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4 SECRETS – How to Get a SIX PACK

how to get a six packRead this if you want nice abs!


So you’ve been doing crunches and sit-ups for years and you STILL don’t see any difference?
Don’t give up on getting a six pack until you’ve read this guide!




This article is for everyone trying to get a six pack. Many people have problems getting ripped abs because they don’t know how to get a six pack properly! Most people will do endless amounts of sit-ups and crunches for months only to give up in the end because they don’t see any difference. They blame it on bad genes, or worse – they think it’s impossible!



Here are the secrets to a six pack!


1) Getting a six pack is easy –

Ok, I’m already sure that most of you are already screaming “BS!” Just hear me out before you shake your head in disbelief. How many times have you seen someone that was born with a six pack? If you think long and hard…you’ll realize that MOST PEOPLE with a six pack hardly work out their stomach muscles! Guess what, a six pack is one of those things that many people get naturally. That’s why a six pack is so easy to get, because most people already have it.

Your abdominal muscles are also one the strongest muscles in your body. It heals very fast and powers your body a lot more than you think. Strong abs help your body torque, move, punch, kick, swim and move in almost every motion imaginable. Ever notice how your stomach always seem to heal so quickly, and that your routines don’t wear out your stomach like it did the previous day? That’s simply proof of how strong they are. This is why abdominal exercises are so painful for all of us. It’s because they are so strong that they can hold out for a long time; this means we have to suffer pain for extended amounts of time to really workout our stomach muscles.

The bottom line is, most people are born with a six pack, those that don’t have them, can easily develop them. So where is our six pack, then?!

Actually, for most people, your six pack is already formed and waiting for you. It’s hidden beneath the layers of fat on your stomach.


This means…

2) Showing a six pack is means losing weight, not building stomach muscles –

Yup! That’s absolutely correct. You probably already have a six pack under your stomach fat. In fact, you’re probably already feeling the hardness when you touch your stomach after an ab workout. That hardness that you’re feeling IS YOUR SIX PACK! So now you’re learning that you already have a six pack. Actually, if you’ve ever taken anatomy class, you will realize that we, as humans, already have our stomach muscles forming in the shape of a six pack! You can’t see the six pack because the stomach is keeping it from showing.

I think you’re finally beginning to realize the truth: getting a six pack means getting rid of stomach fat! NOT doing endless ab workouts. I don’t know who started it, but for some reason, almost EVERYONE thinks that getting a six pack is about doing hundreds of crunches and sit-ups a day. Please listen carefully: CRUNCHES AND SIT-UPS DO NOT BURN STOMACH FAT!!! I don’t care how many you do, the sit-ups and crunches will never work! AGAIN, I will say this AGAIN, the reason why people aren’t getting a six pack is because they’re spending time working out their abs instead of losing the fat COVERING their abs. And we NOW KNOW that our six pack isn’t showing NOT because it isn’t big enough, but because there is fat covering it.

All those ab products that you constantly see on TV, the roller, the electronic ab shocker, ab rocker, ab pusher, etc, etc… NONE OF THEM WORK! Why?! Because they only workout your abs, but they don’t help you lose fat!

This brings us to a commonly asked question: But don’t sit-ups & crunches burn stomach fat?

Answer: Sit-ups and crunches can only burn fat off our entire body! There is NO SUCH THING as targeting a specific location on your body to burn off fat. This is a ridiculous idea that is still being passed on from generation to generation.

Maybe this truth: You can not reduce fat off a single part of your body!


Why??? Because…

3) Your body fat is one mass that is evenly distributed over your entire body –

That is correct! Do not think of your fat in terms of pieces – stomach fat, arm fat, leg fat.

Instead, think of your fat in terms of ONE PIECE – BODY FAT.

Your body fat is one big piece of fat that is evenly divided throughout your whole body.

This means that when you do an exercise that burns 500 calories of fat, it is burning 500 calories of fat off your entire BODY FAT, not just your stomach.

Some of you might be wondering why then, does your stomach hurt so bad when you do sit-ups and crunches. Well, the pain is because your muscles are aching, NOT because you are burning fat off your stomach.

So now that you realize that fat cannot simply be burned directly off your stomach, WHY IS EVERYONE DOING SIT-UPS AND CRUNCHES FOR A SIX PACK?!

You’re probably also realizing that sit-ups and crunches are HORRIBLE exercises for a six pack, because they only work out your stomach muscles; what you really want however, is overall loss of body fat!


This brings us to the next question: What is the BEST EXERCISE TO GET A SIX PACK?

4) The best exercise to get a six pack is RUNNING, not SIT-UPS or CRUNCHES –


Why running? Easy, because running requires motion from your entire body. Running burns turns of energy as you move your entire body repeatedly and use almost every muscle. Your body heats up and you sweat a lot because your body is being overloaded with “work”. Running burns calories faster than any exercise out there, and therefore: running burns fat faster than other exercise out there!




Now you know. The next time you find yourself finishing your running to begin your ab workouts. Just stop, and keep running with a smile on your face. You can even run at slow speed if you want to, because that still burns more fat than sit-ups and is a hell of a lot less painful. :) So now you know how to get a six pack the right way.

So get to running today, tomorrow and before you know it, you’ll have washboard abs! Pace yourself and build up slowly. Do not RUSH and overdo yourself!

{ 1116 comments… add one }

  • null December 12, 2006, 4:56 pm

    dont know
    how long will it take to build up a six pack for me. im a 13 year old kid in pretty good condition. i have been doing situps and push ups for about 1 1/2 years now but im not seeing much. i would apreciate it if you can respond. My email adress is Jncosk8er8@yahoo.com (capital j) my name is Tyler

    Thank you

  • null January 5, 2007, 2:54 am

    hey Tylor
    13 year old kid. How tall are you and how much do you weight? Just like the article says, push-ups and sit-ups are not the way to go.

  • Johnny February 15, 2007, 11:14 pm

    Not exactly
    Im an 18 year old cross country, half-marathoner, marathoner,track runner that at times runs over 60 miles a week. While my abs do show, they are not washboard abs. People reading this should not think that this will give them washboard abs. This will most probably reveal their abs. Washboard abs will consist of, like you said, having little to no body fat, but also requires strong abdominal muscles. To the 13 year old kid, your abdominal muscles are probably not fully developed quite yet so washboard abs might not be possible right now. But, keep doing the situps and pushups and when ur body matures, you will see results.

    • andy May 28, 2012, 3:13 am

      Exactly! Its not just eliminating those fats from all over the body so the muscles in the abs will show. This and weight training to bulk up those ab muscles, not just sit-ups but alot of exercises to target all the ab area.

    • dhansuh December 18, 2013, 7:12 am

      i am 13 my weight is 35 how could i get a pack..

  • null February 15, 2007, 11:32 pm

    Who wants washboard? Visibility will work just fine
    The so-called washboard abs seen in ads create disillusions. Simply, the way we view washboard abs are easier to obtain than everyone thinks. When you see a guy with great abs in an ad, he’s slightly leaned back, turned sideways so his chest seems bigger, obviously flexing, has a hairless and bronzed stomach, and have hands on the front of their pants, which are secretly pulling down fat, revealing more abs. You see supermodels in the street, lift their shirts up, and you’ll notice not much a difference than your stomach if you’ve been working out.

    Next is the genetics thing, which I think is bullshit! Both my parents are overweight, as is my older brother. However, two years on a wrestling team helped me beat my path to obesity and now my abs are clearly visible.

    The real secret is knowing when to flex: When you take off your shirt for just a second, who knows who is sneaking a peak?

    Just fool everyone around you, and pretty soon you’ll fool yourself that you got a great six pack.

  • Johnny February 15, 2007, 11:36 pm

    A tip
    Another tip to try is always flexing your abs even when wearing a shirt. If you can get used to always flexing, not only does this strengthen your abs, but you also get used to flexing your abs all the time so when someone sees you without your shirt, you look naturally ripped.

  • Ethan February 17, 2007, 7:26 pm

    Im 13 years old and i am 5 feet and 5 inches 105 pounds how long will it take for me to get awsome abs???

  • Agent Rado February 17, 2007, 7:43 pm

    RE: Ethan
    Are your abs already visible or do you still have baby fat? Your growth spurt might even be able to stretch your out depending on your body type.

  • null February 19, 2007, 6:10 am

    I wan’t one!!! :'(
    I am a fourteen year old and I wan’t to know how long it will take me to build up a six pack. I am great in my studies, and am quite physically fit so want to know HOW LONG it would take me to build up ‘wash board’ abs and how do get them! I am 5 foot and 5 (ish!!) inches and 7 stone(is that too much?) I do do sit- ups, but according to this web- site; it has no point!
    I would appreciate it if you could tell me!

  • Eduardo February 25, 2007, 9:38 pm

    trying to get a six pack?
    Hey there well am 13 years old and am trying to get a six pack but am having trouble because i kill myself doing 100 situps everyday am 5’5 and weight around 135-140 am not chunky or fat am just average without any 6pack in my abs in the rest of my body i have muscles ,because i bench but if you could pleease tell me a way to get a six pack i’ll appreciate it.

  • Justin February 26, 2007, 1:10 pm

    im 19 yrs old, 5’6 – 5’7, and weigh about 142 – 145 pounds! i have a 4 pack sort of, u can feel it if u run ur hand down my stomach but u cant see it…ive been tryin everything to get a six pack..if neone could help me out, id appreciate it.

  • rez February 27, 2007, 4:51 pm

    help me
    hi. i really want a six pasck but i dont know how to get it.what workout should i do.please answer me.

  • null February 28, 2007, 9:00 am

    Like the article says, cardio is the most important thing in trying to achieve a six pack. Do at least 30 mins of cardio 3-5 times a week. Combine this with a resistance programme focusing on all the major muscle groups to add definition to your whole body and to help reduce body fat.You should also be on a calorie controlled diet and remember to eat plenty of protein (fish, chicken) so that it is fat you burn and not hard earned muscle.Keep doing crunches to add strength to your abs, but you dont have to over do it. Try weighted crunches to add size to your abs. Hope this helps you out, good luck, Colin

  • null March 3, 2007, 2:27 pm

    Thank You Very Much and can you answer this please?
    Hi. I’m 16 years old, I’m 70 inches tall, I weigh 212 lbs, and I have a waste line of 42 inches (38 when I suck in my gut). I work out an Hour a day except the weekends on the treadmill at a speed around 2.3 – 3.0 on a grade of 5 and I lose around 300 Cal on it (Note: I have to have a Diet Pepsi during my workout don’t ask why I just do) I’ve be doing this for 3 months now. How long do you think it will take me to get a Six-Pack?

    • dave September 17, 2012, 1:26 am

      drop the diet soda its actually worse than regualer soda and nto to mention worse on your body…diet soda goes to your waste substitute it with water 0 calories no fake sweetners that attach to your fat cells….and destroy your kidneys worse then a regular soda..eat lots of chicken the kind without the breading…no breading..eat vegetables like broccolii,carrots,fruits like apples which are full of sugar for your brain since you brain powers on glucose…avoid bread, and mashed potatoes and chips…

  • caleb March 3, 2007, 7:16 pm

    need six pack
    i’m 12 year old i want a six pack too

  • jonathan March 4, 2007, 11:42 am

    need six pack
    I’m 14 and am really skinny yet I don’t have a six pack. What would be best way to get the six pack. If you have a answer then e-mail me at jonathanleenies@yahoo.com

  • Lisa March 8, 2007, 7:01 pm

    Ok im a 20 year old female i weight 135 but i have a lil tummy fat. I just want a flat stomach and noooooo love handles so wut ur saying is i just need to do is run. I havent ran since prolly elementary but if that is all i need to do to get a flat stomach i think i can do it, but how much should i run? Im kinda impatient and wanna see results soon.. w/b

  • KEn March 9, 2007, 4:29 pm

    its taking so long!!
    im 14 years old and 116 lb.. also 5 foot 4…and it seems that whatever i do the results are taking forever to come through…im needing a lot of help to get rid of the belly fat on my stomach. i can feel the 6 pack butt its just not showing itself. this is mainly happening in the lower abs. the pooch as some people call it. Can you help me.


    • chris February 6, 2015, 1:49 am

      hey i can give you my workout if it helps u

      • Chuy February 21, 2015, 6:52 pm

        hey chris can you help me i just turned 15 im 5’8ish and weigh about 135lbs i don’t usually work out because I almost never have results doing push ups and sit-ups everyday and my abs don’t show like I could feel them under the layer of fat but they aren’t visible which i what I want my email is jesusparra321@yahoo.com if you can help me please

  • Agent Rado March 13, 2007, 8:35 am

    responses to everyone
    re: null
    Do not waste your time on a treadmill. Run on flat ground. It will do more for you. Start doing interval sprint work. Also….if you’re a big guy, it helps to wear a sweat suit when you are working out. Or even just double layers of sweath clothes.

    re: caleb
    what is your body dimensions?

    re: jonathan
    if you are skinny, the best way to build your six pack would be to bulk up. start eating protein, DO NOT TAKE SUPPLEMENTS. Do lots of benchpress work and LEG work. Heavy leg work. Do not do any exercises that puts pressure on your back or lifting while standing. You are a growing boy and it’s very easy to break form and wreck your body.

    re: Lisa
    How talk are you? I am not being sexist but you have to keep in mind that by losing your love handles, you may also lose other nice curves on your body. If that is still what you want to do, then yes…it will require running. I would say interval sprinting and lots of basketball/soccer where you are constantly bursting and accelerating to really shock your body into burning fat.

    re: KEn
    The belly fat is probably your baby fat. Over the years, it will just fade out. What you should do is a benchpress work and heavy leg work. That will grow out your upper body and stretch the fat upwards to make it not show so much.

  • ronald March 13, 2007, 1:46 pm

    okay lest say i run all the timeand i get my six-pack now that i have my six-pack how can i make it look nice and firm and built and lean u know??

  • Agent Rado March 14, 2007, 12:21 pm

    RE: ronald
    Ok…if your six pack is showing.. you can make it look even more defined by doing tons of torque work..which is like the movement where your shoulders rotate around you. People with excellent torque muscles are gymnasts, break-dancers, boxers. You can also do more complex sit-ups and side crunches but those are often painful and boring. You should pick-up boxing. You can also do a lot of benchpress work to stretch out your upper body further dispersing the fat away from your abs.

    • CHRIS August 7, 2014, 1:15 am

      I’m not at the point where I can do bench presses yet so what else should I do to tone my abs ? I am 14, 5’4, and 85 pounds. My email is at the bottom of the comments seeing as I iust wrote them. Pls email me with alteratives for toning my abs.

  • Agent Rado March 14, 2007, 12:26 pm

    replies to everyone
    RE: Miraj

    Stop doing sit-ups. Pick up another exercise that is more vigorus and has much body rotation and back movement. Has your body always been the same shape?

    RE: Eduardo

    Ok…no more situps. 140 is not bad, you are still young and that might just be baby fat. What you can do in the meanwhile is heavy leg presses and benchpress. DON’T do exercises standing up. Just do some heavy lifts and that’ll grow your muscles and spread out the fat more around your body. Getting rid of baby fat just takes some time when you hit growth spurt.

    RE: Justin

    Your body dimensions are excellent. Is your six pack already formed? And yes…Colin is correct, doing weighted crunches can add size to your abs.

  • Cj March 14, 2007, 7:12 pm

    I want a six pack
    Ok I want a six pack.I am 15 years and I have been trying to get one for almost a year doing crunchs and stuff and I havent seen good results. I weigh about 140-145. How can I get one fast? Please tell me. I would appreciate it.

  • Alex March 15, 2007, 2:02 pm

    Thanks for that advise, BUT
    [Hi. I’m 16 years old, I’m 70 inches tall, I weigh 212 lbs, and I have a waste line of 42 inches (38 when I suck in my gut). I work out an Hour a day except the weekends on the treadmill at a speed around 2.3 – 3.0 on a grade of 5 and I lose around 300 Cal on it (Note: I have to have a Diet Pepsi during my workout don’t ask why I just do) I’ve be doing this for 3 months now. How long do you think it will take me to get a Six-Pack?] Sorry I forgot to put my name the first time any way I have too walk on the treadmill and you did not anwser my qustion. but I’ll try the treadmill with a sweat suit thanks.

  • allison March 15, 2007, 6:55 pm

    im 13 and im in good shape… i don have much of a stomach but i do crunches and leg lifts-they HAVE gave me a 6 pack! AdViCe:: leg lifts are soo much faster than crunches!! but u have to keep working out after u gain your 6 pack or else it will go away and u will have a flabby fatty stomach!! ♥

  • March 15, 2007, 6:57 pm

    ok im getting rid of my fat but once i do,, which excercises are best??

  • shania =D March 15, 2007, 7:00 pm

    ok i have like a 4 pack (if there is such a thing) and it is on the top of my stomach.. which excercises are for my lower stomch so i can gain those muscles?? thanks =]

  • Agent Rado March 15, 2007, 7:48 pm

    RE: everyone
    RE: Alex

    It can take you 3 months if you are serious. Please see my weight-loss guide. The ultimate goal is to make it FUN. If you can’t make it fun, you’ll quit long before you see results. Let me know if you need good suggestions for exercises.

    RE: *hearts*
    Which exercises are the best for …? Please tell me what your specific goals are and I will help you.

    RE: shania
    Are the lower muscles hidden? Or not developed? If they are not developed, you can do a lot of kicking movements to build them. Reverse situps will work. Or get on that stand you see at the gym where you are holding yourself up in a dipping position and then you swing your legs forward. Now when you swing your legs up, have a partner quickly flick your ankles pushing your legs and feet back down. When your legs get swung back down, make sure you don’t let your feet go behind you. THe key things are to keep your legs straight and resist the urge to twist your body.

  • Me N ATL March 18, 2007, 1:13 am

    Best Way to gain nice abs
    I’m a 24 y/o male, 6’2, about 220. I’ve been doing numerous of sit-ups and push ups to gain my six pack, after reading that running helps more, I’ll start on that. My question to you is, how long do you think it’ll be before I’ll have or start to see my six pack.

  • James March 18, 2007, 3:01 am

    Im 14, I’ve had a six pack before, not washboard because thats sick on a 14 yr old guy, but enough to see and i thought they looked good. Im 8 stone 5/6 and i am 5 ft 7. I dance for about 7 hours a week, walk 3 miles a day to school so im pretty fit. I used to do a little sit up, press ups routine etc every night before i went to bed, but i stopped about 4 months ago and now my abs hardly show up. Can someone tell me how I can get them back? should I just carry on what I was doing before, or do something else?

  • Alex March 19, 2007, 1:48 pm

    Tanks Very Much.
    thank for the info I do watch T.V. and/or play the Gamecube wile I’m on the treadmill for an hour I never take a break and I will not quit even when I see results.

    P.S. I have been seeing results.

  • pack man March 19, 2007, 9:00 pm

    how to get a six pack
    ok that was bull shit im 14 and i train play sports and sit ups all you need to do is eat meet not alout do like 30-100 sit ups run a litte every day i would do it in the moring start by 30 sit ups then work youer way up to 100 run like 3 blocks – 1-2-3 miles but you have to be fit cyaaaaaaaaaa!!!!!!!!

  • Jesse March 21, 2007, 7:28 pm

    I wanna be ripped, how do you do it
    I want to know the right way to have a ripped body, like not big but be able to see my muscles with out flexing. Also to have a ripped six pack, i alresdy do sit-ups and push-ups and could bench about 145pound, im only 15………..could you help me please

  • Dillon March 21, 2007, 8:13 pm

    I wanna have nice abs
    well im a person of 155 pounds im strating to work out my dad is a pro boxer i hope that i can hve his abs one day so i will like to know a way to get abs!1

  • Agent Rado March 22, 2007, 2:20 pm

    replies to everyone
    RE: Me N ATL

    Start running, do alot of interval sprint work. Basketball is good, too. Just have fun. You can see differences in 3 months.

    RE: James

    Dance is excellent for abs. Start doing your running and dancing. You can start picking up other dance-styles if you like. Break-dancing will give you an incredible body.

    RE: Alex

    I’m glad to hear that you are having fun while working out. That is the most important part of it.

    RE: pack man
    if you’re trying everything and it doesn’t spark your body to change…you might have to wait a bit until when you’re older and your metabolism goes up and your baby fat around your belly fades away a bit.

    RE: Dillon
    Yes, you CAN have your dad’s boxer abs one day. You can start with regular boxing training and you’ll have it within months of hard hard work.

    • CHRIS August 7, 2014, 1:23 am

      My workouts are fun. What should I do to add definition to my abs? Check your earlier posts for my personal info.

    • CHRIS August 7, 2014, 1:37 am

      Also the last 20 meter pacer test my 8th grade gym class I did 80 20 meter laps.

  • Steve March 26, 2007, 11:06 pm

    Another question, and…
    Thanks for the article Rado, it’s helpful. I, like many others, saw the six-pack thing the wrong way concerning proper exercises. I’m 6’1″ about 200# and a waist of 34. I get burned out on running, because I don’t enjoy it. When I do it too much, I develop pain in my shins. These could be splints, but I don’t know because I have never seen a physician. I have belly fat, and the little pouch deal and it really grosses me out, and I want it gone. I don’t have anybody to workout with, so that makes it harder for me to stay motivated. I’m asking if you know my best options. Maybe I’m running too hard? Being too hard on my legs? I bet I have bad form, but it’s hard for me to see because I’m busy moving.


  • Agent Rado March 27, 2007, 12:59 am

    shin splints
    This comes from improper running. My best suggestion is to run in the grass and in the sand BAREFOOTED, and never drop your heel. You get shin splints because your heel pounds and the shock hits your joints and bones at odd angles wearing it out and causing pain. Running on the balls of your feet develop your leg muscles properly and builds you up properly. Try to do alot of barefoot running and try to get a feel of the way your feet hits the ground, when you buy shoes, buy shoes that allow your feet to hit the ground just as it would when you run barefoot. Again, always stay on the ball of your feet when you run and don’t drop or pound the heel. Shin splints might also be because your shoes are not a proper fit for you (even if they are very cushioned and feel very comfortable), your shoes might be leaning or pointing your feet a bit out or in throwing off your body mechanics and developing pain. A great way to get motivated is to join a running club or a marathon club. Look online for free running clubs in your area. You will meet a ton of enthusiastic people who are friendly and can get you excited in other sports. Over the years, you will develop a marathon partner and someone who fits your lifestyle. Which is a much better idea than trying to force a friend who’s lazier than you to run.

