How to get a 6-Pack?!?

[Soy]

Iv'e been trying to get a six pack now for almost a year, and it's turned out quite successful for me. Well first things first it's useful to know how much body fat % you have. When i started my journey i was 16.5% body fat which was quite high now im about 7.7% body fat and don't plan to loose any more. How long it takes to get a six pack depends on what your current physique and fitness is, Unless your body fat % is about 10% then i don't see you getting a six pack anytime soon in 2 months but i assure you should see results . Here are some principles before you start your journey that you should know about.

]- Believe it or not Six packs are mainly made in the kitchen, you may have been doing
crunches etc, and have great abs but they wont show with layers of fat surrounding
them and that's what it's all about! What is needed is a low fat diet and you should be
burning more calories and carbs than your eating.

]- Also with having a low fat diet you need to do some cardio. I would reccommend 3+ cardio sessions a week. This could simply be a 30 min jog, row etc. But how long you can
work for depends on your current level of fitness. Renember this, large people (with a
high body fat% or mucsle weight) will burn more than the average person, so the number
of calories burned on the machines are not always right

]- Obviously you need to do some crunches. Now there are many types of abs routines
out there, i reccommend that you stick to 3 different techniques so your body can adapt
and then using different techniques every month or so (want to explain it brief, basically
you will see better results this way). These techniques could include, crunches, elbows
to knees, weight loss ball, ab-cradle, leg rises etc, there are tons more of techniques
out there so if you would want more just google some. You should train about 5 times a week (every day is fine as long as you eat enough protien) and you should aim to do about 3-5 sets. How much reps you do depends on your current level of fitness.
NOTE: IN YOUR FIRST WEEK DO NOT ATTEMPT HARD TECHNIQUES OR DOING SIT UPS
EVERY DAY, YOU ARE HIGHLY LIKELY TO CAUSE INJURY OR FATIGUE, YOUR MUCH BETTER
BY PROGRESSING (eg, first week 2 days, secound week 3 days etc)

]- With all the training you are doing you need to include alot of protien in your diet to see good results and to recover quickly. There are all those supplements you can take
and i actually would reccommend them but they do cost alot and you will need to drink
alot of water because of the stress being put on your kidneys, so that's your decission.
I don't take any protien shakes i find that drinking skimmed milk is good as it is low in fat
and high in protien, also eat alot of meats and egg, cheese is alright but try to avoid it
because of the fat content

I think that just about cleared everything up, i was bored

[Mint]

All these tips are great.

[Ardemax]

Iv'e been trying to get a six pack now for almost a year, and it's turned out quite successful for me. Well first things first it's useful to know how much body fat % you have. When i started my journey i was 16.5% body fat which was quite high now im about 7.7% body fat and don't plan to loose any more. How long it takes to get a six pack depends on what your current physique and fitness is, Unless your body fat % is about 10% then i don't see you getting a six pack anytime soon in 2 months but i assure you should see results . Here are some principles before you start your journey that you should know about.

]- Believe it or not Six packs are mainly made in the kitchen, you may have been doing
crunches etc, and have great abs but they wont show with layers of fat surrounding
them and that's what it's all about! What is needed is a low fat diet and you should be
burning more calories and carbs than your eating.

]- Also with having a low fat diet you need to do some cardio. I would reccommend 3+ cardio sessions a week. This could simply be a 30 min jog, row etc. But how long you can
work for depends on your current level of fitness. Renember this, large people (with a
high body fat% or mucsle weight) will burn more than the average person, so the number
of calories burned on the machines are not always right

]- Obviously you need to do some crunches. Now there are many types of abs routines
out there, i reccommend that you stick to 3 different techniques so your body can adapt
and then using different techniques every month or so (want to explain it brief, basically
you will see better results this way). These techniques could include, crunches, elbows
to knees, weight loss ball, ab-cradle, leg rises etc, there are tons more of techniques
out there so if you would want more just google some. You should train about 5 times a week (every day is fine as long as you eat enough protien) and you should aim to do about 3-5 sets. How much reps you do depends on your current level of fitness.
NOTE: IN YOUR FIRST WEEK DO NOT ATTEMPT HARD TECHNIQUES OR DOING SIT UPS
EVERY DAY, YOU ARE HIGHLY LIKELY TO CAUSE INJURY OR FATIGUE, YOUR MUCH BETTER
BY PROGRESSING (eg, first week 2 days, secound week 3 days etc)

]- With all the training you are doing you need to include alot of protien in your diet to see good results and to recover quickly. There are all those supplements you can take
and i actually would reccommend them but they do cost alot and you will need to drink
alot of water because of the stress being put on your kidneys, so that's your decission.
I don't take any protien shakes i find that drinking skimmed milk is good as it is low in fat
and high in protien, also eat alot of meats and egg, cheese is alright but try to avoid it
because of the fat content

I think that just about cleared everything up, i was bored

well, didn't that come out of the blue.
that was fab! +rep

[leah]

Crunches on a gymball is how this guy I know did it.. he said he got one in 8 weeks by doing about 20 each time period and doing 3-4 lots each day

[-Eyeless-]

Don't sit at your computer and play habbo? Jokes...

Seriously the best thing is what they said crunches and sit-ups, I started it last week

EDIT: and what ODT said is brilliant

[Danzilla]

http://youtube.com/watch?v=J3TJRpbVmqg
I do that 5 times a week and also do sit-ups, crunches and chin-ups. Its been 2 weeks and i can already see the difference.
I don't have the rowing thing he has so i replace it with dung bells and it does me fine.
Hope it helps.
Oh and keep an eye on how much you are eating, try not to eat too many calories if your not an active person. I suggest you eat fruit and veg everyday too.