a rest'. Just remember that the most important thing is the rest and have a healthy, balanced diet. :)

[Excellent2]

Yes, lactic acid.

Lactic acid is a result of anaerobic respiration, where your muscles are overworked during prolong and intense exercise and not enough oxygen is supplied to them.

Glucose -> Energy + Lactic acid

Too much lactic acid will result in muscle cramps. It is your body's way of saying 'take a rest'. Just remember that the most important thing is the rest and have a healthy, balanced diet. :)Finally someone who actually has sense, +rep.

[flyingbrick]

Believe me,
I do the odd sit up and I've even been known to weight lift and go for runs around the block.

And I have pipe cleaners for arms and an ever expanding beer belly.

[Wayne]

Obviously, when you are training your abs to get a six pack, you have to eat the right stuff. You don't go round drinking beer and that after doing some ab exercises.

[Casual]

Obviously, when you are training your abs to get a six pack, you have to eat the right stuff. You don't go round drinking beer and that after doing some ab exercises.

So what do you recommend? ;)

[Wayne]

Well, the familiar things to avoid are fatty foods, such as cakes, biscuits, chocolate etc. You should maybe be eating protein foods, such as fish, meat, eggs etc.

[Excellent2]

If you was referring to egg whites I wouldn't recommend them, they may be packed with protein but they can cause food poisoning haha.

[Wayne]

Food poisoning? Lol, I've never heard of that in eggs before. ;P

[Excellent2]

Well it's because the eggs are raw if you just drink the yoke and things.

[Wayne]

Lol, I mean cook the eggs fully before eating. My Dad once got salmonella by drinking raw eggs.

[Excellent2]

Ahh, scrambled eggs ftw haha!

[Misawa]

You can still eat/drink raw eggs and there's a slim chance of poisoning - that's why you take a risk if you ever drink eggnog (eugh). Like how you can eat raw meat, except that's fine, unless it's a chicken, which you should never eat raw.