  • null March 28, 2007, 9:07 pm

    idk if im fat
    im 125 pds and are 5 feet 5 inches and want rock hard abs. wwhat do i do?

  • Agent Rado March 29, 2007, 12:05 am

    RE: null
    what is your body type? Have you gone through puberty yet? Do you have baby fat? Are you already muscular? are you athletic?

  • james March 30, 2007, 6:04 am

    building abs
    i do 100 push up a night n i only got a 4pack i been doing this for 5 years n i only got a 4pack im 5ft 3in what should i do

  • Agent Rado March 30, 2007, 6:02 pm

    RE: james
    what is your body type? Push-ups are not for building abs although they do work out the abs.

    Another way of busting your abs through is to doing weighted crunches to increase their size. You should also do benchpress work to grow your upper body which stretches the fat more around your body showing your abs better.

  • Rob April 2, 2007, 8:45 pm

    I want a six pack soon.
    I want a six pack fast. Is there any way you can tell me how? I weight about 140-145 pounds. Please help me.

  • dandaman April 4, 2007, 8:56 pm

    ive ben running 4 2 months now and i got ripped abs !!!!! they look good and all the girls at school think am sexy but yeah thanks alot …………crunches dont really help ( running does)

  • Agent Rado April 8, 2007, 7:54 pm

    replies to all
    RE: Rob Rob what kind of body type do you have and are any of your ab muscles showing?

    RE: dandaman Congratulations, dan!

  • Chris April 11, 2007, 2:29 am

    How long??
    How long did you run till you got ‘ripped’ abs?? 4.2 months?? 42 months?? 4 months?? 2 months??? Also, how long did you run per day?
    Reply soon.

  • Agent Rado April 11, 2007, 3:35 am

    RE: Chris
    I was born naturally lean. Within 2 hard months of boxing training, my abs were sticking out and even my back was as cut as my front. You should do heavy sprint training. Depending on your body-type, you can see results within 3 months. Try to do as much sprint-running and explosive movements as much as possible. Wrestling, boxing, basketball, football. Even tennis. Keep pushing and forcing yourself forwards, backwards, sideways, and backwards when you move.

  • elliot April 11, 2007, 6:52 pm

    how long will it take if i run up a mountain and run around the mountain for 30mins
    how long will it take?? i am 16 years old i got big shoudlers i am about 180cm tall i am not fat but not skinny i weigh about 79kgs i do that routien once a day for 30mins and i do crunches and sit ups and push ups for at least 10mins for each one after and i stretch as well please tell me how long will it take to get a six pack? thanx

  • elliot April 11, 2007, 7:11 pm

    its me again… you can email me if you want elliotwaite@hotmail.com thanx agent rado lol… because i play soccer and cricket right i am goalkeeper and wicketkeeper i have now decided i want to get stronger and have a six pack so everyone could see or visible so they know iv ben working out and also much faster at running could you please email me thanx

  • garcia April 11, 2007, 7:16 pm

    hey im 13 years old im 5’8 and i weight 130 and i only have a 4pack but i want o get a 6pack and i want it to show, how would i do to get the full 6 pack?

  • Chris April 12, 2007, 6:09 am

    Thanks Randaman for that tip!!! I am already doing running etc, have a six pack but want to be able to see it much easily! You see, I already do cricket, Badminton and some Karate, aswell as Polo, horse riding and crouchette(I don’t thikn they help!), so I will try and stick with your tip!
    P.S.Are you all from the States, or England or where??

  • Chris April 12, 2007, 6:10 am

    Sorry, that comment I just did was for ‘Agent Rado’, and not Dandaman!

  • Agent Rado April 13, 2007, 8:38 am

    RE: garcia RE: elliot
    Garcia, Which of the 2 are you missing? the top or bottom?

    Elliot, you can do upperbody building like benchpress but this will make your goalkeeping and wicket performance suffer. Is this going to be a problem?

  • elliot April 13, 2007, 7:43 pm

    umm i dunno why would it suffer on my wicketkeeping performance??

  • elliot April 13, 2007, 7:47 pm

    and i have also ben wicketkeeping and goalkeeping since i was about 7 or 8, i have quick reactions as well so how will i suffer in my goalkeeping and wicketkeeping?? if i do those exercises??

  • elliot April 13, 2007, 10:47 pm

    and if i do…
    and i have ben doing 30mins of running 50-100crunches and all of those other abdominal exercises for your lower and upper how long wld it take me to get a six pack??? and have it visible thts all i want to know….

  • Agent Rado April 14, 2007, 11:53 pm

    RE: elliot
    Weightlifting and muscle building will make your muscles UN-NATURALLY bigger and stronger. Because it is not natural muscle, your body will waste more oxygen and energy to sustain the strength and size of that muscle. Not only that, but built muscle is not as fast and responsive as natural muscle. I don’t know how good you are…perhaps the difference is small enough to allow you to still look good. If you’re in a sport like boxing, that extra muscle will weigh you down enough to hurt your performance and response times. Always keep in mind that more muscle may not equal more power. If you read the guide, you’ll know that ab exercises do nothing for a six pack. You probably already have a hard stomach. You just need to get rid of the fat there to show off the muscle. You can do this by losing the fat weight. Try 4 months of strenuous explosive exercise. Sprint in intervals. Your workouts only need to be 45 minutes max. Don’t do boring 30 minute jogs. Those don’t stimulate you.

  • elliot April 15, 2007, 8:53 pm

    ok thanx thts all i wanted to know ill start doing tht tomorrow.

  • mitch April 18, 2007, 3:14 am

    what types of bodys
    what type of body should you be to do either long distance or sprints??

  • mitch April 18, 2007, 3:21 am

    what body types
    what body type do you have to be to do long-distance or sprints to get a six pack. And how long will it take to get a six pack

  • mitch April 18, 2007, 4:08 am

    what body types
    what body type would you have to be to do either long distances or sprints and how long will it take

  • mitch April 18, 2007, 4:08 am

    please replie soon

  • james April 18, 2007, 7:49 pm

    how to get a six pack fast
    theres this chick who wont date me unless i have sixpack so i relly want one but i have to do it fast i weigh only 89 pounds im 13 and im 5ft and 2 iches so if u could help me out it would be great my email is james_green716@yahoo.com so if u can help me email me
    ty very very much

  • Chris April 19, 2007, 8:43 am

    Just out of interest, where are all of you from; the States or England, or Oceana??? I’m doing a fitness survey, and there seems to be a lot of interest in fitness on this site, so can you tell me. Oh yeah, by the way, I have done hard training for 1 month, have a sexy 6- pack and all of the girls at my school cannot resist me, and the boys are jealous!!! Hehe!!

  • Comfort April 19, 2007, 6:23 pm

    six packkkkkkk
    ok so i posted this a while ago but lost the site so here we go again
    im about 5’6 – 5’7, 145 – 150 pounds
    work out 3 days a week, i stack bns no-explode,cell mass, and nitrix
    i have abs, the muscle is there u can feel them but can not see them yet
    i just started runnin 4-5 days a week a month ago
    i wear underarmour cold [for when its cold out] and a sweatshirt over that

    what should i really b doing to get these abs to show
    post it here or
    snd me an email
    id really appreciate it


  • AgentRado April 19, 2007, 8:00 pm

    RE: to everyone
    RE: mitch – anybody can do sprints to improve themselves. it is geared towards maximum fat burning so this is only good for people who have a layer of fat blocking their abs. How much do you currently weigh and how tall are you? This will tell me roughly how long it was take.

    RE: Chris – I am from Los Angeles, California – USA!

    RE: Comfort – stop stacking that stuff. It’s not good for your body (kidneys, liver) in the long-term. You need to wear a trashbag under that sweatshirt so that you sweat a whole lot more. Keep drinking a ton of water. Your body dimensions are great. It sounds to me like you might have baby fat…how old are you?

  • Comfort April 20, 2007, 4:52 am

    im 19
    and how much should i b running?

  • Agent Rado April 20, 2007, 7:25 pm

    RE: Comfort
    run hard 2-3 days a week. hard sprints. do this…even when you are just warming up or jogging STAY on the balls of your feet. This doesn’t mean tippy toes, it just means that your heels don’t ever reach the ground. After a couple weeks, your legs will develop massive muscle and leg strength…the rest of your body should follow suit if you choose to go the route of running. Do your abs show at all?

  • Comfort April 20, 2007, 9:27 pm

    im gna try runnin for a few monthes an see what happens
    yea they show but u cant really tell
    if u run ur hand down my stomach real easy, u can feel them tho i have seriously like a centimeter of fat or somethin blockin my abs from showinnn

  • Agent Rado April 21, 2007, 3:10 am

    RE: Comfort
    Is the fat covering the top, bottom, or an evenly distributed layer all over? Do your love handles wiggle if you twist your hips and shoulders in opposite directions real fast?

  • elliot April 21, 2007, 3:22 am

    hey its me again iv had upper abs for a few days now and were my fat is at the bottom of my stomach like its onli a bit and its realli anoying lol its a realli hard stomach does tht mean if i lose all tht weight i might have ripped abs or something??

  • Johny April 21, 2007, 2:54 pm

    I am a 14 year old kid, and, as you can tell, I wan’t a six pack! My stomach is a bit flabby, like when I sit down, but when I tense my abs, and I podge in, i can feel them. How do I gat rid of the flab. I am not fat, I don’t even look it, but it is a small layer(ooh, I hate to say that!). I weigh 7 stone, and a about 5′ 7″. I really want one, as, apparently as the girls say, I have a handsome face, and want a nice body aswell. Also, how do you get the muscles on the chest, the nipple bits??
    I would be grateful if you advise me!
    P.S. Chris, I am from the U.

  • Agent Rado April 21, 2007, 8:07 pm

    Replies to all
    RE: elliot – what type of body do you have again? And are you going to be cross-training?

    RE: Johny – ok…what you could use is a bigger body. You should do ONLY these 2 exercises in the gym: heavy leg press (the ones where you are sitting at a 45 degree angle and pushing the weights up)…use a weight that allows you to lift around 15-25 reps!! Don’t use anything heavier than that. The second exercise is the benchpress…..do a flat benchpress with proper form. The rest of the site here has tips on how to do it properly. You should only do 1 workout per day. And rest 3-4 days in between. 1 day leg press, 1 day benchpress. Just keep alternating for 3-4 months following the guides I have on the site. ONLY do these 2 exercises and DO NOT stack them on one day. Make sure you get enough rest or else your muscles will never grow. The goal is to get your muscles to get bigger and stretch out the fat away from your abs showing them more prominently.

  • elliot April 22, 2007, 12:56 am

    i have big shoulders and i weigh about 78kgs or something i can c like abs in the upper region and there quite big abs wld they get smaller as i get fiter and get more abs?

  • Comfort April 23, 2007, 4:27 pm

    lil bit of fat i guess on the top 4 an a lil more on the bottoms very little tho, cause u can feel them by just runnin ur hand over my stomach slightly

    so if i run with a garbage bag under my sweatshirt
    should i tape it around my waste or just let it hang loose?


  • Johny April 24, 2007, 8:08 am

    Agent rado,
    Thanks for your suggestion, but what do you mean by reps??

  • elliot April 24, 2007, 6:02 pm

    and i have a litle bit of fat at the bottom of my stomach

  • null April 24, 2007, 6:35 pm

    helllooo, i am a 16 year old girl and i have major love handles but my legs and arms are skinny but my stomach area i have love handles and a little fat and i want results fast so what would be a great way to start losing weight on my waist, and get a 4 pack by summer? which is in 2 or 3 months, what would be a great workout to get results fast?
    Please get back to me fasttttt. thankyou i am really desperate, i will even pay with money to get a great body thankyou=]


  • Agent Rado April 25, 2007, 8:42 pm

    replies to everyone
    RE: elliot…abs don’t really change their size too much

    RE: comfort…dont worry about taping. just put on the trashbag.

    RE: null…what is your height and weight?

  • Comfort April 26, 2007, 7:21 pm

    aight, i heard all it does tho is makes u lose water weight an thats it?

  • Johny April 27, 2007, 9:01 am

    What exactly is a benchpress???

  • Agent Rado April 28, 2007, 7:56 pm

    RE: all
    RE: Comfort – For the most part, yes…it makes you lose water weight…but another good part of it is that it keeps your body very warm to also burn calories fast. You are expect to replenish your body with lots of water so make sure you don’t treat it like a weight-cutting routine.

    RE: Johny – a benchpress is where you lie down on a bench and grip a bar with weights at both ends and lower to your chest before pushing back straight up. It looks like this:


  • tyler May 1, 2007, 4:39 pm

    im a 16 year old guy bout 6’0 175 play football and track and workout often with benching squating etc..im strong but have always been skinny…but can not get the full six pack i have to flex while bending over to even show a 4 pack…i eat healthy and take protein it just seems no matter how much i been working out i cant get the bottom of my abs to show

  • tyler May 3, 2007, 12:04 pm

    are you able to lose fat and burn calories and still gain weight

  • Ryan May 3, 2007, 4:51 pm

    yo all u have to do is run 1 hour a day and sit ups 30 minutes a day and do that every day and i bet u in 6 months ull see results

  • Jared May 3, 2007, 4:52 pm

    yo ryans right guys I have a six pack and i did that

  • David May 4, 2007, 1:44 pm

    I’m 17 and i weight about 140ish 5’6 and my bench is around 190. Yet i don’t see a sixpack, what types of food can i eat to help my diet. Something ordinary ppl can eat without puking.

  • Agent Rado May 6, 2007, 1:02 am

    replies to all
    RE: tyler – The bottom of your abs can be toned by doing alot of kick movement or movement where the knee is lifted upwards. The bottom abs are relatively easy to workout to make them grow bigger and show up better. Do bottom ones show at all? Losing fat requires burning calories which means a ton of cardio work. Gaining weight requires strength work. You cannot mix cardio and strength work…you will simply be stuck in the middle with no advantages in either — TRUST ME! DO NOT CROSS TRAIN. You will get nothing out of it except a tired body that’s over-trained, and your improvements will be slight and the plateau out.

    RE: David – Do your abs show at all? If you have a thick layer of fat…you need to stop the weights first and do massive cardio.


  • tyler May 6, 2007, 6:08 pm

    yeah just th top 4 show…yeah i think that is the problem i am trying to get bigger and have a huge intake…but then i am trying to get a beach body or six pack…so theres no way you can continue to do strenght work and get a six pack..

  • tyler May 6, 2007, 6:09 pm

    so do like knees to chest type crunches?

  • David May 6, 2007, 6:56 pm

    my abs show somewhat
    massive cardio? how much running do i have to do a week, and how long.

  • Agent Rado May 7, 2007, 5:22 pm

    RE: to all
    RE: tyler – knee to chest type crunches are great. kicking exercises or kickboxing would be better (more fun, better workout). And yes, strength & six pack are very hard to do together. It’s best to burn off the fat first , once you do that…theNNN switch over to strength. Some bodybuilders can get a 6 pack from strength work. But that’s because they take so much supplements for fat-burn, muscle-gain, energy boost, etc. The only way to get a 6-pack through weightlifting is to build up your body so massive that your abs grow with it. If you’re a starting muscle-builder (which your stats show you are), you won’t be targeting the 6-pack for at least another 5-6 months.

    RE: David – start with sprint intervals. it’s very simple….walk 50 meters, sprint FULL SPEED 50 meters back, walk 50 meters, sprint back, REPEAT for 8-15 sprints (progress over the weeks). DO NOT sprint over 50 meters. short explosive movement is going to burn that fat and take much less time.

  • David May 11, 2007, 1:35 pm

    I want six pack abs!!
    Hey guys, this is the first time i’ve been on this site but you can tell this comment isnt new. I want six pack abs! I’m 5’3 and i weigh like 100lbs. i’m 13 too. Well, i dont really work out much, but i dont gain weight that fast either. I have a thin layer of belly fat, but my abs show a little if i suck in my gut. I wanna have six pack abs before summer. Is that possible? Well, I hope someone can help me and tell me what i can do to finally let me six pack show.

  • Nolan May 11, 2007, 2:56 pm

    Hi. I’m like 13 and 5’5 and 84lbs everybody calls me anorexic but i have muscle it just doesn’t show. my waist is like 26″ is that normal? i just cant gain weight. i skate alot so i guess thats how i work out can someone help me?

  • David May 11, 2007, 3:37 pm

    i heard eating bread and rice are bad for a sixpack diet. Is foods like peanut butter bad as well? my weight training coach said it was good for protein.

  • Henry May 11, 2007, 5:23 pm

    I want a six pack
    I wish I would have known I didn’t have to do sit-ups for abs. How long would it take me to get a six pack, I’m 12 years only, 5 ft. and 80 lbs? Do you have any dietary suggestions? Exercises for if it’s not full developed? My email is math_wiz7@yahoo.com. Please reply. Thanks!

  • Jake Schnetzer May 11, 2007, 6:26 pm

    ok first of all, im 13 years old and i somewhat have a six pack. (shush, im gettin there)ne ways, i learned how to flex my abs and if you can do that with a shirt on and have people feel your abs causualy, they think you have a six pack!!!!trust me it works, i am rather wanting to have one exept pretending to so… ya know ne ways, my x-gf that i went out with for 10 weeks asked me back out because she thought i had a six pack! witch is good for me cause i love her so its gonna pay off guys(and girls) if you wanna just chat er somthin my emal is kaskid7002@aol.com

  • Kyle Morreu May 12, 2007, 5:59 am

    How long should I be running for. I run about 2 miles a day. Could you make a list for me to do to get great abs. I would like to get them by late August. And should I continue my ab workout just to strengthen my abs? Thanks a whole lot!

  • hey May 12, 2007, 6:11 pm

    hey i am startin to get upper abs ! :) if i wana do sprints to the half way line on a soccer field how many times shld i du it per day?

  • Jamie May 12, 2007, 7:19 pm

    i am 13 years old, i am 5,4/ 5,5 and i weigh about 113 pounds. i read this article, and i play 2 sports every season, at aau levels, so i get plenty of cardio workouts. i also do pushups and situps most days a week. unflexed i just have toned abs, but when i flex i get a 4 pack. what more should i do to get a six pack?

  • Adam May 13, 2007, 4:09 pm

    i am 16 years old, i am 5’8/5’9 and i want to get a six pack by august. is this possible? if so, how do i do it?

  • Joe May 14, 2007, 4:30 pm

    six pack
    I’m 17 and weight about 140, I lift at least twice a week and try to get cardio in at least 2-3 times a week. I’ve been struggling to get a six pack for several months and it seems as if i’m getting everything (increased bench press, muscular arms, etc)but a six pack or even any sign of visible abs. i’ve tried to diet as best as i could by cutting out all candy, pop, fast food, and just all junk food in general. i’ve replaced white rice with brown rice, regular milk with 2%, regular cereal with raisin bran, etc. i eat a ton of fruit and i try to heavily space out my meals. the whole process is getting really frustrating because i’ve been working so hard but see no sign of six pack progress(unless i lay down and flex but its still not THAT visible). can anyone help me?

  • Joe May 14, 2007, 5:14 pm

    u can help me at jgass1301@hotmail.com. thanks

  • gay May 14, 2007, 5:57 pm

    fuck u all

  • Jono May 14, 2007, 11:23 pm

    I am only 11 tuning 12 in August. I am not a very sporty person but i do play hockey every Saturday and Train on Thursdays. I weigh about 36kg is this to much? I dunno how tall I am but does it really matter? Have not tried what it says yet but before I do am i really fit enough? u can E-Mail me at skitter.rust_@gmail.com (change the “_” to a “y” for spamming resons)

  • Chris May 15, 2007, 12:31 pm

    Mr. Gay, I believe you have some issues, and you are most likely a desperate person, just jealous of the people who can train. So in future, keep your stupid remarks to yourself. And by the way, Agent Rado, thanks; I HAVE A SIX PACK!!!

  • cobra_queen May 15, 2007, 7:00 pm

    six pack
    hey im a girl i was wondering if it was harder for girls to get a six pack? and is it possible to get a six pack in 3 months? im 5’4 and weigh 120 lbs..is that too much?

    get back to me, thanx.

  • Jamie May 16, 2007, 6:42 pm

    wow who ever replies on this website. is there actually people who know what they are talking about here, cuz i havent gotten a reply yet

  • Agent Rado May 17, 2007, 12:01 am


    David – You are pretty darn young. Your body doesn’t create enough testosterone for a real muscled chiseled look. The best you can do is lay off the weights and run alot. Your body will mature and you will be ready for a 6 pack in time.

    Nolan – I am 5’7″ 148 pounds and my waist is 28″. So 26″ is not too skinny, pants are getting bigger these days to fit all the unhealthy people. Just like person above you, you are too young and your body does not produce enough testosterone to build muscle. You have to be patient and your body will fill out in time. You won’t be scrawny forever!

    David – It doesn’t matter what you eat as long as you eat healthy and you work out. Peanut butter is commonly used by bodybuilders; they eat 1 jar a day! But you don’t need to be that crazy.

    Henry – You are too young to be looking for a six pack. If you really want to try for one. Put weights on your abs and do slow crunches and flex at the top. It’s still much easier to weight until you’re about 15 years old though.

    Jake – Yes…the shirt over the abs trick works. HA!

    Kyle Morreu – You can follow the list at the top of this page. You can “strengthen” your abs if you want. What is your body type by the way?

    hey – Do 14 sprints at 50 meter distances.

    Jamie – Which 2-packs muscles are you missing? If it’s the top, then do crunches with your legs straight out lying against the floor (instead of bending at the knee). If you’re missing the bottom, you need more kick-type exercises.

    Joe – DO NOT LIFT WEIGHTS AND DO CARDIO AT THE SAME TIME! Give up the weights and try hard cardio and boxing/kickboxing if you’re in such great shape.

    Jono – Weight doesn’t matter if you’re in good shape and feel strong.

    cobra_queen – 120lbs is not too much. how tall are you?

    Jamie – Here is my reply…

  • corndude May 17, 2007, 2:31 pm

    Just a little question..
    This may be a little wierd but I am 11 years old and want one. Well I dont really want a 6 pack, i just want to get rid of stomach fat that hangs over, and my pecks (hate those boobs) YES IM MALE!LOL I dont wanna do this for girls, i wanna do it for me because my friends are skinny and I want to be comfortable with my shirt off. I am about 60 inches, 125 lbs.I wiegh alot for my age.

    Alls i want to know is what should I do to get rid of my pecks (or boobs) and stomach fat? I dont have many supplies, i can do crunches, sit ups, push ups, or go outside but I dont like people knowing about my issues, but remember I am just looking for those things off, not a six pack. thanks-corndude

  • corndude May 17, 2007, 2:33 pm

    I play baseball, basketball, football, have friends over every week and so on and stay outside alot, but cant seem to lose weight.

  • Kyle Morreu May 17, 2007, 3:18 pm

    My body type
    I’m 5ft 6in. and 138 lbs.

  • David May 17, 2007, 3:55 pm

    i did the sprint intervals, they burn more than jogging on my legs, but i was wondering. would it be better for me to alternate between jogging and sprinting days to maximize my workout?

  • tyler May 17, 2007, 4:21 pm

    hey rado…so would doing boxing and lifting weights be overtraining

  • tyler May 17, 2007, 4:21 pm

    it would jus be overtraining?

  • Agent Rado May 17, 2007, 7:14 pm

    replies to all
    corndude – You’re at an awkward age and your true friends will happily accept you for who you are even if it means a couple jokes here and there. The only advice I can give you is to stay busy and your fat will fall off as you get older *I promise*.

    Kyle Morreu – You have a good body dimension. If you are already running regularly. You can STOP RUNNING altogether (and please listen carefully), move straight to weightlifting. Heavy leg press and heavy benchpress. NOTHING else. Do not do any other exercises, and do not put these exercises on the same day. You will be in the gym once every 2nd and 3rd day in this fashion. Leg press – rest 2 days, benchpress – rest 3 days. FOLLOW THIS EXACTLY . Again, don’t run or add other supporting exercises, don’t do both in one day, do not rest less than the interval i gave you above. Doing more will not help. Follow this advice exactly and you will be very happy with yourself come August.

    David – Alternating between jogging and sprint days would be excellent. Here is some more advice. Whenever you run/jog/sprint, never let your heel touch the ground, PERIOD. Never roll off your heel when you run. Also when you sprint…pick a distance like 80meters. Run the 1st half at 50% speed but build up speed while you do it, right when you hit the halfway mark, you should be running at 90% speed and hold that steady throughout till the end. A good measure of 90% speed would be “the fastest speed you can hold without throwing your body mechanics out of form and rhythm”. Once you reach the end, walk back to your starting point and do it again. As you get better, you can jog back to your starting point instead of walking. Once you get in great shape, came back here and talk to me.

    tyler – boxing and lifting weights is not overtraining actually, it’s CROSSTRAINING. It’s crosstraining because you’re mixing cardio and strengthbuilding which never works out right. Your body can’t focus on strength or endurance and you’ll ultimately get neither. Stick to one. Even boxers get great bodies and chiseled muscle just by running and punching. Pick one or the other, just not both.

  • corndude May 18, 2007, 10:18 am

    any other way?
    Back again, and thanks for the reply but is there any other way of just losing like 10 lbs or something, i dont wanna wait till im 15 for it to fall off..

  • Jamie May 19, 2007, 12:13 pm

    thanks agent rado. i am missing the two bottom abs, but the middle ones certainly need work too. I dont want to say I have fat covering them, because i am not fat, and i think i am only about 10% body fat, or maybe a little more. it seems to be more loose skin because when i pull it down, i have a six pack. will a growth spurt get rid of this? and what other specific excersies should i do for lower and bottom abs

  • Sean May 19, 2007, 10:40 pm

    how long?
    how long should i run for?
    im 14, and about 125 lbs

  • Joe May 19, 2007, 10:49 pm

    to agent rado
    yeah but i’m afraid if i give up lifting, i’ll lose most of my muscle.and what would u suggest for cardio bc honestly my stomach is really flat but NOTHING is getting my abs to show.

  • David May 21, 2007, 4:19 pm

    pick one or the other?
    i play football, doesn’t that automatically mean i have to do both, running and weight lifiting? i can’t jus pick one.
    p.s. yeah those sprint intervals burn more than squats.

  • Agent Rado May 21, 2007, 7:37 pm

    replies to everyone
    Corndude – If you’re dead serious about losing the weight by all means, you can start running like an athlete. Wake up at 7am and go out for a run before you eat anything. Later on during the day like in the afternoon or night, go running again. You should also run with heavy sweats on to warm up your body to heat it up faster and burn more calories and also make you sweat like crazy. Make sure you drink plenty of water and stay away from weights.

    Jamie – A growth spurt will definitely help you stretch that bottom fat out of the way. You can also start toning your bottom abs further by ALWAYS sitting in good posture. The easiest way to do this….go get a short stool or chair that doesn’t have a back. Go use that as your regular chair AT ALL TIMES when you are sitting at the computer. Force yourself to hold your upper body up high keep your lower back straight, no slouching. This slightly flexes your abs and will tire you out fast during the first couple days. After a couple days your overall posture and toning will improve and it won’t tire you out any longer. The bonus is you now have toned back muscles and have great posture too. :)

    Sean – Run sprints at intervals.

    Joe – Trust me on this one. I use to be a powerlifter and track runner. If you’ve built up the muscles before…it doesn’t take much to keep them. Even if you stop lifting for a while, they might decrease slightly but just the fact that you are still active will keep most of the muscle size around. Just switch over to cardio entirely, you will keep your overall look and even get more cut, I promise.

    David – If you play football, your coach will probably make you lift weights here and there to increase your strength. What I recommend is for you to pick lighter weights instead of the maximum weight load. I will also give you a bit of physics advice. Those sprint intervals will give you a much harder tackle than squats ever will. Power and momentum hits harder than a slow heavy push *cough, benchpress/squat*. Most people don’t know it but the weight lifting is sometimes done for safety reasons to build core muscles around all your joints so that you can take an impact well. If you’re playing football, build power, speed, and overall explosive movement, not strength (it’s just too slow to be useful).

    TO EVERYONE – I just put up a forum recently, you can also post on there…it helps me to keep track of all your individual stories and my advice so post there if you can.

    THANKS! – Johnny

  • Kyle Morreu May 22, 2007, 11:34 am

    With the stuff u said…
    how am i supposed to keep my lungs in shape for soccer if i can’t run? What would happen if i run? How many reps or sets should i do? How much weight should i use? What the heck is a leg press? if it has to do something with a machine, is there any other substitute? Can i continue my musculiar endurance and strenght training? Thanks a whole lot! please email me at kungfuhero15@aol.com

  • corndude May 22, 2007, 12:59 pm

    Back again lol
    I mentioned I dont like people finding things out like about how i wanna run and stuff, i cant really sprint everyday or jog. the best i can do is ride my bike to my friends or to parks and stuff which is like 5 miles and if i did that everyday then would that help you think?

  • David May 24, 2007, 2:38 pm

    does squating help when it comes to running? if so i can continue doing leg workouts while maintaining my cardio workout at the same time then?

  • Jamie May 25, 2007, 12:07 pm

    thankyou. you have been very helpful
    one more thing. i have been doing leg lifts, like lifting my legs a few inches above the ground and holding them there, and then bringing them up
    are they good for lower abs?

  • Agent Rado May 26, 2007, 1:46 am

    replies to all
    Kyle – You have to pick. If it’s going to be soccer, then drop strength-training. A leg press is the chair that sits at a 45 degree angle off the floor and your feet are pushing up a bar with free weights on it. You absolutely cannot mix strength training with endurance training.

    corndude – riding a bike will work, try riding it without sitting down on it AT ALL. 5 miles a day is excellent.

    david – Squatting will not help your running at all. Only running and modified running positions will help improving your running. Again, you can’t mix HEAVY strength with cardio. Squats are a good exercise to build explosive force though. Use a lighter weight and move faster.

    Jamie – leg lifts are painful and boring but they are effective up to a certain degree. If it gets to the point where you have to do leg lifts for 30 minutes to feel a real burn, just quit and go to kicking exercises. They take way more energy, tire you out much faster (which means a more efficient workout), and you’ll have a lot more fun kicking stuff.

  • Kyle Morreu May 27, 2007, 2:55 am

    Then can i…
    weight lift one week and run another week. if not how come that this is bad?

  • Jamie May 27, 2007, 11:58 am

    what do you mean kicking excersises? just go around kicking things?

  • Agent Rado May 28, 2007, 3:01 pm
  • Kyle Morreu May 28, 2007, 4:17 pm

    alright now…
    I’m choosing running so what kind of running should I do to get a great six pack in time before late august? in miles, sprint jog intervals? I somewhat have a six pack but i have to flex to see it a little. Thanks your making me think about my physical being. also, would isometrics be okay to do. And if there is an idea you have to help me gain cardio and muscles, please suggest it. thanks!!!!

  • Jamie May 29, 2007, 1:01 pm

    is there any other excersises apart from those kicking ones?

  • David May 29, 2007, 4:08 pm

    hey, i’ve been eating about 6 times a day for the last two weeks cuz i heard it was good for your diet…. but how is eating 2 times more gonna help me lose body fat.. am i suppose to cut down on my portions or something. thanks.

  • Rado May 31, 2007, 1:28 am

    replies to all
    first off…please use the forums, it’s really getting hard to track all of you individually. PLEASE!- it’s for your sake!

    Kyle – sprint/jog intervals are best. Isometrics are great but I THINK they do more for performance results than actual body-shaping results. (I can’t see how using less motion would give your more physical gains.) As I’ve said before, there’s no real way for cardio and muscles. Besides world class endurance athletes aren’t exactly scrawny. Have you seen the bodies of boxers or elite sprinters? They got there using no weights. They’ll never be as big as bodybuilders but they still look pretty darn good.

    Jamie – Yup, the same old painful boring crunches that take a long time to really become effective. You can also try uphill running which forces you to raise your knees higher towards your stomach.

    David – If you use more energy, eat more. More food, more exercise combined will equal higher metabolism. Do not EVER starve yourself. Many people who starve themselves sometimes actually get fatter because when you starve yourself, your body goes into “survival” mode where it tries to get by with less energy consumption. What this means is that by eating less, your body will become more tired and lower its metabolism even more. Eventually, people who starve themselves are force to starve even more to see results but once you get to that point, it’s not weight-loss anymore, it’s starvation. And then of course, they gain all the weight back once they start eating again.

  • devante May 31, 2007, 5:20 pm

    i wanna six pack
    i am 12 years old , 120 lbs.,and i wanna six-pack ,cause all my friends have six packs ,and i wanna have one too,i can see it when i bend my stomach but i can’t seem to see it after{i have body fat}thanks ,hope u reply at tyshawnomega@yahoo.com

  • Jamie June 1, 2007, 11:07 am

    ah i’m not getting anywhere…i dont know why not i do everything right…i do eat a lot though, and a fair amount of sweet stuff, but at age 13 and i am so active too, that shouldnt really matter right?

  • Jamie June 1, 2007, 11:10 am

    i just cant get them to show without flexing…

  • David June 1, 2007, 3:11 pm

    a typincal diet is 30 30 40 right? 30 percent protein, 30 fat 40 carbs, but my carbohydrate intakes is getting out of hand, i can’t seem to find the right foods that has the typical nutritients i need to maintain this diet. Got any advice on foods i can eat every day that will fill these needs? So far i’ve managed to find peanut putter and chicken with eggs.

  • Rado June 2, 2007, 12:43 pm

    how to get a six pack tip replies
    devante – If you’re that young, it’s going to be pretty hard because your body is still busy growing and developing. You can try a LOT of running to break down the layer of fat.

    Jamie – What body type do you have?

    David – The typical diet intake all depends on your body type and activity level. There is a ton of advice floating around there telling everyone what portions of carbs/protein/fat to eat. Here are the basics:

    1) eat enough of everything!

    2) if you do high energy exercises, you WILL NEED as many carbs as you can get (the Army fed me 3,000 calorie a day and I still have a six pack)!

    3) the level of protein you should consume depends on how much protein your body can effectively absorb. If you eat increase your protein intake by 100% over 3 months with no gains, that means your body just isn’t absorbing it or doesn’t need it. Forcing your body to break down protein does not mean forced muscle growth (forget all you heard about “eat like an ox, grow like an ox”).

    4) Protein intake ratios are simply guidelines. Everyone’s body works differently. Even bigtime athletes don’t always consume protein/carb on a 2:1 ratio. I’ve usually seen it at 1:3 for the protein/carb ratio for major athletes. The important thing is to try different things but stick to what works FOR YOU (years of working out will tell you).

    5) Good protein foods – chicken, peanut butter, tuna, eggs, milk

    6) Too much protein is bad – too much protein that goes unused is broken down in your liver and can stressed and prematurely wear out your liver. A weak liver is bad for long-term health.

  • jamaal chotan June 3, 2007, 9:40 am

    thanks for the advice
    hey thanks for the advice. i read this article and i got a nice solid six pack in 3 weeks

  • jamie June 4, 2007, 12:35 pm

    body type? i’m slim…not bulky at all really…but i am strong, and have some visible muscle, i’m just not very bulky

  • jamie June 4, 2007, 12:38 pm

    i dont have much extra fat all…i just dont know if eating a lot is bad even tho i am so active..i eat pretty healthily in general

  • David June 5, 2007, 6:10 pm

    are there negative help affects to creatine?? i’ve been taking it for the last 2 months on and off just to make sure my body doesn’t stop producing whatever it is in creatine that causes muscle growth. also. the 6meals a day plan, it speeds up my metabolism, but should i regulate my portion sizes to smaller amounts such as half of what i normally eat for a meal?

  • Rado June 6, 2007, 7:39 pm

    how to get a six pack secrets replies
    jamaal chotan – I’m really glad you finally got a nice six pack in only 3 weeks. Please sure your experience with the readers!

    jamie – you can build up your upper body with some light weight benchpressing like 60-80 pounds. Pick a weight where you can do 15 reps for 3 sets. DO NOT GO TOO HEAVY or you’ll damage your back. You’re still young! You can also do abs weights like doing crunches with a 25 pound weight on your stomach.

    David – yes, there are tons of negative effects to creatine here- http://www.mfuz.com/supplements/supplements/damages-caused-by-supplements.html.
    You can grow bigger just by doing a ton of leg work exercises. Please read this guide here for muscle growth – http://www.mfuz.com/bodybuilding/bodybuilding-techniques/the-pyramid-proportion-rule.html
    as for eating. Just eat at whatever pace feels good. If you are in shape, you are in shape. Never eat less than what you do normally, if your body is doing more work physically, it needs more nutrition.

  • jamie June 8, 2007, 2:59 pm

    do i need to be watching what i eat? btw i just got a physical i am 5,5 109 pounds

  • DUUUUUUUDE June 8, 2007, 8:45 pm

    my six pack won’t show
    i am a lean, 14 year old male; 5 ft 8; gone through all the puberty sh*t…. every day i do basic crunches and that bicycle workout thing but my abs do not show unless i flex really hard and sort of bend over…(u know wat i mean)…. u say to diet and exercise and i pretty much eat healthy and do cardio stuff regularly (in PE class and on basketball team). my main question is wat i should do to lower my body fat to the single digits..(on the body fat thing they do at school, i had 12 percent body fat)…Please give me your advice on this and tell me wat to do to get that washboard six pack i want so much…thanks

  • David June 9, 2007, 3:42 pm

    how do i recover at a faster pace?
    my muscles tear everytime i workout to the brink of not being able to walk, or hold my arms up. I want to learn how to heal faster in order to workout more often. Also, thanks for the links, the one about the body pyramid was awesome, really taught me something.

  • David June 9, 2007, 3:44 pm

    oh and one more thing
    i eat 6 times a day, and i take in a lot of calories around 3200, but i was wondering if i should eat 6 times a day on days where i rest.

  • Rado June 9, 2007, 7:46 pm

    how to get a six pack secrets replies to all
    jamie – just eat anything you want but make sure you eat enough GOOD healthy stuff.

    DUUUUUUUDE – 12 percent body fat is good. You body type might not allow you to lose anymore fat without a massive drain on your physical health. However, you CAN gain muscle. Start doing heavy leg presses and bench presses. ONLY DO THOSE 2 WORKOUTS. Do not waste your time and energy on curling or anything else. Stick to those 2 workouts and your whole overall body muscle mass will grow, dispersing and sinking the fat to show off your muscles and ab muscles better.

    Dvaid – If your muscles are constantly tearing, that means you’re obviously over-working yourself and need to give yourself more rest time. If you’re a serious athlete, then you need serious rest. Healing faster requires more carbs, proteins, and vitamins. 3200 calories is great, just make sure you give yourself enough rest.

  • Michael Lim June 10, 2007, 10:28 am

    How much do I run?
    I want to know how long do I run and how many times a week. like every one else we are very besy with school and work. so please answer my qestion my email is mike-maria-lim@SBCgloble.com
    Thank you

  • yo June 10, 2007, 10:50 pm

    yo im startin to get upper abs but like iv still got some fat at the bottom would skipping do some gd? if i do half in hour each day? what other exercises wld help me if i wana lose fat below my upa abs thanks

  • Rado June 11, 2007, 6:15 am

    how to get a six pack answers replies
    Michael Lim – Do sprint intervals every other or every 3rd day. Don’t drink too much water or you’ll throw up.

    yo – What exactly is skipping? If it’s jump-roping, that works well. Other good exercises would be like kicking exercises. What is your body dimensions? This helps me to see what would help show your six pack more.

  • Remy June 11, 2007, 11:38 am

    How do i prevent plateauing? currently all i do is bench press, incline, squats, and cleans. I think my body has grown used to this routine, do you have any other ideas or routines to prevent plateauing?

  • yo June 11, 2007, 10:46 pm

    yes it is like jump roping how long should i du it per day? and should go like every 5mins non stop thn hav a break for a few seconds ? do tht for half in hour to a hour? what kind of kicking exercises???

  • Rado June 12, 2007, 10:50 pm

    how to get a six pack secrets replies
    Remy – we have a ton of links here…please post a message on the forum and I’ll show you all the great links to help you beat your plateau

    yo – do 3 minutes intense speed, and then rest one minute and repeat. It is NOT necessary to go to failure everytime. Being tired is fine, don’t kill yourself. The important thing is good form and breathing. Kicking exercises is like kickboxing on a punching bag.

  • am rapa June 13, 2007, 8:21 am

    i wanna start building 6 pack in my body am 13 gonna be 14 in september lol
    so can u pls give me the step to start buildin 6 pack abs am 13 lol email me at croftonboy_crofton@yahoo.co.uk to send da step in there thanks i will be very gretful if u help me out bye pls help olumine with da 6 pack pls peace:)

  • david June 16, 2007, 8:18 am

    hey I have been weight training 3-4 times a week, but i feel that’s not enough for me since i’m an addict. Can you help me think of a routine that incorporates isolating different body parts each day so i can workout 5-6 times a week and only rest on sunday? thankyou

  • Ben June 17, 2007, 2:08 pm

    You people need to like read the article. LOSE BODY FAT. Run, bike, anything that keeps you in forward motion for a long time.

    And eat less. They go hand in hand.

  • Rado June 17, 2007, 2:57 pm

    how to get a six pack secrets replies
    am rapa – first off….what is your body type?

    david – please do not over-train. also, have you read the other articles on this site? If you’re a hardcore gymrat start doing stretch days. Days where you do nothing but stretch and relax every single muscle in your body. Stretching does a ton of good for your body and muscle-repair and growth.

    Ben – THANKS!

  • Owen June 19, 2007, 11:18 am

    i dont get it
    im 15 and have been clenching in my stomach 24/7 since i was 12.how come i just now started getting results and what should i do to make me get Better results faster.im skinny but well uilt all over x-cept i still have some fat on my mid section (not much my stomach isnt droopy or nuthin)i weigh 140 and my pecs are already ripped but what im worried aout is my abs.how can i achieve better gains faster what do you reccomend…please respond asap

  • Rado June 20, 2007, 5:16 pm

    how to get a six pack secrets replies
    to owen, you could definitely use some weight lifting. You can read up to find my advice to others about doing heavy leg presses and benchpresses. Only workout once every 3-4 days or you will over-train and make no gains. By growing bigger muscles, you stretch out your body and disperse the fat therefore showing your abs better.

    Goodluck and feel free to ask for more advice if you need it.

  • jamie June 20, 2007, 7:14 pm

    agent rado…i have been following your advice..and i was at the gym the other day bench pressing like you did, and i also used the machine where you use your abs in a crunch kind of thing to lift weight. i lifted 80 pounds with that for 3 sets of 12. the next day my abs were extremely sore, and i found that i my usual 4 pack that i am starting to have normally, was not there when i was flexing which is unusal, even tho it did hurt to flex. is this because my abs were just tired so they didnt show, or did i overdo it some how…why did they stop showing

  • jamie June 20, 2007, 7:16 pm

    should they show again once my abs stop hurting, or heal..

  • Rado June 20, 2007, 7:43 pm

    how to get six pack abs replies
    jamie – Don’t freak out. Your abs cannot go away that quickly. It might just all be in your head. It could also very well be that your abs are tired. Just relax and they’ll come out again before you know it. Don’t forget to do the heavy leg presses! Those DO help your upper body greatly!

  • J, Evans June 21, 2007, 9:38 am

    What do I eat, or do to lose a little more fat?
    Hello, Im Jeff. Im 14, turning 15 in Jan, 9. Im not like some of the other 14-16 year old’s, who are (what they say) 5’4 – 5’7. I am 5’10 and160 pounds naked. I actually like the way I look (kinda). I weight 160, but I’m sure it’s not alot of fat. I do push ups, and chin ups, and sit ups. I can do about 20 push ups. 10 (dead hang) chin ups. I have pretty big arms. One thing I like doing is pulling my sleve up to show my well developed arms, and shoulders. I have broad shoulders, and a big chest. I have abs, and I do believe I have a Six pack. I can feel them. They are Really hard, and I can se them when I wake up. But when I eat they fade away. I would love if you could please tell me how to rid the fat that I still have. Thank you.

  • Rado June 22, 2007, 9:17 pm

    how to get six pack abs replies
    RE: J, Evans

    Eating is not too big of a worry. It looks to me like you have great metabolism. Unless you are currently playing sports at school, you should simply follow the benchpress and heavy legpress routine I have been giving to others up above. DO NOT SKIP the heavy legpress. If there’s any more details you need, please post in the forums and I can personally address you there. Goodluck Evans.

  • anonymous June 23, 2007, 3:05 pm

    Hi im 13 im 5’11”. my weight is 125 and iv been doing 40 curl ups a day. I’m constantly outside “Playing” and iv been doing this stuff for about 4mnths and havent noticed any change. Can any1 give me some advice please? Thanks

  • Rado June 23, 2007, 5:15 pm

    how to get six pack abs replies
    anonymous – what was your goal and can you please post in the forums.

  • yo June 25, 2007, 4:03 pm

    heyhow long would it take to get abs if i do skipping?

  • Rado June 25, 2007, 6:49 pm

    how to get six pack abs replies
    yo – how tall are you and how much do you currently weigh?

  • yo June 25, 2007, 7:49 pm

    80kgs i am 175cm tall

  • joseph June 28, 2007, 3:55 am

    ive got a six pack from ur notes and im so happy thanks alot

  • Jake June 28, 2007, 5:40 pm

    Running for nothing?
    Ive been running steadily for a good month now 2-3 miles everyday but it seems no matter how much i run my lower stomach fat isnt going away and also i feel my upper abs are bulky when i flex my stomach what should i being doing more of and what kind of diet should i be following? email at mmsdrummer51@yahoo.com with answers thanks

  • Rado June 28, 2007, 8:38 pm

    how to get six pack abs exercises replies
    yo – 175 pounds at 5’7″. You need to run. Forget skipping, drink a LOT of water, and run with a sweatsuit on and heavy sweater/sweatpants on top. Run A LOT and you will do just fine.

    Jake – what is your body type?

  • Johnny boy June 29, 2007, 11:00 am

    any way to keep it secret?
    Ok well I am 12 and 120 Lbs. Im not saying I want a six pack I am saying i want my hips, tummy fat and pecks gone. I really want to just look like all my friends and be able to take my shirt off in front of people without getting embarrassed. but i wanna keep this very secret, i dont want my mom or dad finding out cuz then i will be embarassed. like is there anything i can do before i go to sleep or when i walk up that i can do in my room?and can u tell me like what is average amount of calories people take in and do u think i could blend working out in with like going and playing catch, or riding a bike or play basketball?

  • Rado June 29, 2007, 4:25 pm

    how to get six pack abs exercises replies
    Johnny Boy – Playing Basketball and riding a bike is great. It really helps if you ride your bike without sitting your butt down on the seat. Stuff you can do in your room has to be like intense cardio. Jumproping, boxing, kickboxing, etc…Basketball would be excellent for you.

  • yo June 30, 2007, 3:56 am

    how long will it take if i do alot of running?

  • yo July 1, 2007, 2:25 am

    and what kind of running should i do like on o soccer fiield should i sprint to the half way line and jog back and do it over and over again if so how many times a day/

  • Brad July 1, 2007, 3:00 pm

    i need help!!!!
    O.K!!!! i am 13 years old I’m 5′ 7″ (so i guess i’ve hit my growth spurt???) and i weigh 140 pounds [i’m not fat]. I have no muscle or six pack, but i workout everyday (i run 2.5-5 miles), and i participate in around 7 different sports including track, volleyball, taekwondo(martial arts), and biking. This gets me incredibly annoyed. anyone want to give some tips or something (thanks)
    o and i love to skate if that helps.

  • yo July 2, 2007, 7:43 pm

    and also i aint tht fat i got upper abs coming just my lower ones my lower stomach is a little bit fat but like not to much but just enough for my lwoere abs not to show. should i still continue to do skipping? Like they do the skipping in boxing?and what exercises is good to make my lower abs strong?

  • travis July 3, 2007, 2:17 pm

    im 15 6’1 1/2 and im about 159 pounds im skinny but i still dont have abs i wont them very badley and i play basketball for my school which takes up a lot of time im awalys in a game or prac but i still dont have abs you can only see my first 2 sets my secound set not that much and i was wondering can you help me ?

  • yo July 3, 2007, 6:18 pm

    and my goal is to get a six pack like a full one so it stays there for the whole day and night i just want my friends to knw im not a lazy guy ae i need to have a six pack i know u know this.but once again what are the best exercises to get a six pack in a 3 to 4 months

  • Rado July 4, 2007, 10:50 pm

    how to get six pack abs exercises replies
    yo – I forgot your body dimensions. please post on of the forum if you need continuous help so I can track our chat-history. Generally, it is healthy to lose 10 pounds every month. Hardcore gymrats will lose 20-30 pounds. But you have to remember that losing 10 pounds probably meant that you lost 15 pounds of fat and gained 5 pounds of muscle – VERY FAVORABLE! Working out lower abs requires a lot of kicking exercises. Go for fast powerful movements, not slow weight-lifting movements. Skipping is ok but it’s more cardio and leg/shoulders than abs.

    brad – if you have no six pack but you are that active and that’s your true body height and weight, you will have one soon; sounds to me like your body is not done growing. you should try weight-lifting but do this when you’re off-season for sports.

    travis – pick up boxing or kickboxing.

  • david July 5, 2007, 4:19 pm

    sup, i just learned something interesting about running to lose weight, it is better to run in the morning when your body is empty of carbs so your body will only burn fat. Can anyone verify this fact?

  • yo July 5, 2007, 6:26 pm

    i weigh at least 80 kgs and i am about 175 to 180cm

  • Brad July 5, 2007, 6:33 pm

    thanks =p

  • yo July 6, 2007, 4:51 pm

    so what kind of exercises should i do????

  • paul July 6, 2007, 5:44 pm

    why don’t you try bench press and squats and add in some jogging.

  • Rado July 7, 2007, 1:59 pm

    how to get six pack abs answers
    david – you are correct about working out in the morning. the army uses this method for many reasons. One is to burn fat because you body has eaten anything yet. Another is to energize you and wake you up for the rest of the day.

    yo – you should do sprinting and kicking

    paul – NEVER mix weightlifting and cardio! never ever ever. It does nothing…please don’t ever mix.

  • Steven July 7, 2007, 4:38 pm

    Is it healthy to take whey protein and supplements to push your body to the next level?

  • Steven July 7, 2007, 4:38 pm

    by supplements i mean normal vitamins

  • yo July 7, 2007, 11:54 pm

    Thanks so how long will it take for me to get abs? i got upper abs coming lwer abs are starting to come but hardly visible

  • Rado July 8, 2007, 1:52 am

    how to get six pack abs answers
    Steven – whey protein is ok. I just don’t recommend supplements because they simply aren’t needed to make great gains. I believe that everyone should learn how to body-build naturally first that way you know you’re doing it right and your gains aren’t just built on the supplements. Vitamins are fine. All in all, eating real food will do more for you than supplements. People being tube-fed in the hospital are being given all the protein and vitamins they need but somehow they still don’t look all that great. The bottom line is – eat real food, too.

    yo – If you’ve never been in serious shape before, expect to take a couple months.

  • yo July 8, 2007, 3:39 am

    Thanks ill tell u how im goin in a couple of months!

  • yo July 8, 2007, 3:41 am

    oo one more should i do running in the morning for 45mins nd in the afternoon another 45 to 50mins nd rest the next day and keep doin tht???

  • Rado July 8, 2007, 6:09 pm

    how to get six pack abs answers
    yo – keep it fun. Don’t kill yourself. 30 minutes STRETCHING, 45 minutes exercise per day and keep it at that. Don’t go any harder.

  • Luke July 10, 2007, 8:34 pm

    How do I get a six-pack abs
    Hi i was wondering could you give me some advice on how to get a sixpack my friend is 14 and he has one for a few years i am 13 i weigh 80 dont know my height but i am taller than average i can feel sixpack muscles especially when i flex but you cant see them visably i am going to stop doing push ups and press ups i am slim but have a small bit of fat on my stomach cause when i pull it down you can see it and would it be possible to get one in 2 months so i have it when i go back to school i will work hard

  • Luke July 10, 2007, 8:37 pm

    How do I get six-pack abs
    Also I wont mind running I have medals for my speed since i was about 8 or 9 but have stopped competing for about a year and a half but am still fit also i love basketball and made it as captain will that help i read the article but want advice from you and all my older brothers are pro boxers and super fit and my bro mark left his old punch bag should i use that reply soon thanks

  • Luke July 11, 2007, 5:39 am

    I made a mistake
    I made one mistake i weigh 60 not 80 sorry

  • Rado July 11, 2007, 10:06 am

    how to get six pack abs exercises replies
    Luke – Knowing your weight won’t do any good to me without your height. Please include your height. It sounds to me like you can either do extreme cardio or weightlifting. If you’ve never done weightlifting, you should definitely try it. Do ONLY the benchpress and heavy leg press. Only those 2 exercises and nothing else. No curling, tricep, leg extensions, etc… Also no cardio. If you’re on a weightlifting period, you are not allowed to do cardio. But give that a shot and come back if you need more tips.

  • Luke July 11, 2007, 11:06 am

    I found out im 5’8 in height and willl doing weightlifting make me lose the bit of tummy fat and show my sixpack cause i can feel it and what is the benchpress and heavey leg press please reply i really want my six pack to show

  • Luke July 11, 2007, 11:14 am

    Can i still go running
    Can i still go running to burn a little cardio and could iget a sixpack in 2 months if i train hard and is it possible

  • Jet July 12, 2007, 6:15 am

    My Secret
    Hi guys my name is Jet. And yes I am 14 and I do have a six pack. Alot of you were asking me on how to get one, so I broke this down into 3 easy steps. Like the article said, it is easy to get ‘washboard’ abs but, heres the catch, only if you put in the effort and not ‘try’ but ‘do’.

    Step 1 – Diet:
    An important role is to eat a lot of protein! Foods such as fish, chicken, vegitables are high in protein and help build muscle. Futhermore, drinks like, carrott juice and V8 are healthy for you, and give you the energy you need to to burn calories and stay healthy.

    Step 2 – Lose the body fat
    First start doing simple exercises such as running and cardio workouts. Make a set scedule so that your body won’t always be sore- very important. This will lose the fat off your body which will enable you to get ready for the next step. NOTE: Depending on your body type, it may take a while. So be patient.

    Step 3 – Defying
    Then, once you lose the fat, you can start to define your muscles by doing push ups, dips, etc., but most of all sit-ups. Again be sure to follow a scedule of workout days. This will help you start to build the muscle and give you those ‘wasboard’ abs that you want and will have if you put in the effort.

    Long story short, eat healthy, lose the fat, define your muscles and always puy in the effort. And most impotantly, DO NOT GIVE UP!
    Thats how easy it is. You just have to do it.

  • jET July 12, 2007, 6:27 am

    My Secret: to a six pack
    Hi my name is Jet -This the same as the on above but it is edited- To answer questions, I am 14 and I do have a six pack. A lot of you were asking me on how to get one, so I broke this down into 3 easy steps. Like the article said, it is easy to get ‘washboard’ abs but, here’s the catch, only if you put in the effort and not ‘try’ but ‘do’.

    Step 1 – Diet:
    An important role is to eat a lot of protein! Foods such as fish, chicken, vegetables are high in protein and help build muscle. Furthermore, drinks like, carrot juice and V8 are healthy for you, and give you the energy you need to to burn calories and stay healthy.

    Step 2 – Lose the body fat
    First start doing simple exercises such as running and cardio workouts. Make a set schedule so that your body won’t always be sore- very important. This will lose the fat off your body which will enable you to get ready for the next step. NOTE: Depending on your body type, it may take a while. So be patient.

    Step 3 – Defying
    Then, once you lose the fat, you can start to define your muscles by doing push ups, dips, etc., but most of all sit-ups. Again be sure to follow a schedule of workout days. This will help you start to build the muscle and give you those ‘washboard’ abs that you want and will have if you put in the effort.

    Long story short, eat healthy, lose the fat, and define your muscles and always put in the effort. DO NOT GIVE UP!
    That’s how easy it is. You just have to do it.

  • Rado July 12, 2007, 7:50 am

    how to get six pack abs
    Luke – weightlifting will build up your body to be bigger and stretch out the fat. It also burns fat. You cannot mix weightlifting and cardio. You can get a six pack in 2 months but you have to train really hard. 6 months is more realistic but it’s WORTH IT.

  • Luke July 12, 2007, 8:19 am

    Thanks il try that you said do only the benchpress and heavy leg press one last question when would you say i will start seeing results and i really appreciate the help and advice reply soon thanks

  • Luke July 12, 2007, 8:46 am

    last question
    Is their a way to do the benhpress and heavy leg press at home because my mom brought me to the gym and they said i cant use anything there until im at least 16 and how many reps should i do i swear this is the last question for a long time and are these the best excercises for a sixpack

  • Ken July 12, 2007, 1:17 pm

    how long will it take me to get a six pac
    i’m 5’7 135 pounds I lift weights 2 to 3 times a week and I do 45 minutes of running five to six days a week.Iv’e been doing these workouts all summer.I play football basketball and baseball.How much longer do you think it will be until I get a six pac and do you have any suggestions to help?

  • Jordan July 12, 2007, 2:10 pm

    How do I get a six pack?
    im 5’7 140 really good physical shape.I run daily.you can sort of see a six pack but it could be better any suggestions?

  • yo July 13, 2007, 1:02 am

    what kind of kicking exercises should i be doing?

  • yo July 15, 2007, 12:28 am

    how did jamaal charlton get a six pack in 3 weeks??? lol i want to know!!!!!!!!! please thnks

  • Rado July 15, 2007, 3:07 am

    how to get six pack abs
    Luke – use my other guides for weightlifting details. a good range of reps for your age is 10-15 for legs and 6-9 for arms. results will come within 3 months if you work hard and don’t OVERTRAIN! please read all the other guides I have. They have all the detailed answers you could ever hope for.

    Ken – You are mixing weightlifting and cardio. Don’t do it. Pick one and stick to it. It can take only 3 months if you do things correctly!

    Jordan – how long have you been running?

    yo – kicking means kickboxing type stuff.

  • yo July 15, 2007, 3:29 am

    you know any sites that i can get a idea of what kicking exercises i can do?

  • Luke July 15, 2007, 7:37 am

    Thanks im going to check your other guides now

  • Luke July 15, 2007, 7:48 am

    Is there a way to do these excercises at home and if you have any guides that will help please tell me i read the ones on bodybuilding but you use the machines at the gym but in Ireland im not allowed to till im bout 16-18

  • yo July 15, 2007, 10:14 pm

    but how did jamaal charlton get abs in 3 weeks???

  • Joe July 19, 2007, 7:49 am

    I am 14 and i have gone through all the physical stages of puberty. I would really like a six pack but I know it won’t happen overnight. I love running but if i run for 2 miles everyday will i get a six pack or will i need to do other excersizes aswell. i would like a six pack for Xmas as i think thats a good goal. Thnx

  • Joe July 19, 2007, 7:56 am

    NOTE: I am skinny aswell, i am 5 ft 4 inches and i weigh 50kg (110 lbs) Thanks

    *I really woud appreciate any help on this*

  • Rado July 19, 2007, 4:33 pm

    how to get six pack abs exercises replies
    yo – kicking exercises would mean doing muuy thai style kickboxing exercises. breakdancing is good. gymnastics is good. i have no idea how jamaal charlton did it…

    Luke – if you can’t use weights at the gym….you’ll just have to stick to hard cardio

    Joe – 2 miles every day is not that efficient. You should switch off between sprint days and endurance days. Some days you do sprints, others you do regular running. That will REALLY help. You can add some sit-ups but do them slow and DON’T DO TOO MANY!

  • yo July 19, 2007, 11:54 pm


  • K July 20, 2007, 4:45 am

    I’m a 21 year old female, i’m 5,7 and weigh 58kl. I’ve been trying to get a six pack for the past two years, but I lack motivation, which I know is a recipe for failure. I was wondering if what is the quickest time I could achieve a six pack, if I stuck to an exercise plan and obviously healthy eating? And is it true that it’s harder for females to get a six pack, than it is for men?
    I also don’t know what more I can do to get rid of the small pouch of fat on my lower abs, as I do running, kickboxing, sit ups and crunches, but it just won’t budge. HELP

  • Luke July 20, 2007, 3:18 pm

    ok thanks so should i just do running or is there some other stuff i can put in as well i usually run about 2 hours 5 days a week is that enough for the running and walk my dog for about an hour or 2 as well

  • Rado July 23, 2007, 5:19 pm

    guide to getting a six pack stomach
    K – the quickest time is 3 months if you’re serious. try sprint training. kickboxing is great. have you fixed your diet? eat pure clean non-processed foods.

    Luke – don’t try to stack yourself so much!

  • andy July 24, 2007, 3:38 pm

    im 13 years old i weigh about 6 1/4 stone ish
    I have a tense stomach when i flew but flabby when i dont, (keep getting told its baby fat)
    so what i have to do is run in a lot of clothing, and do crunchies while resting? for around 3-4 months to see the results?? am i right

  • andy July 24, 2007, 3:39 pm

    woops mispelled
    i said flew i meant flex

  • Joe July 25, 2007, 2:12 pm

    thanx very much :)

  • Rado July 25, 2007, 6:49 pm

    how to get six pack abs
    andy – yes…the fat is most likely baby fat. it may very hard for you to get rid of it because of your age but yes, you can try massive cardio. Also, ALWAYS keep yourself hydrated and drink lots of water if you’re going to run in a lot of clothing. I would also advise for you to wear a trashbag on your skin and then put regular clothes over. (cheaper than a sweatsuit)

  • andy July 26, 2007, 3:54 pm

    will do ta
    cool thing though i can feel a six pack if I press on my stomach lightly, but a really bulky one

  • james ! July 27, 2007, 6:20 pm

    i really want a six pack !!!!
    im 13 yrs old , im ermm…. about 5 ft and im seven stone !!
    i do sit ups every now and again ! but i play football all day everyday nearly
    and thats alot of running ! but i still never really seem to lose much weight
    i can feel and see my six pack a wee bit , but the very top two seem to be bigger , harder and more noticable than the ones underneath … there is a wee bit more fat at the bottom of my stomach .. but not much !! y is my six pack like this ??

    thanks very much !

    wb soon

  • james ! July 27, 2007, 6:33 pm

    suggestions !
    could u giv me sum more suggestions on how to get a six pack !
    could u giv me a lil sample of wat i should be eating because
    i dnt have the best diet ! lol and i know i need a better diet
    if im gonna try and get a six pack !

    thanks very much

    wb soon !

  • Rado July 29, 2007, 10:57 pm

    how to get a six pack tips replies
    james ! – a better diet means less fat and less soda. Stop drinking soda, stop eating junk food. In fact, follow this rule….always eat good food before you eat junk food! You can develop the bottom abdominal muscles by doing kicking exercises. Football is a GREAT exercise for abs!

  • Kyle July 31, 2007, 6:46 pm

    The Running
    I just turned thirteen and have the height of 5’4″ weigh around 103 to 105 and I am starting on my second year of cross country.I dont sprint much but i do run every weekday and after the season I plan on running a couple times a week.I also shoot some hoops sometimes at home.Will this affect me very munch?

  • Kyle July 31, 2007, 6:49 pm

    I’m also not fat al all infact the doctors earlier today said that im under 50% on the scale of becoming obeise

  • Rado July 31, 2007, 6:53 pm

    how to get a six pack tips replies
    Kyle – Your physical activities are fine! They are both cardio so that’s all ok. I’m glad to hear that you are nowhere close to being obese. Stay that way!

  • Kyle August 1, 2007, 6:10 pm

    Thx,I’ll keep working on cross country.I was wondering why the the top of the area where abs are are hurting.I did 50 crunches and other exercises that is on Tom Venuto’s blog/webpage.
    Could it be becouse the abs are getting stronger or are they just a little muscle spasm or something?Are you a strenght model or somethin?If so I can tell that you are a good model, or could be a good model if you arn,t.Do u have any videos on utube of something if so could you give the information I need to see the videos?Thx!!!!!!bye

  • Kyle August 1, 2007, 6:28 pm

    nevermid i thought that picture was you cause i thought u were in the twenties i dont think u are a model

  • AgentRado August 1, 2007, 8:53 pm

    how to get a six pack
    Kyle – I don’t know what you are about….about the model stuff. I am not a model, I am a high-level athlete in several different kinds of sports. I look good not because I train to look good but because I train for ultimate performance. Training to look good is actually a little easier. As for your abs hurting…that’s because they are sore and tired. You should not exercise if they are sore. A great way to target your stomach during situps or crunches is to lift your feet up a little so only your heel is touching the ground instead of the entire bottom side of your foot. Try it and see…

  • Bryan August 2, 2007, 3:12 pm

    Skinny but healthly but i cant get abs
    hey my name is Bryan and i’m skinny and I’m very healthy but i can get a six pack I’ve been working out in my dads home gym since i was in the begging of my sixth grade year.. but it didn’t really work i got muscles in my arms but not in my stomach i’m now in the 8th grade and i exercise every chance i get but it doesn’t seem to be working so is it because i’m too skinny or what?? also it is very difficult for me to gain weight…what do i do??? also im 13 years old…my e-mail is bryanpanga@yahoo.com

  • Daniel August 2, 2007, 6:40 pm

    Big muscle and six pack
    hey im daniel and im 19 years old. i been going to the gym for muscle developed and started protein shakes to help me become larger in muscle, not necessarily defined i want a six pack but im borred decreasing calorie intake will stop me getting bigger muscle and even lose some of my msucle. is there a way to get a six pack while training to get Bigger muscle aswell?

  • Danny August 3, 2007, 4:54 pm


  • dom August 3, 2007, 5:03 pm

    what kind of running can i do to get a sixpack

  • Rado August 5, 2007, 6:42 pm

    how to get 6 pack abs exercises replies
    Bryan – What is your height and weight?

    Daniel – What is your height and weight?

    Danny – How tall are you? The best protein is white meat (chicken/turkey), fish, tuna, eggs, peanut butter.

    Dom – what body type are you? You can try sprint interval training.

  • Wolfie August 6, 2007, 9:38 am

    Hi im 13 and weigh 98pounds i do 100 pushups and 200 sit-ups how can i get abs? please help

  • Wolfie August 6, 2007, 9:38 am

    im about 5’6

  • Rado August 8, 2007, 2:26 am

    how to get a lean six pack ab muscles
    wolfie – have you had your growth spurt yet?

  • David August 8, 2007, 2:42 pm

    six meals a day
    If i didn’t have enough time to cook a meal every 2 hours, can i substitute a meal with pizza once in a while? Or should i skip eating? Also, i heard running with a trash bag was hazardous towards heat strokes?? Do you still recommend it?


  • Rado August 8, 2007, 11:41 pm

    how to get a lean six pack abs
    David – The number one cause of heat strokes is partly because of the heat, and MOSTLY because the individual did not drink a lot of water. I’ve been in the ARMY, and most people passed out because of the heat during 10-mile road marches because they didn’t drink water. If you are running with a trash-bag, you should drink a minimum of 2 gallons of water that day.

    As for making a meal. Here is my take, it’s too unrealistic to always eat healthy. I always say, eat all the junk food you want but make sure you eat good food first. As long as you workout hard, it’ll always come off. Always make realistic habits, and you’ll get realistic results….go for diets that are too rigid and you’ll quit long before you see any results.

  • Wolfie August 8, 2007, 11:56 pm

    no i havnt

  • Rado August 10, 2007, 8:20 pm

    how to get a cut stomach
    Wolfie – You’re a bit too young. If you haven’t had a growth spurt yet, it probably means you have baby fat. What you can do right now is RUN LIKE CRAZY everything and do a ton of SLOW, control crunches. Do quality crunches and squeeze hard flexing your abs at the top of every crunch. Your best bet however is still to wait until you get a little older and can do the other methods to get a six pack. I hope this helps!

  • Luis August 12, 2007, 9:10 pm

    A question
    Im 15 im 6 inches tall and i weight around 165-170 i play football a lot and do situps and crunches everyday but i honestly dont see results, can somone help me?

  • jol August 13, 2007, 2:55 am

    how to get a 6 pk
    you have to do sit ups and weights thats all
    and and youll hva that six pack in no time

  • Rado August 13, 2007, 9:53 am

    how to get a ripped stomach
    Luis – Please read the guide. You’ll need more sprint interval training. Don’t bother with situps and crunches too much. If anything, you can try weighted crunches. (Put a 25-pound weight on your stomach while doing crunches.)

    jol – sit-ups and weights is a good combo but it won’t work for just anybody.

  • Danny August 13, 2007, 5:34 pm

    six pack
    wut can i do 2 get a six pack

  • David August 14, 2007, 7:34 am

    running article
    i recently read your articles on running. When i run (long distance) my lower back begins to ache and i’m forced to stop. Can you explain why?

  • Guy August 14, 2007, 9:55 am

    6 pack
    im 15 i way about 150 im 5ft 9, as many other people i hav a 4 pack and i dont seem to be able to bring the bottom out also im quite muscular and can bench over 235lbs so i dont think doing much bench work is going to help i also run about 4 miles a day and ride 12miles a day. Any help will be much appreciated

  • Rado August 15, 2007, 8:08 pm

    how to get a six pack
    Danny – You can read the article above and also give me your body dimensions so I can see what we can work with.

    David – Your have lower back pain because of either bad running form or bad running shoes. Humans were born to run so if it hurts something is not correct. Try reading all my articles on running but you can also try these tips: 1) ALWAYS run on the balls of your feet and never ever let your heels touch the ground. They can come close but never let them touch. 2) Run TALL, always have your back straight with a slight forward lean when you run. Don’t look at your feet and don’t hunch over, your eyes should be look straight forward or maybe at the ground at 50 feet in front of you. 3) When you sit down on a chair..make sure you sit straight up…don’t lean against the chair. This will tire you out but will strengthen out your lower back massively over time! 4) Buy new shoes, your shoes are not made for your feet and they are either leaning or arching your feet improperly. Never buy running shoes that feel soft and comfy. The best s hoe has relatively low cushion and allows your feet to flatten out. The best running shoe should not be shaped too much to your feet at standing stance because your feet take another shape when you run!

    Guy – A bench press of 235lbs for 150lbs is not as impressive as you think. It is far stronger than the average kid but I think you’re set on becoming Superman, not super-average-man. You also have very good body dimensions. You should never cross-train. Either stick to lifting weights or stick to cardio. If you want to lift weights, stop running/riding and focus on your legs…this will allow your body to get bigger and the lower abs WILL protrude (do some weighted crunches meaning put 25lb weights on your abs and make sure you do your crunches SLOW and make sure you flex at the top). If you want to go cardio, stop lifting weights all together and concentrating on a new sport like boxing and kickboxing. If you do pick boxing, I could definitely show you tons of new tricks….up to you. BUT PLEASE, don’t cross-train if you want real results. It is one of the top mistakes made by EVERYONE!

  • ANGEL MIRELES August 18, 2007, 6:24 pm


  • S.king August 19, 2007, 2:49 pm

    Gtting ripped and showing out my pacs.
    hey im 14yrs old and i weigh around 7-9stone and im around 164-167cm tall. im not very fat, ive got an average,quite thin body, i have killer legs but now i want to get some killer abs. ive got a pretty flat belly, jus a lil bit of fat, wen i tense my abs i cant feel a 6pac or a 4pac. i want to know how i could get some hardcore abs and make them very visible. i believe ive gone through puberty, but i havent got any abs showing. i do quite a lot of running,mainly at school playing football(soccer) for around 20mins a day but still im not getting any changes. please can you give me the best techniques for me to get some killer abs. S.king,

  • david August 20, 2007, 5:34 pm

    ThermoGain is it good or bad? give me a review before i spend money on junk

  • Jason August 21, 2007, 11:02 am

    Help me
    Hey help me im 13 and 5feet 5inches and my weight is 115 puonds and i run track and cross country but my abs aren’t visable yet and i have a huge layer of fat in the lower abs email me a work out that will work jsn_cliff@hotmail.com plz reply

  • hey August 21, 2007, 7:58 pm

    hey i was wondering if its alwaes raining outside what can i do inside to start getting my lower abs to come?iv got upper abs starting to show but nt my lower ones im 80kgs and about 5 foot 11 i just need to work on my lower abs now and yea can u give me some exercises that would me help me inside when its rainin all the time Thanks

  • Agent -Rado August 22, 2007, 1:21 am

    how to get a six pack fast
    S. king – how much body fat do you have?

    david – ThermoGain is bad because it’s a supplement

    Jason – how often do you run?

    hey – well, indoors you can do kickboxing, boxing, jumproping. That would be best.

  • Josh August 22, 2007, 3:54 am

    How do i speed up getting a six pak
    ive been doing all sorts of routines and ab king pro and everything im 14 and 5.7 50kg what should i do just my top abs are showing

  • S.king August 22, 2007, 12:45 pm

    body fat
    body fat as in pounds..because i dont know hw to work out pounds and stone..i usually use stone lol.im not very fat though..i hardly have much belly flab.just a little

  • S.king August 22, 2007, 12:46 pm

    if u want to know my stone weight.its around 8stone..i dont know what that is in pounds

  • Jason August 22, 2007, 8:43 pm

    i only run during sports but other that that i only run cross counrty and during track i run the 400m and 100m and thats it

  • Rado August 23, 2007, 7:44 pm

    how to get a six pack fast
    Josh – Do not waste time with ab products. Have you had your growth spurt yet?

    S.king – How old were you again?

    Jason – You can try laying off ALL running and cardio and going into heavy weight training. Is this something you would be interested in?

  • S.king August 24, 2007, 10:18 am

    14 years old…
    (and btw i dont have access to any gym equipment or plan on trying)

  • Gorejaw August 27, 2007, 11:04 pm

    I got a pretty good set of training but…
    yo nice site thx 4 all that help your giving i didnt see any thx or something like that so thats 1 thing im here 4 so anyway im 14 yrs old i got a bit of love handles and belly fat but i got wide shoulders and lift more then my own weight witch is 165-170 pnds im 5’6″ and i got pretty good equipement for training but only thing is that i don t know what to do or how i had a small schedual but it didn t work out now it makes me mad pretty much… i got a 40 pnds punching bag (century0 witch i do a bit ,im small and my friends are taller then me but when i say to them to try my speed bag they can t hit more then 5-8 times in a row but i can do it continuesly and they say im fast but i don t see my agility… and last i got an old fashioned bench press i got about 160 pnds but i start easy and slowly at 50 but i need to raise it cause i don t even feel it twitch now a days so not to high (don t want to burn my self) but i do need a good training schedual and id like a good 6 pack too (im the smallest of my friends but yet the strongest and i never worked out but they did a lot to try and catch to me and they just cant i don t know why but anyways) so what do you say i will wait for your early response and i shall immeadietly start when you tell me to do (by the way i never do croushes or sit-ups or push ups i didn t beleive in that) and thx for the help in advance i will be waiting

    *Gorejaw ciao

  • Gorejaw August 28, 2007, 7:32 am

    my msn
    sry i forgot to give you my e-mail / msn its kick_boxers@hotmail.com (all small letters)

  • vanger August 28, 2007, 7:52 am

    a qestion
    ehy i was in kung-fu once and got told that if you do weights before 16-18 years it could damage you from getting taller is this true? cause im nearly 15 and i want to lift weights but i don t want to stay 5’5″ plz help >.<

  • vanger August 28, 2007, 11:52 am

    bike or run?
    hey again just fast qestion i got told by a doctor a long time a go did a lot of pedal bike and he said dtop the pedal bikee and stop running and start walking its the best “medecin” i was all messed up but still is running better then pedal bike?

  • Rado August 28, 2007, 11:12 pm

    i will be answer all questions in 3 days
    I am currently out of town. If you want me to remember your personal questions..please start a post in the forums so I can keep track of all of you INDIVIDUALLY! THANK YOU!

  • kaprice September 2, 2007, 2:33 pm

    i am 15 and i weigh about a 110 lbs
    and im 5’3 i play tons of basketball but i havent played in a month. i really need a six pack how do i get it..
    plz tell me..

  • Jason September 2, 2007, 2:58 pm

    Eating every 2.5 or 3 hours very small portions. Lose weight = Maintain muscle
    The method that has worked for me is to eat every 3 hours give or take 30 mins. Each meal contains complex carbs, protient, and fats ( No staurated,trans ect. For portions it is different for everyone. Knowing your basal metabolic rate and Estimated daily calorie needs will give your a estimate of how many calories the total should be at the end of the day. By continually supplying body with nutients you stabilize your insulin levels instead of 3 meals 6 hrs apart which creats a spike and drop insulin level. Spike and drop creats energy stored in fat. Your metabolism is greatly increased by this method and you are rarely hungry. If you are hungry eat a very small portion of all three groups and wait 30 mins. This way you will loose fat and not muscle.

  • Jason September 2, 2007, 3:13 pm

    At the end of the day once your total calories are counted, carbs should be 45to65% of total, Fats 20 to 35% and protien 10 to 35%. For gaining mass increase calorie intake slightly and gradually above Daily estimated calorie needs.( VERY GRADUALLY ) To lose weight decrease gradually. By the way none of this will work if you do not stay hydrated. Do not over hydrate eithier. Over doing it with water can cause serious electrolyte imbalances. ( Water toxicity ) which can be fatal. An I know electrolyte because I work in aneasthesia. I fact food is a lot like medication. The right food at the right doses, at the right time will give you the disired results. The wrong foods at the wrong times or if not indicated and at wild doses will be dangerous of possibly fatal. so remember food is like a drug. When you eat a big mac, french fries & large drink remember that it turns into its simpliest molecules. Fats, protient, carbs.

  • Jason September 2, 2007, 3:16 pm

    sorry about my spelling, I was typing to fast.

  • S.king September 4, 2007, 10:02 am

    yeh…i wrote above..quite a lot.basically i need a 6 pac asap..im about 164cm tall… im 14 years of age… i weigh around 8 stone not sure hw many pounds tht is.. and i do runnin for about 20mins everyday from playing soccer at my school. so people..help me out

  • sacha September 4, 2007, 4:55 pm

    how long & how often
    hey im late twentys female decent build, bit of puppy fat that comes n goes as it pleases.
    How long shud i run n how often! when will the results start showing thru?
    ps for the tip, wen u think about it it does make sense!

  • Rado September 4, 2007, 8:26 pm

    six pack responses to all
    S.king – your best bet is hard sprinting. Since you have no equipment. You should do hard uphill sprints. 10-15 hard ones per day MAXIMUM. Sprint hard every 3rd day and run on all the other days.

    Gorejaw – Since it seems like your body has already been pre-conditioned for everything. I will also recommend hard hard sprinting for you. 10-15 spring intervals…please post on the forums so I can track you individually.

    vanger – doing weights at a young age will not make you shorter. It is a MYTH! Most people are short because of genetics. It’s silly to think that weights make you shorter….what about all those guys in wrestling that get so tall and lift weights? Science has always shown that over time, a steady amount of stress and pressure COMBINED with rest will result in the body’s adaptation to the environment by growing muscle. In other words, lifting weights could make you taller! It’s mind blowing. Now don’t go out squatting 500 pounds to grow tall. That’s silly. Weights CAN stunt your growth if you lift too many too soon and damage your back and stunt growth. Weights trigger testosterone release in the body which does help growth somewhat. If you want to lift weights and still paranoid about getting shorter…than lift weights in forms where you are lying down.

    Yes….stationary bikes are crap. All you’re doing is building momentum and swinging your feet in momentum. When you run, every step is an individual pull and push making it much harder and a much better workout! Walking is also very good if you cannot run.

    kaprice – how far are you from a six pack?

    sacha – You should run as often as it is fun! The results will come sooner if you are having fun. Basketball would be great for you! Just play it everyday and you’ll have a six pack soon enough. DO NOT do situps. Also, make sure you drink tons of water.

  • wolfie September 5, 2007, 10:43 pm

    i did what u said and its kinda workin i’ve eaten more fruits and veggies (5 a day) and did the running and i alrede do pushups and situps so thank you its working :)

  • kaprice September 6, 2007, 6:27 am

    me again
    umm i already see results i do about 40 – 50 suicides a day in my backyard.

    but i get kind of tempted when it comes to soda.

    but i do drink a lot of water and frits and yogurt .

    whatcha think i should do?

  • Agent -Rado September 6, 2007, 11:31 am

    get a six pack now
    kaprice – Don’t worry about binging on Soda every now and then. It looks to me like you need to sprint more. What is your NORMAL body type…meaning how do you look when you are not in shape? It sounds to me like you are down to your last bit of fat weight and since you’re not a guy…you don’t have a choice but to run more. Do some hard sprints every other day. DO NOT do them everyday. Basketball is great! Keep it up.

  • S.king September 6, 2007, 11:45 am

    a rado- aobut the uphill sprinting. how long should the hill be roughly…and
    are there any other alternatives to hard sprinting every few days etc?

  • S.king September 6, 2007, 11:54 am

    ive got a pretty flat stomach…i can only see my upper abs..ther not that visible buh i can just about see them no pacs though. my lower abs is the fatty part …how can i get my lower abs to show more. and would running and sprinting help my legs only? not my abdominal muscles?

  • Rado September 6, 2007, 9:08 pm

    how to get a six pack information
    S.king – 50 meters is fine. There are not other alternatives. Perhaps you can hit a punching bag real hard and fast for 30-second spurts. Running and sprinting will lean out your entire body. The explosive speed and power required is meant to burn all fat and make you a lean explosive machine and expose your abdominal muscles. There are other methods but you mentioned earlier that you had no weights or gym.

  • vanger September 7, 2007, 7:27 pm

    thanks for everything >.<
    hey man your like my idol i love this site man thx i will listen to you and no it doesn’t make me paranoide by the stuff i belive you…

    But one thing is that a stationnary bike is crap ok but what about real biking?? like lets say a nice 7-15 meters down hill and a nice uphill of 13-17 with the boost of the down hill there and still a smallcontinually small uphill about 5-8 telephone poles so is that good?? thanks there bye XD

  • Gorejaw September 7, 2007, 8:20 pm

    I tried to wright in the forums but it didn’t work
    yo thx for everything and yeah i will do some hard sprints and i would really like to go to the forums and talk individually but it doesn’t let me see that page it says something about a bad memory that happened anyways maybe if you could and if it does not bother for you sending me messeges at kick_boxers@hotmail.com like i said thats my msnmy e-mail sorry about the repetion cause you know id be looking forward to talking to you individually id like that but maybe there s another but by then i will go see my e-mail box and still try the forums ok and thanks alot for all the info there and the {hard hard sprinting “10-15 spring intervals”(what does this means?? {cause im french too thats why i don t know all my english so please tell me in easier words if you do not mind thank you}and the 10-15 is the spring intervals?} anyway a way or the other i would just like to talk to you individually me too so thank you for all the help you are giving us (im sure the other peoples would say it too but they are exited) so if you can talk french im willing to so go ahead if you know some anyways goodbye

    *Gorejaw ciao

  • elliot September 7, 2007, 10:15 pm

    heyaz i am going to do 50mins on a tredmill in the morning and about 25mins in the afternoon (outside) doing suicides (shuttles) just incase u didnt know. if i do this e everyday for the next three weeks will i be able to get a six pack? im halfway ther i can just see a 4 pack coming but not that much.how much calories would i have to lose each day.and is this good for me if i do this each day? and how wil i get my abs really riped if i started to get a six pack? and i weigh 80kgs and 176.4cm tall.(5 foot 11 height) thanx for yor time.

  • Agent -Rado September 7, 2007, 10:42 pm

    get a six pack now
    vanger – Real biking is excellent. Just try not to sit down at all and you will get a great workout for your whole body.

    Gorejaw – thanks for trying the forums….did you have a problem registering? If so please try again so I can keep better track of you. THANK YOU! 10-15 SPRINT intervals. This means you do 10-15 repetitions. See if you can try the forums again and I will answer you there. Je parle francais mais soulement petit? It’s been 7 years since I learned french.

  • kaprice September 8, 2007, 1:37 am

    me again – again
    i look kinda like chubby with my belly actually wen im like not doing anything at all..

  • elliot September 8, 2007, 4:10 am

    heyaz i am going to do 50mins on a tredmill in the morning and about 25mins in the afternoon (outside) doing suicides (shuttles) just incase u didnt know. if i do this e everyday for the next three weeks will i be able to get a six pack? im halfway ther i can just see a 4 pack coming but not that much.how much calories would i have to lose each day.and is this good for me if i do this each day? and how wil i get my abs really riped if i started to get a six pack? and i weigh 80kgs and 176.4cm tall.(5 foot 11 height) thanx for yor time

  • Agent -Rado September 8, 2007, 10:09 am

    get a six pack stomach
    elliot – don’t waste your time on a treadmill (I have an article all about it), spend your time doing actual running instead. Don’t worry about losing calories. Each healthy lean meat and SPRINT hard. do sprint intervals.

  • Agent -Rado September 8, 2007, 10:43 am

    getting a six pack fast
    kaprice – Your body type requires hard sprinting. Sprint hard for 50 meters, walk 100 meters, and then repeat. Do it a maximum of 15 times per day, as often as every other day. Eat lean foods.

  • jonathon September 8, 2007, 1:04 pm

    any idea how long it will take…?
    Hey, I’m a 16 year old male who currently is in the middle of football season, with 2-3 hour practices 4-5 times a week, with an hour or so of muscle endurance training 2 times a week on top of that. When it’s not football season, i am regularly active, and do strength workouts 3-4 days a week and they vary between 1.5 and 2 hours in time. I am also 5’9″ and about 175-180 pounds roughly, and my abs still aren’t showing after all of this, and it isn’t like I am out of shape, at all. I bench press 230 lbs, so the extra weight on me is more muscle than anything. But my abs just aren’t showing…. I want to know what to do, and how long it would take me; if long at all to get there. Personally, my goal is to have them for my next year in football.

  • Damon September 8, 2007, 2:26 pm

    How long?
    Im a 13 year old kid well turning 13 soon and i weigh maybe 130 or 135 pounds i do at least 100 sit ups a day. How long do u think it will take me to get a 4 pack atleast oh and i run 20-30 blocks a day

  • Rado September 8, 2007, 3:06 pm

    six pack exercise tips
    jonathan – what body type do you have? how tall and how much do you weigh?

    Damon – how tall are you and have you gone through puberty yet?

  • Damon September 8, 2007, 3:31 pm

    im about 5.5 and yeah i have

  • jonathon September 8, 2007, 4:13 pm

    I’m not exactly sure of what my body type would be considered… but I’ve had the pinch test before, and my body fat levels are all very minimal, except on my. stomach i noticed, which is quite a bit. But I am 5’9″ and about 175 lbs, give or take a few.

  • elliot September 8, 2007, 5:35 pm

    okay.but if its raining most of the time in the day.what should i do? when the weather gets a bit fine.im going to go up the mountain and theres a soccer fied up there and i am going to do like suicidez etc.is that good?? and im going to do it for about 45mins

  • xkrax September 8, 2007, 6:02 pm

    All you little kids who are only 12 or 13 years old don’t need a six pack!Please don’t overdue it !I’m a girl and I hate overmuscular guys.

  • elliot September 8, 2007, 8:41 pm

    lol i am 16 here excuse me lol.:) and umm how long will it take me to get like a normal six pack ???

  • Agent -Rado September 9, 2007, 12:00 am

    how to get ripped abs
    Damon – You need to sprint. stay away from long distance. you can also try putting some weights on your stomach when you do crunches. Also, when you do crunches, don’t do them too fast – don’t jerk your body. Instead do them RELAXED and FLEX at the top. Don’t bother doing more than 100 hard flexes in the morning and 100 hard ones at night. No more than that or else you’re training your stomach for endurance and not strength. Muscles trained for endurance stay small to conserve energy while muscles trained for strength get bigger to be stronger!

    jonathan – Stay away from the weights. You need massive endurance. Join track & field and you will have a six pack soon. Don’t waste your time on sit-ups/crunches. Spend them doing hard sprint intervals where you run 100% for very short distances.

    elliot – 45 minutes is excellent. You should never train longer than that because your adrenaline doesn’t last much longer. Just train in the rain if you have to….athletes back in the day ran in the snow so you’ll be fine once your body gets accustomed to it. Run in waterproof clothes. As for the length of time to get a six pack…what was your body type again?

    xkrax – 12 or 13 year olds don’t need a six pack but they do need respect from other males and other females. A little six pack and stomach definition does not mean overly-muscular. Besides, there’s nothing wrong with wanting to stay in shape. People nowadays are TOO out-of-shape!

  • elliot September 9, 2007, 1:39 am

    im 80 kgs and 176.4cm tall.(5 foot 11)

  • elliot September 9, 2007, 1:40 am

    and im about 14percent body fat.but i am starting to see upper abs.

  • Damon September 9, 2007, 5:45 am

    Are Sprints like sit ups?

  • Damon September 9, 2007, 5:46 am

    Should i keep jogging everyday?

  • Damon September 9, 2007, 6:45 am

    I never said i want a six pack because i want girls lol i already got my girl

  • jonathon September 9, 2007, 7:03 am

    Well… the thing is that with the weight training I’m in, i need that to get bigger and stronger next season, to get a better edge over opponents. And i tried doing track last year, both outdoor AND indoors and it did little do nothing for me for getting abs. Keep in mind i was running the 800 though for the most part.

  • Agent -Rado September 9, 2007, 11:45 am

    how to get ripped abs
    elliot – You’ll need 3 months. You might also benefit from a strict diet. Here’s the rule, no soda, no fastfood.

    damon – sprints are when you run like 50-80 meters REAL REAL fast and then rest for 1 minute and do it again. Sprint every other day and jog in the days between. Wear a sweat clothes when you run and drink tons of water.

    jonathan – The choice is yours. Your body can’t do 2 things at once and certainly can’t train for 2 things at once. I would also like to mention that weights are bad for football. Using lightweights is good for building support muscles so you can take a hit better. But tackling an opponent requires more agility and balance control than actual strength. And yes, 800m for track is too long. You want to train to be a sprinter.

    • Kyle April 11, 2012, 11:56 pm

      Hey I’m 16 years old I’m 6 foot tall and I weigh 150 pounds and I want a six pack but I have no clue were to start and I was wondering if you can help me out with it because I don’t know what to do, email me at kmolidor08@gmail.com I will apreciate if u can help thank you

  • Damon September 9, 2007, 11:49 am

    Lets say i do sprint 50-80meters a day and do my sit ups how long do you think it will take to get a 4 pack?

  • Agent -Rado September 11, 2007, 10:14 am

    how long to get a six pack
    Sprint every other day…don’t do it everyday! It should take you a few months.

  • elliot September 12, 2007, 11:49 pm

    what are some good exercises to lose tht little bit of belly fat that i have>?

  • Agent -Rado September 13, 2007, 12:45 pm

    how to get 6 pack abs
    elliot – you cannot target that belly fat specifically. Fat is a body evenly distributed all over your body. You can either do high intensity running to get it off or lift weights so that your muscles grow and the fat sinks in further.

  • elliot September 14, 2007, 2:39 am

    if i go onto the socer field and sprint to the other end and jog back about 10 to1 2 time s a day and do sit ups at night.wld tht help a little bit??

  • elliot September 14, 2007, 3:19 am

    and what should i eat.like what kind of meat,what veges, i do drink alot of water now after i do like a 50min run.just curious thanx for all your help.

  • Kevin September 15, 2007, 8:10 am

    I duhnt think its all thta hard
    Uhm for suhm reasn if I really wanted to I could get a 6 pac in bout 4 day O_o I had 1 before buht I stop I get extremly lazy. Uhm.Best yuh can do is DUHNT EAT MAYOSpreading mayo on your bread is like spreadin mayo on your stmach. Proven.

    Buht yeah maybe I’m just weird I’m 14 5’10 ish and just about 138

    Btw I’ma so try that running thing cuz the crunches is extremly boring. I’ll give my feed back

    also abut the article if your skinny . Or w.e just stick your fnger into yur belly button wen your laying down. Do a crunch and yuh wil actualy feel your muscles squeeze your finger. Buht yeah. And for the people who want thse abs that come ut 5 inches. Duhnt stress your self. If yuh have nice cuts and a V line yuh shouldn’t stres your self from that.

    Nd girls. A 6 pack isn’t so sexy on yuh =,!!

  • Agent -Rado September 16, 2007, 9:20 am

    get a six pack now
    elliot – Stop with the situps. Don’t jog back, just sprint hard to one side and then walk back. Eat on WHITE meat! White meat is the leanest, healthiest, strongest for you. Chicken, Tuna, Turkey! Stay away from red meat like beef, pork. Red meat takes long to digest and slows you down but it’s still good protein. Eat all vegetables.

    Kevin – thanks for your input! I love your line about the mayo.

  • Kyle Morreu September 19, 2007, 12:25 pm

    I am pretty ripped now. you won’t beleive it. thanks a whole lot man. i’m wondering if you could tell me if intaking about 30g of protein evry other day is good for building muscles? I read that too much protein i bad 4 your liver. I mix 2 cups of milk, 2 sliced bananas, 1/4 cup of heavy cream, 2 tbsp of sugar, 1 tsp of fresh lemon juice, 1 egg yolk, 2 tbsp of Peanut Butter, 1/4 cup of spanish peanuts, and 1 tbsp of personalized protein powder (occasionally added). Tell me if this is good for me.
    I also take vitamin pills and drink V8, so I should have a lot of vitamins & nutrients in me. Once agaon, thank u for my sexy ripped abs!!!

  • Alicia Nicole September 20, 2007, 8:25 am

    im 16 ,140 and 5’6
    i have been in shape but i have a little belly fat. i wanna know how to get rid of it and i want a flat stomach. other girls my age around me have flat stomachs and i want to get one so bad too. do i need to get surgery to fix it? wat do i need to eat to fix it? if u say crunches dont work, how do i get rid of the belly fat? please help me , my self esteem depends on it!!! aliciapoo824@yahoo.com

  • Alicia Nicole September 20, 2007, 8:34 am

    whats a good weight loss pill for me to use if im 16 years old? one that is healthy and wont kill me? please help!!!! im willing to almost do anything to lose this belly fat what do i need to do!!!???????????

  • Rado September 20, 2007, 6:56 pm

    how to get a six pack now
    Kyle Morreu – I’m very happy for you! 30g of protein a day is not a lot. Just make sure you do eat SOME carbs to go with it. Too much protein is definitely bad for your liver if you don’t use it and balance it out with carbs.

    Alicia Nicole – what is your height and weight? You should NOT use surgery or weight loss pills. They are DANGEROUS and do not solve your problem! Your problem is not belly fat, it is about diet and exercise. Simply put, you body needs either better exercise or better nutrition. Do not do crunches, they are a waste of time as mentioned in the article.

  • elliot September 23, 2007, 9:02 pm

    i am startin to see results in my upper body and my 4 pack is becoming a bit more visible.now how do i get my two pack?

  • conor o ' dowd September 24, 2007, 8:39 am

    how do i get gud abs?
    Hi, Im conor im 13 years old im about 7 stone im 5 ft 3 i hav been doin excersise like tennis 2 days a week for 1hr one day and 2 hrs the next i do swimming on fridays for half an hour i hav a four pack when i bend down or lay down how long will it take for me to get a six pack ??? because sometimes if im swiiming i get embarrassed to show my stomach because there are girls there and you dont see any muscle I would really appreciate if some1 replied to this comment!!!!

  • Agent-Rado September 24, 2007, 7:22 pm

    how to get ripped abs
    elliot – are you talking about the 2 stomach muscles that make up the top of your six pack?

    conor o’dowd – how many pounds is seven stone and how long have you been doing your exercise routine for? It sounds like a great routine.

  • elliot September 24, 2007, 10:47 pm

    yes i am.

  • elliot September 25, 2007, 1:58 am

    and how do you get tht v line at the bottom of your abs ????

  • conor o ' dowd September 25, 2007, 8:13 am

    i dunno i jst got bak in2 it!!! nd i wok hom frm skul evryday!!! im 94 pounds! pls write bak

  • Rado September 25, 2007, 7:10 pm

    how to get ripped abs
    elliot – the line at the bottom of your abs that forms the “V” shape is related to kicking muscles and torque muscles. When you rotate your upper body from side to side while keeping your body in place. You can use power swimming, sprinting, or hard punching while rotating the upper body.

    conor o’dowd – have you gone through puberty yet?

  • elliot September 25, 2007, 8:23 pm

    Thanks ill start on friday cause i have work the whole day tomorrow.and should i do like 20 sprints in the morning and then mayb run around the block a cple of times in the afternoon???

  • conor o ' dowd September 26, 2007, 10:51 am

    yes i have

  • S.king September 26, 2007, 1:14 pm

    hi ive been doing some work on my abs l8ly. i can feel a little little bit of abs from my upper abs but i need to work on my lower abs. what can i do to strengthen and show my lower abs?

  • elliot September 27, 2007, 7:11 pm

    and how long weould that take if i do that?? and how do i know if im getting the v line shape?

  • conor o ' dowd September 28, 2007, 11:13 am

    agent rado pls write bak!!!

  • kaprice September 29, 2007, 9:16 am

    hey im back im seeing results ive been doing basketball and we have to do 20 bleachers and 2 miles tuesday wednsday and thursday..and im kinda skinny but i have very little results..ohh im not like anerexic skinny its just wen i flex u will be able to see it and i hate that..i want it to be natural PLEASE HELP ME……AGAIN LOL.

  • Rado September 29, 2007, 1:22 pm

    how to get ripped abs fast
    elliot – only work out once in a day. stretch for 30 minutes. don’t let your sprint workout go past 45 minutes. You’ll just know when you have the V line – you’ll be able to see your torque muscles bulging out of the sides and it will look very prominent

    conor o’dowd – according to your workout…you should easily have a six pack in 3 months…was that what you were asking? Sorry if I forgot, there has been so many responses.

    S.king – you can strengthen lower abs with kicking exercises. Fast powerful movements work much better than slow constrictions.

    kaprice – what body dimensions did you have again?

  • conor o ' dowd September 30, 2007, 1:44 am

    thanks but what can i do 2 decrease that time??? wb

  • conor o ' dowd September 30, 2007, 3:01 am

    ok im going 2 giv u my daily workout
    tuesday-tennis for hour
    wednesday-sometimes surfing
    thursday-pe for hour tennis for 2hrs
    friday-swimming haf hour
    saturday-maybe surfing
    could you give me a better work out timetable thing
    and tell me stuff i should eat instead of sweets thanx agent rado pls write bak!!! and then when u giv me the timetable and diet tel me how long!!! thanx a million!!!!!

  • conor o ' dowd September 30, 2007, 3:02 am

    for monday i ment 2 say “nothing”

  • conor o ' dowd September 30, 2007, 3:03 am

    i mean tell me hw long t wil take ino i made a few mistakes sorry!!! thanks again!!!!

  • kaprice September 30, 2007, 10:40 am

    what do u mean..by that.

  • kaprice September 30, 2007, 10:43 am

    but like could you tell me what i should do like..
    cause im trying to treat myself right health wise..
    and physical wise…
    like a timetable or something to get my 6 pack would help


  • Rado October 2, 2007, 1:03 am

    how to get ripped abs right away
    conor o’dowd – Your workout schedule is EXCELLENT! As for eating…small snacks before workout, big meals after. Here’s the rule for junk food and sweets….you are NOT allowed to eat sweets until you’ve eaten your good food first. So if you really want sweets that bad, you’ll have to fight for it and consume as much as you can fit over your empty stomach.

    This diet should give you a six pack in just a few months. Don’t forget to drink tons of water everyday! at least 1-2 gallons of water everyday!Please sign up for an account and post in the forums so I can follow you personally!

    kaprice – by body dimensions, I mean your height and weight. I can give you a timetable after you give me your dimensions. Please sign up for an account and post in the forums so I can follow you personally!

  • conor o ' dowd October 2, 2007, 11:09 am

    are u stil on what u mean by follow personally? we have a shop in our school nd it jst serves sweets!!! and ne tim i get d money i get dem no matter wat wat can i do 2 stop dis? i do surfing thru d skul so dats goin 2 stop in a couple of weeks!!! bt il try 2 go out!!!
    what should i eat as a small snack?

  • conor o ' dowd October 2, 2007, 11:19 am

    what do u mean by post in the forums? i signed up for an account but its just reading and stuff!!!!

  • conor o ' dowd October 2, 2007, 11:21 am

    agent rado here is my e-mail conorod07@hotmail.com

  • Conor October 2, 2007, 11:25 am

    this account thing is confusing r u on msn agent rado?

  • kaprice October 2, 2007, 7:30 pm

    ohh im sorry its 5’2 and a half..and im 110 lbs
    ok im going to sign up..dont forget about me..

  • elliot October 3, 2007, 2:10 pm

    yo i was wondering if you can give me a timetable to :) like what to do before school and afterschool.for the nexty five weeks :) and im 176.5cm tall and about 82kilograms

  • S.king October 4, 2007, 9:14 am

    wat type of fast moving kicking actions can i do for my lower abs?

  • Agent -Rado October 6, 2007, 5:42 pm

    how to get a six pack
    use the rules I had above for sweets. buy them but don’t let yourself eat them until AFTER eating something healthy first. please post in the forums so i can follow you there.

    kaprice – please post once in the forums so i can follow you there. thanks

    elliot – what activities were you do again? PLEASE post in the forums so I can follow you there and see our chat history. Thanks!

  • S.king October 7, 2007, 12:11 pm

    post what in the forums.wer are the forums?

  • elliot October 7, 2007, 5:03 pm

    i khow do i write a forum i knw where to go and that.but i dont know how to get started in writing a forum ??

  • Rado October 9, 2007, 7:42 pm

    how to get six pack
    S. king – the forums are the link at the top menu “Forums” at the very top.

    elliot – just create a post or new thread or topic and write down the info about yourself and what questions you have. it’s like a dedicated chat log between me and you so we can keep track of each other’s questions and replies.

  • gabbar October 12, 2007, 9:25 pm

    abs workout
    i am 21, 6.1′, 145 pounds, i almost have proper abs..i have flat stomach..around maybe 8% bodyfat…and i can pretty much see all my abs..lower and obliques are harder to see, i always did normal crunches, leg raises, reverse crunches, twists, planks, swiss ball holds…before i used to do martial arts, maybe thats wat covered my cardio part…BEcause i have never have done sprints too much…cuz of asthma..is they’re an alternative to running…jogging doesnt seem to help..anything else…thats intense and burns fat…thank you..p.s. also swimming i cant do cuz of asthma again

  • Rado October 13, 2007, 12:48 pm

    how to get a six pack fast
    gabbar – Your asthma will keep you from doing high intensity workouts so obviously we can’t go the “burn” route. Lucky for you, your body is already naturally very lean. You should go straight to weights. NO MORE CARDIO or CALISTENICS. Do benchpress and heavy leg presses and NOTHING ELSE. I repeat, do not do other exercises like all the fancy crunch routines. Your new goal is to build muscle around your whole body and to make all your muscles bigger so that they all show through the fat better.

  • Rado October 14, 2007, 12:21 am

    how to get a six pack fast
    Thanks for the kind comments everyone!

  • Heckerz October 14, 2007, 1:14 pm

    Help me please
    Im a 16 year old which needs a six pack because when i go for my bike trial and i have a physical sometimes im not choosen for the team due to my body build im 6″2 and 120 pounds or 60kg which is ever best for you i do a bit of biking but due to this problem its got me away from biking and i cant run to save my life i do have a six pack coz i can feel it under my skin sort of, also some of this is to do with girls but thats a different story i would be really happy if you helped me out please contact me on this or on msn or email me at killinme4life@hotmail.com and can we talk then. many thanks Richard Heckley aka Heckerz

  • Agent - Rado October 16, 2007, 4:24 pm

    how to get a six pack now
    Heckerz – The best way for me to track you personally is for you to start a new thread under the forums section. I can’t send responses to your email because then nobody else would benefit from the information. What you need is to build some muscle. What do you eat and how often do you workout? I’ll see what you’re doing and look for where we can make changes for improvement.

  • Agent - Rado October 19, 2007, 12:59 pm

    get a six pack faster
    Read the article carefully and don’t waste time on sit-ups!

  • kaprice.. October 27, 2007, 2:28 pm

    im not doing good..i kind ove lost it i mean i was eating good i just havnt been practicing for like 4 weeks…=i


  • Rado October 27, 2007, 8:31 pm

    six pack motivation tips
    kaprice – You are doing fine! You’re making a few noobie mistakes which is struggling so hard and killing yourself for that six pack. 1st off, you gotta make getting that six pack fun. Besides, you’re body can’t go hardcore training forever! A good sign that you’re training too hard is that you’re quitting. So be lazy, train less. I guarantee you’ll still get results. By the way, what exercises were you doing before?

  • will October 28, 2007, 7:25 am

    will this work
    I’m 14 year old and will this work if i weight 148

  • Rado October 28, 2007, 11:05 am

    six pack advice
    Hi Will, the tips will generally help anyone looking to get a six pack. How tall are you and are you currently playing any sports?

  • jake November 1, 2007, 6:53 pm

    how to get rid of hips
    im a 16 yr old guy 5’6 about 140, i have hips that stick out making it impossible for my stomache to look good, im do about 3 hours of intense cardio a week. the rest of my body is in great shape except for the stomache/hips, help please??

  • Rado November 2, 2007, 2:02 am

    burn stomach fat
    jake – How tall are you? What type of cardio are you doing? It just might be that your body was designed to have muscles and so it would be impossible if you were going to try to lean down instead.

  • Heckerz November 4, 2007, 12:06 pm

    sorry i have replied recently i have been recovering from injury i eat what all teenagers eat fatty foods but i don’t put on any weight i have tried to eat healthily but it made no change i train everyday for 3 hours in spring and summer and winter 1hour outside and 1 hour inside

  • Rado November 6, 2007, 4:44 pm

    how to get cut abs
    Heckerz – What type of exercise did you do for “training”?

  • Nithin November 10, 2007, 2:24 am

    i am a 15 year old boy.i am havin AB King pro.i am 65 Kgs and 5’7.can u tell me how to get abs using Ab King pro.and also how many times i have to workout in Ab Kig.als the best time to do.Is there any need for diet.is it good to drink milk for abs.pls rply to nithinrvd@gmail.com

  • Rado November 11, 2007, 1:34 pm

    strengthening your abs
    The AB King pro is to make your six pack muscles stronger. It DOES not help you get a six pack, which is the act of making your abdominal muscles show. Drinking milk is very good. Milk has high quality protein and other nutritional calories in it. You should try doing the exercises listed above.

  • Nithin November 13, 2007, 5:07 am

    But it’s said that AB King Pro will help to build abs.Will it help me?what else with Ab King should i do to get abs.pls,also explain the exercises.will drinkin milk make us fat.

  • Rado November 14, 2007, 1:34 pm

    six pack equipment
    Ok…first off…what is your body dimensions? Drinking milk will not make you fat if you exercise. You should spend your time running, not working your ab muscles.

  • Nithin November 16, 2007, 5:58 am

    i am 15 yrs.65 Kg.170cms and 32 is my body dimensions.wat all i should do to get trim and abs.i am not too flushy

  • Nithin November 16, 2007, 5:59 am

    after doin Ab King Pro for a week i got an upper abs.so can i continue?wat is the best time for doin Ab King pro and wat all i should do with Ab king

  • Nithin November 16, 2007, 6:01 am

    how to do crunches?

  • Deon November 16, 2007, 2:12 pm

    Got and dont got it
    im 13-year-old and i’m 5’4 and I have a six pack when u fell but it’s not visible

  • david November 16, 2007, 6:26 pm

    easy to get abs
    I’m 15.. i have a six pack.. i’ve had one for about 6 months now.. when i was 13 i weighed 155.. now i’m around 145 … so i know how to sculpt a body (at one point i got my weight down to 128, but then bulked up with strength training and eating more) … what this is saying is legit.. if you reduce your body fat to around 5% or less you will see your abs.. i wouldnt just rely burning fat.. its stupid just to focus on burning fat without any focus at all on your abs.. YOU NEED TO DO AB EXCERSIZES… as well as building muscle, ab excersized burn fat (duh) .. obviously not as much as good cardio (ride 40 min. on an excersize bike every day and eat healthy… omg i swear you will have TREMENDOUS results) but when you do those excersizes switch it up.. crunches, reverse crunches***, side arm bars (for obliques), regular arm bars, V sits, crunches on excersize ball, different stuff…

    doing countless crunches wont do shit… your muscles will get used to the excersize and it wont have any effect after a while — switch it up !!! it only takes about 10-15 min to have a solid ab excersize.. there isnt an excuse … get committed !!!

    good advice- for fat people- doing straight cardio is helpful, but you need to add strength training. It burns a lot more fat than one would think, and boosts metabolism.

    Most importantly.. dont eat so much crap…… if you dont have a six pack, then you are eating wrong..

  • Rado November 18, 2007, 12:48 am

    six pack exercises
    Nithin – Proper crunches are slow and tight, not fast jerky movements. And no yanking on your neck. You should also squeeze at the top as if you were flexing your six pack. QUALITY is key. If you don’t have a lean body type, you will need to get a lean body type before your six pack will ever show. Try sprint intervals.

    david – Thanks for the six pack tips. It’s definitely to lose belly fat first and THEN work on your six pack.

  • Nithin November 18, 2007, 4:44 am

    what is sprint intervals.r u havin a mascular body?tell me a fixed time for doin Ab King Pro and other exercises.

  • Jeffrey November 20, 2007, 10:14 am

    Excercise for ABS
    Hi I’m 17 years old,very good athletic body of 82 Kg. I have already a Six pack in place and a litttle bit of fat around it. I would like to know what i can do,to gat my 6 pack bigger. Thanx

  • jamie hatton November 23, 2007, 3:28 am

    ye im 13 too and im as skinny as hell and i aint seein a thing

  • Rado November 25, 2007, 12:13 am

    happy thanksgiving all!
    Nithin – sprint intervals is where you run sprints at 80 meters at a time, and then walk back and sprint again. a maximum ab workout should only be about 15-30 minutes max. Anything over that will do you no good. You can workout twice in a day but make sure the workouts don’t go too long or else you might just be injuring yourself.

    Jeffrey – How tall are you jeffrey? And have you gone through puberty yet?

    jamie hatton – What is your body weight and height measurements? Have you gone through puberty yet?

  • choncho November 25, 2007, 11:43 am

    what up dudes

  • Jo no pack November 26, 2007, 1:18 am

    Ok i’m 17 5’7 and rather slim except around my gut…..no muscle mass really anywere i have done 1k crunches before bed everynight for the past week and notta =/ Its practically winter out…. I cant run =/ What else can i do?
    There has to be SOMETHING else!

    And i cant afford a tredmill x)

  • bowta kid November 27, 2007, 12:07 pm

    thatz bs im hella skinny and and i go 2 taekwondo and hella workout and barly have a six situp and crunchez do work!!!!

  • Rado November 27, 2007, 7:37 pm

    six pack for skinny people
    Jo no pack – If you’re skinny, then you should try bulking up. Do heavy leg weights and benchpressing.

    bowta kid – crunches only work for people who are skinny but not all skinny people. The problem with most people when trying to get a six pack is that their fat hides whatever six pack they might have.

  • jo no pack December 5, 2007, 12:14 am

    Not really skinny im more “avg” except in the gut (Cuz im lazy as hell lmao) BTW thx for the reply i wasn’t excpecting that :)

  • Heckerz December 5, 2007, 1:51 am

    riding a bike and a rowing machine

  • jose December 5, 2007, 6:58 am

    hey im 14 years old got a 24″ waist 5′ 5″ pretty fit and ive been doing 3 sets of 30 good crunches with a medine ball, 3 sets of 20 leg lifts with the medicine ball and i run about 2.5mile every other day. When i lay down i can see the six pack but when i stand back up it just goes flat and is not cut. Doing the same routine, how long will it take to get cut abs?

  • Rado December 6, 2007, 3:09 pm

    how to get a six pack answers
    jo no pack – You should trying going the muscle route. Do NOTHING but heavy bench presses and heavy leg presses at the 45 degree angle. Do NOTHING else, no curling, no extra tricep work, no crunches. That will work if you follow the rules. If you put a post on the forum, I can follow you personally there and put out a six pack exercise plan for you.

    Heckerz – Riding a bike and rowing is good but you need to stabilize your entire body. I imagine you’re a bit lanky for your frame. Do you have access to a gym? Go to every machine and do a light amount of weights that allows you to do 15-20 reps for 3 sets for each exercise. Start there first.

    jose – How much do you weight? I’m trying to figure out how much fat is hiding your six pack. Also, what is your past workout history?

    (If possible, please register for a FREE account and post on the forums so I can track you there. THANK YOU ALL!)

  • danny December 6, 2007, 10:41 pm

    lower belly fat
    im 15 and u can see a bit of my abs but the bad part is ive got lower belly fat underneath my belly button and u cant see the rest of the abs wat do i do i still do cardio and eat right wat do i do ???

  • Rado December 7, 2007, 10:40 am

    burn stomach fat
    danny – what is your height and weight and what type of exercise are you currently doing?

  • jose December 7, 2007, 11:34 am

    i wiegh about 112 and i have just started working out for about a month now

  • Luke December 8, 2007, 2:35 pm

    Hi its been a while but my pc broke. I kinda stopped training and just did my 20 push ups and press ups like i normally do i started training again and can see the top two but i was wonderin could you post a routine and diet routine for me to follow. My friends fourteen and has a six-pack but he just goes to soccer training like me and does 20 push ups so is there a way i can get my six-pack in a couple of months. Oh and the gym will let me use the treadmill on thursdays cause of a thing goin on so thanks and sorry for the long message

  • elliot waite December 8, 2007, 7:36 pm

    hey im starting to side step on the trampoline for about 30mins in the afternoon and im starting to run in the morning as well for 40mins and im 175pounds but its not all fat because i can see my upper abs coming aye but when i sit down its all gone lol its so anoying aye but i was wondering how to get rid of the fat and how long would it take?

  • elliot waite December 9, 2007, 1:46 am

    oo and im 176cm tall which is about 5’11

  • Rado December 11, 2007, 11:43 am

    how long to get a six pack
    jose – If you’re almost skinny but not quite, stick with running and exercises with explosive movements.

    Luke – Everyone’s body is different. Stay the hell away from a treadmill. They are not the same as running! If you want proof, do 2 miles on the road and 2 miles on the treadmill and tell me which is harder. Yes you can get a six pack in 6 months if you use strict no-fat diet and do sprint interval training.

    elloiot waite – Run faster, but shorter distances. Do one month’s hard work and measure your progress. From there you should be able to estimate how long it will take to get a six pack. Let me know if you need some more detailed advice.

  • Luke December 11, 2007, 1:01 pm

    Yo thanks alot il stay away from the treadmill but about the diet am i allowed to have a fizzy drink like once a week and is chicken ok to eat cause its one of my favourites il do alot of running like you said and just do press ups and crunches so my stomach stays strong

  • elliot waite December 11, 2007, 1:45 pm

    ok thanx

  • elliot waite December 11, 2007, 6:28 pm

    but trampolines would help as well wont it?

  • Kash December 12, 2007, 8:24 am

    So if there’s no specific way to target an area, you stand to lose that which you want to keep?? How can this be minimized if I want my 6-er??

  • Rado December 12, 2007, 2:51 pm

    more six pack tips
    Luke – Chicken is EXCELLENT. Lean white meat is the best kind of meat. Chicken, Turkey, Tuna is all excellent lean protein meat so do eat it! Yes, you can have fizzy water every now and then as long as you work it off. Don’t spent time on crunches; they’re not explosive enough. Do kicking exercises or just sprint uphill some more. Keep your sprinting distances short if you are going to be sprinting.

    elliot waite – to be honest, I’ve never used a trampoline as exercise or anything other than a cheap diving board into a pool so I wouldn’t know about it’s six-pack building qualities. 😛

    Kash – that is correct, you can’t just focus fat-loss to only your stomach which is why those ab workout thingeys never work. What exactly is your body type and what exactly do you want to achieve?

  • elliot waite December 12, 2007, 5:06 pm

    ok but they said its the second biggest calorie burner

  • Luke December 13, 2007, 11:24 am

    Thanks alot il take your advice and let you know how im doing in a couple of weeks!

  • anjelica December 14, 2007, 5:57 pm

    being a cheerleader
    as a cheerleader people expect you to have a lean perfect body….NOT true. i have been cheerleading since pre-K and iv been doing competitive cheerleading for 4 years now. when you wear those tops that show your stomach, you need to be fit cus 100’s of ppl are watching you. and its not pretty if your not. Everything you said about how you can feel your abs but you cant see the is So true! and what you said makes alot of sense about running. my cardiovascular muscles and improved allot to. i just wanted to say thanks cus this did help me realize that me doing 150 sit ups a night isn’t helping. =] you saved me ALOT of work.

  • elliot waite December 17, 2007, 1:07 am

    how long would it take to losee weight on a trampoline if im 175pounds?? it says i lose about 185calories per hour…????? im 176cm tall an dim 17 years old…….

  • elliot waite December 17, 2007, 1:21 am

    if i spend two hours on the trampoline each day is that good for me??

  • Rado December 17, 2007, 1:21 pm

    trampoline for building a six pack
    I honestly don’t know but it should be very good if you’re losing that many calories per hour.

  • Reza December 18, 2007, 2:17 pm

    Fat burners usefull?
    Hi, i used to have six pack but due to a knee injury i dnt have it anymore, i just want to get it back asap, i wonder if those fat burners would really help or not, i am not talkin about those fat attack products i am talkin about fat burners (100% herbs ) that have combination of green tea extracts cla-1000 etc etc,
    Ty for any kind of reply :D.

  • Rado December 18, 2007, 4:01 pm

    fat burner products for a six pack
    Reza – The truth is: if it works, it isn’t natural. And if it’s not natural, it’s going to harm your body in the long run. My advice? Lose weight the old fashion way – eat better, and exercise. If you’re injured, take to swimming. Swimming is the #1 rehabilitation exercise for injured athletes and 2nd fastest way to burn fat after running.

  • Reza December 19, 2007, 4:06 am

    reply to rado
    Rado – thank you for your comment, i think i am going to agree with you on that comment, i never used any of these products before and i did have a six pack, but it took ages to get that six pack. i guess i am gona train hard again to get it back hehe, Thanx again.

  • elliot waite December 20, 2007, 3:52 pm

    iohh and one more thing how long do u reckon it would take if i was spending two hours on the trampoline nearly eery day??? i knw u dont knw alot but yeah

  • elliot waite December 20, 2007, 3:52 pm

    like dont knw alot about trampolines

  • chanelle December 21, 2007, 6:11 am

    i am 12 still waiting for a 6pac i will get there soon!!!!!
    email me about 6pac stuff like excersise my email is chanesejepson@hotmail.com okie just help me no junk mail!!!!!

  • aram December 25, 2007, 1:10 pm

    i am an elite soccer player, and fitness is at a pretty high level yet i cannot get rid of my belly.

  • Rado December 27, 2007, 5:35 pm

    get rid of my belly
    RE: aram

    What are your physical dimensions, how old are you, and how long have you been playing soccer? Please start a post in the six pack forum so I can track you there.

  • VIC744 January 2, 2008, 10:00 pm

    How to loose my small fat belly? and probably get my 6 pack!
    I am 5’7
    weight 135
    14 year old
    I have good condition in running
    everything i need is to loose my belly
    I have a trampoline will that help?

  • Rado January 3, 2008, 12:03 am

    hi vic
    Please start a new thread in the forums and I will help you there.

  • lol January 4, 2008, 5:36 pm

    this site is crap, lol you lie to these young teens – *jokes*. if you want a six pack you have to lose fat and do crunches and reverse crunches to tone them up for a washboard. everyone is born with abs you just cant see it cause of body fat

  • phil January 11, 2008, 1:45 pm

    what diet do i follow
    yh i read ur guide its everything the gym instructors told me but they still cant find the correct diet
    so maybe u can tell me what one to follow because i run loads of miles im a gym guy i know how much to push it
    so if u could help like a weight loose program or something

  • Jeremiah Gordon January 16, 2008, 5:36 pm

    I want a six pack,can u help?
    How do I get a six pack abs or what I should be asking is how do i lose my extra fat? I know u said running but how long each day? I am a 12 year old 5 foot and 109 pounds. Please email me at gordon7605@bellsouth.net . Thank u very much.

  • Rado January 30, 2008, 10:22 am

    six pack updates
    phil – the HEALTHIEST diet is white meat only, no soda, nothing that’s too fattening BUT do make sure to eat your carbs! You are also allowed to break the rules only 2 days out of the week. If you can handle this, move up your diet to only break the rule 1 day out of the week.

    Jeremiah Gordon – The max you should run per day is 1 hour. Anything longer than one hour won’t help because your adrenaline has already ran out. Do sprint intervals.

  • Katt February 2, 2008, 12:09 pm

    Hi..I dont want a 6 pack really..cus im a girl..but i want to tighten my stomach muscles..
    WHat sort of thing should i not be eating?

  • Rado February 5, 2008, 8:27 am

    six pack nutrition
    Hi Katt, for a tighter stomach, just avoid fats. Carbs are ok, just work them off. Getting a six pack is not that easy so don’t be too worried about that. You’ll see the six pack forming long before it happens. All you’ve got to do is stop once you’re happy.

  • MR. MAN February 9, 2008, 4:30 pm


  • Rado February 11, 2008, 1:51 pm

    getting rid of love handles
    Mr. Man – Very simple. Stop doing push-ups and sit-ups. They will do almost nothing for your love handles. Instead, you should be doing sprint intervals, eating clean foods and staying active. Don’t do any long-distance marathon running. Stick to interval sprints or sports that require rapid bursts of energy, like basketball.

  • watever February 11, 2008, 4:26 pm

    push ups r pointless?
    thats a lie. who would want a six pac nd doesnt wanna be brolic. for real come on.

  • Rado February 11, 2008, 4:48 pm

    push-ups don’t get rid of love handles
    Actually, push-ups ARE pointless for getting rid of love handles.

    It is a long time known fact by fitness professionals such as trainers, the military, and sports coaches that love handles are fat. The FASTEST way to get rid of fat is by doing cardio exercise. Push-ups are a cardio exercise but it uses very few muscles.

    Just because you want to be “brolic” doesn’t mean Mr. Man wants the same.

  • sharon February 18, 2008, 8:37 pm

    hey im almost 16 im about 5’2 im 116 [female]
    i want a six pack so badly i do sit ups
    crunches ,sharks, and so many other stuff i can feel my abz but i have a fat layer over it
    im tierd of working so hard i even have an ab working machine
    i end up crying so much
    its so difficult
    i used to be fat and now im skinny so im really sensitive when it comes to my body weight
    especiall my tummy
    i play volleyball umm i try not to eat chocolate but i take anti depressed which make me tierd
    however the pills do not make me fat, and its proven
    please i beg u help me.

  • Rado February 19, 2008, 10:41 am

    six pack struggles
    Hi sharon,

    Getting a six pack is not impossible. If you can, please create a profile and post in the forums. I’ll be able to assist you there more personally and help you with whatever you need.

    As for your anti-depressant pills, please stop taking them. All they do is numb you, make you lazy, and put you to sleep. You should instead, spend more time in positive environments.

  • sharon February 19, 2008, 6:58 pm

    its not up to me to stop
    im a stright a STUDENT even though im was born with this bipolar disorder im fighting it no matter what
    i am active as well
    i know you are right anti- depressent are not the best thing to be takeing and i agree with you

    and thank you very much =]
    im gona create and account.

  • Abroo February 20, 2008, 12:38 pm

    Im 12 lol
    Yeah im 12 years old ive been doing sit ups and crunches for like a year. Ive been in good shape since i was 6 years old. Now im trying to work out my abs lol. Im about 5’1 and weigh 90 pounds. I think its a lil underweight but ive always been like that and eating a lot dont help me gain weight. anyway back to muscle. how long do u think it will take for me to get my 6 pack? my email is Dragoonsniper79@hotmail.com

  • Dennis February 23, 2008, 6:59 am

    Six pack journey
    Hey im Dennis, im 13 years old 180cm tall and i weigh 64kg. I used to be a competitive swimmer but now i swim for 2 hours 2-3 times a week. Neither before or now do i have any six pack that shows. I also do 20 pullups a day and 200 crunches a day but i still have nothing, except big biceps and a nicely formed back. I play basketball daily. What is left to do in order to get a six-pack?????
    PLEASE reply soon. Thanks!!!!!!

  • pete February 23, 2008, 8:01 pm

    i have no way to run, can i still get a 6 pack?
    i tore my acl awhile ago and im getting surgury soon, i dont wanna wait to get a 6 pack, my legs are strong enuff for me to run and jump etc. but im not supposed to, im only 15 and in school this semester i have no gym class and my mom wont let me do too many athletic activities doue to my knee and it would be pretty dumb rnning around my apts anyway. any kind of fat burning exercise i could do that doesnt require running ? like mabye a small drill that gets you tired but dosent put too much pressure on your legs, etc……

  • pete February 23, 2008, 8:05 pm

    oh, and
    im 6’0 170 my body fat has stretched out tremendously from a few yrs ago wyhen i was 5’8 180

  • Rado February 25, 2008, 1:33 pm

    more six pack tips
    abroo – it sounds to me like you haven’t hit puberty yet. My advice, your efforts will be much better rewarded if you wait. otherwise, in the meanwhile, you can run like a mad-man to burn off all your baby fat.

    dennis – have you gone through puberty yet? if not, you just might have to wait. your body sounds awfully ready for one though!

    pete – ACL is risky stuff, don’t put pressure on it while it’s healing or else you could be paying for it for the rest of your life. In the meanwhile, do explosive clapping push-ups and explosive crunches. DONT YANK your neck during exercises. Also, do a lot of boxing.

  • Christian March 9, 2008, 7:57 pm

    I want a six pack
    I am 14 5’3 and weigh 227. I really want a six pack and fast>how much should run?amd what other excersises will help??bolts_charger@yahoo.com

  • Jamie Baker March 10, 2008, 10:57 am

    Getting 6 Pack and pecks
    i am 15 years old, weigh 9 stone and 5ft 11 i am slim and have a slight 6 pack i was also wondering how could i get pecks. i do sit ups crunches and also pull ups i play football for at least half hour a day and walk about 4miles a day

  • sunny d March 10, 2008, 3:58 pm

    gettin a 6pak
    yeh. im 14 years old and about 5ft 10 and right now i have a 4 pack which is only visible if i flex. yeh i gonna start 2 run alot more now cause bball is over and i want 2 get a 6 pack by the summer. i prob gonna run like 1-2miles a few days a week on da treadmill. i will tell ya when i got my abs :)

  • james March 19, 2008, 3:46 pm

    getting a 6 pack
    hi im 12 years old going to be 13 ive gone through puberty and i want to know how to get a 6 pack im 5.3ft tall , and way about 121 pounds. and please respond

  • Jamie March 19, 2008, 8:54 pm

    Lower abs
    yo..i have posted here before about this and i understand what to do to get a six pack, and i have the top 4 but the middle ones coud still get better. i have all the cardio work, so what are some exercises that focus on the lower abs/middle ones?

  • Jamie March 20, 2008, 9:51 pm

    I forgot to give you my dimensions
    I am 14 yrs old. 5,8 about 130 pounds, I am slim but muscular.
    Also, if im playing baseball 5 days a week, which requires some running, and have two basketball events a week (1 practice, 1 game) how much should i be running to get enough cardio for a six pack?
    Also do you know of any accurate way to test body fat %? I have found anywhere from 8%-13%
    about mine. What body fat% do you need to show your six pack easily?

  • Rado March 24, 2008, 8:10 pm

    tips on the forums
    Hi everyone, for me to track you and give you advice, please start a post on the forums. Thank You!

  • Daniel March 25, 2008, 11:21 pm

    this is correct but some more advice…
    this article right. run to burn the layers of fat off your abs so that you can see your six pack. doing ab exercises like sit ups, crunches, and leg lifts and more will only build your abs. so its actally both. so if you run, swim, or do cardio or anything that will build up a sweat for a good amount of time a few times a week or more you will have a six pack pretty soon depending on your body fat percentage. but i also recommend doing ab exercises also WITH all the other cardio stuff because this will help you build more muscle to your six pack.

  • akhilesh din March 26, 2008, 12:31 am

    six pack is cool
    i have a six pack which is cool and stylish. i had it because of this web site which made me understand that six pack can be attained better than doing situps and crunches.so you guys start running from now onwards.best of luck

  • sebastian April 4, 2008, 9:44 pm

    help me get an six pack
    i`m 15 years old. i weight 125. and i`m 5`5 feet tall. i want to have a six pack by i`m 16. can you help. my email is s3bastian01@yahoo.com please help me

  • Ty April 5, 2008, 10:30 am

    im 13
    hello, basically im 13 and i want a 6 pack, i train now n then , i have been going boxing 2tiwce a week but i cant c the 6 pack allot, im a lil skinny too so i dunno if its the boxing or im just too skinny, and how to put on a little bit og fat, i have fat on my stomach but i cant put none on my arms or chest…..
    help me plz thxxxxx

  • B2S April 13, 2008, 11:45 pm

    13 Yearold in need of a sixpack
    hi, im 13 years old, and as all the other ppl want, i want a sixpack, i would really apreciate it if u gave me some pointers and routines to help me out, i already so around 40 pushups, dunno if tht did anything, and i started to run for 30mins, i wear something to heat me up to burn stomach fat, and a tracksuit, i drink water and after i run i usually eat and apple and a bananna, and another thing, how long will it take to achieve a six pack? Nice site and keep up the good work! 😀

  • Rado April 14, 2008, 1:12 pm

    six pack replies to all
    sebastian – please start a post in the forums with your stats again and i can assist you there over the following weeks.

    ty – how long have you been boxing?

    B2S – please start a post in the forums and I can assist you there with a customized workout plan

  • Marisa April 14, 2008, 7:09 pm

    want abs lik jessica albas or megan fox’s
    Im 15years old and im not fat but my abs dont show my stomach is not fat but it isnt toned…I dont want a weird looking stomach that looks lumpy it only looks good on guys in my opion or on sum girls but i wouldnt like it on me…neways does ne1 know how 2 get abs that look like megan fox’s or jessica alba’s…if so pleas email me @ smiley_7569@yahoo.com id appreciate it thanks!

  • Stephen April 14, 2008, 10:45 pm

    Six pack
    I am 12 and have been doing loads and loads of sit-ups and crunches and stuff not much is happening. I really want a really nice six pack that is easy to see. I want to know how much running a day and for how long, write a comment on this page so i can know. thanks

  • Nick April 18, 2008, 9:33 am

    I am 14 yrs old, 125 lbs, 5’8.5″ and i run 4 miles every single day, non stop, and i do crunches (which obviously according to this website doesnt work) and still no “washboard abs”. Ive been running 4 miles daily for about 6 months now and still no improvement on my abs, there isnt an ounce of fat on my body, so why aren’t my abs showing?

  • Nick April 18, 2008, 9:36 am

    forgot to leave a contact address
    email me tips or some other suggestions, Nick012729@yahoo.com put subject as suggestions for sixpack or something along those lines

  • Alan April 18, 2008, 3:53 pm

    I am 11 years old and I’ve been having a six-pack but I need to ask you something. Is working out at a gym really build muscles. Please e- mail me at alan95list@yahoo.com.

  • zac April 19, 2008, 10:56 pm

    gett’n ready for football
    i’m start’n but soon i will be ready

  • Ty April 24, 2008, 12:54 pm

    Hey Rado
    yo m8, i been boxing for a year now, but i been outta practise for a few months dew to a car crash, i had some injuries and unfotunately come brain swelling, but i am planning to go back next month, as my doctor says it will be okay

  • abhilash April 25, 2008, 12:47 am

    i have got abs but visible only in dim light
    i did lot of running

  • Rado April 28, 2008, 7:21 pm

    six pack tips
    Marisa – their abs have been changing lately. if possible, can you show us an exact link? post a thread on the forum

    Stephen – you need to do high energy sprint running. i need more information to create a customized plan. please start a post in the forums

    Nick – has your body gone through puberty yet?

    Alan – working out at a gym WILL build muscles if you do it correctly. please start a post in the forum for a customized workout plan

    Ty – I’m happy for you. stay strong!

    abhilash – how much running?

  • Jonathan Campbell May 5, 2008, 2:55 pm

    This does sound good and all and it might work for some people but I’ve been running for 3 years now, running anywhere from 5 to 7 miles a day and have only 5% body fat and still don’t have showing six pack abs. This really pisses me off because I can feel them and see them if I pull the skin of my stomach tight, but other than that nothing. Even with 5% body fat which is really low, there is still a small layer of fat on my stomach, even though my stomach is flat. It’s all with genetics.

  • Rado May 6, 2008, 11:54 am

    the missing six pack
    Hi Jonathan,

    Everyone’s body is different. It sounds to me like you have the super-lean very-efficient energy body-type. Your muscles don’t protrude much because they were built to be small so they take less oxygen to perform and last longer. In your case, I might recommend some weights. Start with the legs, then the chest, and then do crunches with weights on your abs.

  • Jonathan Campbell May 6, 2008, 9:17 pm

    Thanks for the tips..
    I used to have 26% body fat when I was 15(we have a machine at our house, just in case you were wondering how I got this percentage), and before I started running. I ate a lot of crap and I still do. A week before the other post I had just started to eat healthy non fatty foods with six small meals a day and just started to see my abs a little bit more. But the weights do sound like a good idea. I’m 6’1″ and 162lbs, any other advice that might help?

  • Ty May 11, 2008, 2:42 pm

    man… ijm gett pissid off now cant go boxin, dad feears of my head injury, ill have to make home training, now what i need is fat, i but i seem skinny i weigh like 9

  • Aaron May 11, 2008, 9:55 pm

    getting six pack abs
    Hi, I’m a 17 year old basketball player. I lift weights and weigh 176 pounds. So basically, I have been doing a variety of ab exercizes the past 2 or 3 years, and i run a lot for basketball. Also, i keep a very strict diet, but break it on saturdays for a couple cookies here and there. I have about 5-8 pounds of fat on my stomach area, and i just can’t seem to be able to lose it. Are there any suggestions you might have for me?

  • Dana May 14, 2008, 10:17 am

    burning fat
    Hi! Um…I’m 13, 5″4′, and…144-146 pounds. My goal was to get into a bikini by summer, but I see that it’s not likely to happen now. I was just wondering about some other ways to get a six-pack and burn tummy fat…?

  • Dana May 14, 2008, 10:21 am

    Oh, also…
    Also, I forgot to add…
    Um…i’m not that fat around my stomach, like if you were to look at my profile, I don’t look fat. I was wondering if it’s common to carry alot of my fat around my sides…like inbetween my waist and my hips.

  • locrosse May 17, 2008, 2:44 pm

    Getting better abs
    I want killer abs! I have decent abdominals. I run every day and sometimes do situps legs lifts etc. Do you have any better suggestion for me to get KILLER ABS? I’ve heard about thsoe little machines that you place on your abs and they send electrical currents to build up more abdominal muscle. Would you suggest to use this? Does it work better to get the results I need? I’m 17, 5′ 7” and 140 lbs. Pleaase help!

  • Rado May 18, 2008, 3:18 am

    six pack tips
    Jonathan Campbell – 6’1″ and 162lbs is a very lean weight. It sounds to be like you might have some belly pudge. This is re-cycled advice above but a little more in detail for you – you can run or lift weights. If you’re going to run, make sure you do it outside on the ground – running on the ground is a FAR better workout than on a treadmill. Running on a treadmill is NOT REAL RUNNING! About the weights, you need to bulk up hard and fast. Do a ton of leg weights for about 2 months. And then move up to benchpressing for 16 weeks. You will see a six pack then.

    Ty – I’m sorry to hear about your dad’s fears. You can win him over by letting him watch you in the gym to see that you are not getting hurt and that neither are all the other kids. Let him meet your trainer to see that your trainer cares about you. You don’t need fat and you never will! Go for muscle. Sounds to me like you’re a teenager. Here’s some positive advice, all the bulky guys and thick guys that you see now – 75% of them will get fat in the next 5 years and wish they could be as skinny as you. Trust me, metabolism hits them the hardest – thankfully you will be immune to getting fat and will look/perform “in-shape” for the rest of your life I hope.

    Aaron – 5-8 pounds of fat in your stomach area is A LOT! I’m assuming you have more like 2-4. But anyways, tell me how long ago it was when you went through puberty. IF you run a ton already, the next thing to do is bulk up. Heavy leg weights for 2 months, and then benchpressing for 16 weeks. Do it in that order, NOT both at the same time. If you follow this advice to the “t”, you will be fine.

    Dana – I have a good idea of the body type you were trying to describe – thanks for the detailed info. Stay outside and run! Join the soccer team. Watch what you eat. It sounds to me like you’re taking great care to keep your weight down already. Women have to be a bit more cautious. If you’ve never been skinny before in your life, what you’ll have to do is cut down on the fat foods. Eat healthy and stick to stuff that doesn’t come with a nutrition label. Bread, chick, fruits, vegetables.

    locrosse – Those ab energize machines are full of crap! I have a review here on this site bashing them. Steer clear! How long have you been running for?

  • locrosse May 18, 2008, 12:51 pm

    Almost everyday that I can for a good 2 miles. I have a little bit of fat on my abdominals. I’ve been sprinting and jogging for sorts like locrosse. I also eat healthy too.

  • locrosse May 18, 2008, 4:20 pm

    I want to get the killer abs for the summer so please give me more information for quick, killer abs. I’m planning for my summer workout to run a mile in the morning. Later in the evening I will work out on my total gym for an hour. Then I will do sprint jog intervals for a mile, then do Peripheral Heart Action excercises. I won’t do this every day of course but I will run everyday. Is this a good scheduale. You’re a brillant lifesaver!!!!!!!!!!!!!!!!!!!

  • Rado May 19, 2008, 1:22 am

    killer abs
    locrosse – Your workout plan is awesome. Just make sure to mix in light and heavy days. One day is light (this means be lazy, slow-speed, and half-ass it!), the next day is hard and heavy, REPEAT. Too many hard days and your wreck your body’s ability to heal and look better.

  • Aaron May 19, 2008, 5:34 pm

    Hi, thanks for the advice. I started going through puberty at around 13, and I am now 17. I think that what i really need is an extremely strict diet and eating style that will really help me out. Do you have any suggestions?

  • Jonathan Campbell May 19, 2008, 7:05 pm

    I think doing weights should work, I do run outside(part of the track and cross country teams, got a 4:55 mile time) but my legs are pretty much shot after running. If I do upper body weight lifting should I do small reps. with heavy weights or a lot of reps. lightweight, how many do you think is a good amount if I want to just barely do the last rep.?

  • Ty May 27, 2008, 6:35 am

    hey rado m8 , thanx for the reply, i cant go gym dude, too young, but my bro goes n he turnd most of his fat to built[hes 16] he goes like every other daii for an hour or 2, i swear hes tooo bloody tall, goin to 6 feet dude! yh man thx and i will most likely home train like pressups and push ups, i kno not to do weights at my age because it will sunt my growth, but yeah im starting to see my abs come but i can see a lilpart of my ribcage too :s
    ps im 1 of those ppl that when i breath in u can see me lol

  • chris May 28, 2008, 5:30 pm

    ? for rado
    “Heavy leg weights for 2 months, and then benchpressing for 16 weeks. Do it in that order, NOT both at the same time”
    What do you have against doing leg weights and benching at the same time? I am 16, 6’2″ and weigh 190lbs. I benchpress and squat with only a few days in between and thought that this was perfectly acceptable.

  • bil May 29, 2008, 11:43 am

    i want a sixpack asap
    hi im 20 yearsold and 13st im 5 ft 9. im muscley just got a beer belly.lol

  • Tom May 31, 2008, 8:39 pm

    Hey, I’m 17 years old. I have a semi-six pack, but only when I tighten my stomach muscles. I would love to have a six pack without having to tighten my stomach muscles. I’m about 5’5” and I weigh about 125 lbs.

  • drew June 6, 2008, 9:38 pm

    i am 13 5foot 7 and 105 pounds i am tall and strong but i dont have a six pack

  • Rado June 7, 2008, 10:26 am

    more six pack tips
    Aaron – stay away from fats and SODA, stick to chicken, turkey, and fish. Try that.

    Jonathan Campbell – you simply can’t run and lift weights. your body will never allow for it. I tried it 8 years ago, my body just performed like crap.

    chris – there are a ton of articles but the explanation is that your body needs time to recover. When your chest muscles are sore, it takes away from your body’s ability to concentrate on the legs or other muscles. Another thing is that I don’t want people to get carried away with the bench press when the leg weights are what they really need. Doing leg weights gives you numerous advantages that you could never get from bench pressing.

    bil – follow the six pack guide above and you should be fine

    Tom – what exercises are you currently doing? eating habits?

    drew – please post in the forums and let me know what you’ve tried for that six pack so far

  • Siano June 21, 2008, 3:49 pm

    boxing comment
    in your opinion, should i do sprint intervals or jogging 4-5 miles a day to increase my stamina in the ring. My boxing coach tells me to run long distance, however some websites explain that doing sprint intervals is better since boxing is more of an aerobic sport. What isyour take on this?

  • Luke June 25, 2008, 4:05 pm

    yo its luke i kinda stopped training before lng story lets jst say family member died and best friend whos like a bro to me ran away. its all gud now but i still dnt have a six-pack i can feel it and

  • Luke June 25, 2008, 4:07 pm

    yo its luke i kinda stopped training before lng story lets jst say family member died and best friend whos like a bro to me ran away. its all gud now but i still dnt have a six-pack i can feel it and wen i pull dwn d bit of skin i can see it wich is annoying and 3 of my freinds hav six-packs aswell sp cud you please tell me a quick nd gud way to get one and/or make a decent workout for me and wat to eat please man thanks later!

  • cj June 26, 2008, 6:03 am

    wats up im 12 and only have a two pack! i want a six pack because all my friends have one and its kinda imbaressing showing my two pack because one time me and my class went swimming and i had to show my two pack i started inhaling loads of times but lucky me every one thought i had a 4 pack i went on loads of diets but it didnt work help me

  • cj June 26, 2008, 6:05 am

    sory heres my email christbunzi@yahoo.ie

  • Ty June 30, 2008, 8:13 am

    wellow m8
    wellow m8… no reply , i guess your busy.. try n add me on msn so we can talk more aka_ak47a@hotmail.com

    appreciate it thanks

  • lamby July 1, 2008, 11:29 am

    6-pack? or a fat pack?
    im 13 years old- female and want to ahve a 6pack. not a definite one but one that you can sort of see and feel! my friends say im skinny but i want a 6pack to prove it[!] because right now i think i hahve a FAT pack! and that isnt exactly what i want! so how do i get a 6pack? i am about 5’3-5’4 and weigh like 7-8stone?? not sure. please just help me out!!! thank you! [please leave a commment explaning what i need to do to get my 6-pack! :D] thank you!


  • tyre July 3, 2008, 2:59 pm

    six pack/ta
    im 12 and i weiight 115 how do i get a six pack fast before summer end/i been doing all kind of thing and nothing work:please leave a comment and thanx

  • webspawner3 July 5, 2008, 6:11 am

    do pull ups or push ups give u a six pack

    email me back please at webspawner3@yahoo.com

  • jr July 6, 2008, 12:51 pm

    I am 17 and my weight is around 125. I run 3 or 4 miles a day most days. Run stairs and eat healthy. I can tell that i have a slight 6 pack, but want to know how i can improve it and make my six pack stand out.

  • ... July 14, 2008, 12:59 am

    im 12
    im 12 and im 5’2 and 46kg, how can i get a six pack

  • Rado July 14, 2008, 9:43 pm

    the long awaited six pack replies
    siano – I totally agree. Sprint intervals ROCK! I recommend them for everything

    Luke – Please post in the forums so I can follow you

    cj – Please post in the forums.

    Ty – what type of workouts are you currently doing?

    lamby – Have you tried everything in the guide yet?

    tyre – What have you been trying?

    webspawner3 – Both will help you get a six pack.

    jr – what is your height?

    im 12 – What have you tried so far?

  • James August 11, 2008, 1:40 pm

    Fatness Instructor
    The easiest way to get a 6 pack is to go the your nearest grocery store and buy beer. Drink all 6 cans and then your 6 pack will show up the following morning. Try it!

  • jamie August 21, 2008, 3:38 pm

    need a 6 pac!
    hi im jamie i am 15 years old i am 5’10 and way around 9 1/2 stone i’m quite slim but i wan’t a six pac but still i have got a hard muscle what is there but is not ‘100 % visible’ yet i need to work on my pectoral and abdominal muscles please help . thanks w/b

  • Rainier August 26, 2008, 1:35 pm

    to jamie
    You probably still have baby fat since you’re only 15. They will come soon enough. Most of the six pack workouts are centered around intense cardio or intense weightlifting. Hopefully you try both (BUT NOT AT THE SAME TIME).

  • jimbo August 29, 2008, 12:10 pm

    how do i get a six pack?
    hi, im 13 and i was wondering how i can get and maintain washboard abs, i’m 63 1/2 inches and i weigh 103 lbs i do sit ups and use my rowing machine on and off and i cycle often but if i know what to do i will stick with it

  • jimbo September 1, 2008, 5:26 am

    Also i would like to know if i stick to a regime and eat healthy how long will it take to see some good results, please w/b as i would like to start ASAP. :)

  • Andrew September 9, 2008, 3:13 pm

    six pack
    im 13 too and im in in pretty good condition too. I run everyday, do ab workouts and eat healthy. But, how long will it exactly take to get a six pack? Please dont tell me a year….

  • Ajay October 6, 2008, 12:37 pm

    Hey evry1. I turned 13 in august 08. I just wanted to know what will i have to do to obtain a six-pack. I already have i faint one (a really really faint one) and i want to improve on that.
    I am 161cm (5ft 3in)
    I weigh 46kg.
    So how long will it take and wat do i have to do
    Thnx yall.

  • ben law October 8, 2008, 2:52 pm

    6 pack
    im 14 yrs old i want a six pack so much to look good i weight around 9stone and around 5ft 9

  • gibran October 14, 2008, 10:17 pm

    Hey, im 18 years old and stand 5’6″-5’7″ and weigh 140-142. Ive been working out for 4 months straight 5 times a week, running on treadmill and doing bicycle burning avg. 600 calories a day and do tons of crunches and situps. also im doing strength training with weights focusing on the core of the body(obliques n abs) , bench pressing, pullups, curl ups etc. and still dont see the good results i expected. My chest and arms got ripped relatively quickly and surprisingly because i wasnt targeting anything else but my abs. but what i want is a six pack and at this pace it seems that is going to take like 6 more months. I mean, i wasnt even chubby when i began. i only weighed like 5-7 more pounds. I just want advice from someone of what i could be doing wrong.

  • Jack October 17, 2008, 1:14 pm

    RE: Gibron
    gibron, looks like you have something called “lack of abdominal and excretional response”.It is when a person has been doing the right type of excercise but has been excreting too much waste and is urinating in their sleep. You haven’t been wetting the bed, have you by any chance? because if you have then you have the signs of this syndrome. Nothing to worry about and if you want to get a six pack gibron, keep going the way you are but try not to wet the bed and excrete less waste because the stomach’s muscular walls will malfunction if you don’t, this is why your six pack is not appearing.
    Best of luck, Jack. Reply soon Gibron.

  • Broccoli Face October 21, 2008, 8:45 am

    gibron wets the bed
    haha gibron duz too much cack and he wees himself and hes 18! haha wat a pussy cat. whats new pussy cat? whooa uwhooa uwhaaaaoooooo
    gibron cacks his pants! thats why he is not replying to jacks response

  • Jack October 21, 2008, 8:47 am

    Broccoli Face
    stop being so immature and childish. its perfectly normal for a person with this syndrome to excrete too much waste. dont take it to haert gibron and do not feel embarassed.

  • gibran October 24, 2008, 4:01 pm

    Dear jack-ass,
    I was not going to respond to you jack-ass but you seem like a shitless child dying for attention.
    I am afraid that the only thing you know about physical training is bouncing stranger ballz on your little queer face. Im sure you think you completely broke my heart with your little shitless response but instead you made me laugh with your desperate attempt of a little confused fagg trying to seem funny and make new homo friends on the internet. I honestly, and completley understand your situation; but you have to understand that not everyone is like your queer self. Didnt your daddy teach you that? Oh Im sorry, i forgot you where a product of one egg and 15 different sperms from 15 fathers.
    oh n Please dont reply me again with that kind of responses becasue you honestly break my heart.
    Reply soon Jack-ass.

  • Brocolli Face October 26, 2008, 3:03 am

    gibran and jack
    lmaooooo i think i started this i got gibron all hyped up HAHAHA lmao
    jack isnt gona reply

  • Aaron Tsulivan October 27, 2008, 10:49 am

    Jack got his azz fuckin OWNED! LOl koo reply by gibran ” the result of the joining of one egg n 15 different spermz from 15 daddys” Brutal. whaz dat too much for poor lil Jackass

  • Aaron Muller-Yoghurt-Ivan November 3, 2008, 10:19 am

    screw u
    screw u muller faced brat wat a wanave gangsta, stop tryin 2 impress evry one we all knw u r pussified nd ur mom still brestfeeds ya alryt u shit breth dummy. fuk u n ur family and screw u jack ass for startin on gibran he dint do nutin u jus strtd bullshitin 4 no reaso nd aaron what kinda name is aaron tsullivan? u must be draculas flipin gr8 grandson crap hed. AARON

  • Aaron Tsulivan November 7, 2008, 1:49 pm

    Whoever tries to be a kool jump in dumphuque settling down the arguments in this board coming in the rescue of jackass deserves to be bytch slapped like a trailer trash hoe.
    That be you Aaron Muller-Yogurt Ivan. (take a look at ur name first asswipe)
    You bore me with your sorry azz insults, shit eater.
    hows ur mom anus after a pounding last night by your new daddy, me. Pull out your nose out of her azz n jackass’ n try to crawl into them, i made it gigantic. maybe you’ll feel more secure.
    Come on, my lil brother can come up with better insults than that.

  • Aaron Muller face Dracula November 8, 2008, 12:07 pm

    oi u tsulivan. go fuck ur pet dog biatch i know ur craving for it uve been eyein it up since u got it. oi u still ent ansrd my question dumass, you deaf? u need a hearin aid? dum brat are you draculas great grandson? fuk with that name u must be. oi and how dum can u get? u really think thats my name? man are you deaf and dumb? idiotz1 honestly how thick can u get fat crap. oi how can u do my mom if u ent got no penis?oh crap i 4got u got a strap on init!!!!!! shut up you dracula go drink ur moms period blood

  • Aaron Muller face Dracula November 8, 2008, 12:12 pm

    oi herd herd da story u hav to lose weight b4 u excercise for a six pack. how much do u weigh? ill make it easier for you, how many lorries do you weigh? its a nice and easy question, can u understand? is it too complex? too hard LOL dracula needs to lay off da burgers man. how much u weigh biatch lay of da burgers b4 u try nd get a six pack flabby ass. fat crap cant even move. u sweat from blinking. u sweat wen u climb da stairs obese shit. LOL LMAO ROFLMAO!!!!!! FATTY DRACULA BOOM BOOM

  • Aaron Tsulivan November 8, 2008, 8:33 pm

    Sorry to tell ya but u suck at callin people names and insulting. U sure sound like a poor brat.
    O and tsulivan is not even a real name idiot; with all due respect, you’re an ABSOLUTLEY FUCKIN MORON. jajaja.
    Reality is that I am pretty fit, and it sounds like the one who is insecure bout his body is you horseshit self. ( you can search me in the internet im noel morales)
    The crack of ur azz when you bent over to submit to ur perb uncle, makes the crack of the san andres fault seem like a fairy tale.
    Sorry, sorry, it was too funny.I hope i didn’t depressed u back 2 ur suicide moments.
    Any ways, How was ur mom’s cave anus after you pulled your head out? Did you find ur panties? i told u u shouldnt put ur head in there unless she asks for it. what would be left 4 her loyal custumers. Only a head would satisfy her huh?
    I’d send you a pic of myself so u can asure u who i am. But i know you’ll jackoff to it in 2 secs and throw it away, n then go afterr da pics of ur daddy n do it again till u bleed ur sorry azz dick off.
    Wake the F up! Just because you have a couple of dozens of lbs xtra doensnt mean everyone else is like u.
    You are worthless. worthless .

  • Roy December 8, 2008, 2:12 am

    How to get a 6-pack abdominals?
    1) what is the specific thing for the most effect for burning fat?
    2) can i get rid of if i have baby fat? 3) how long will it take for a 14 year old boy to get 6-pack?

  • Mark January 7, 2009, 5:31 am

    what should i do/ how long will it take/
    im 16. 6ft 3 215 pounds. im built and pretty solid but have a little gut. what workouts should i do? and how long do you think itll take? im willing to work hard. but i cant lose much weight cause of football.

  • Tim January 17, 2009, 4:15 pm

    How long will it take?
    Im a 14 year old boy, turning 15 in 2 months. My rugby season starts soon, i play division 1 rugby union, so we get quite a workout at training and become quite fit. I have tried the sit up theory and it doesnt work as you’ve said. I would just like to know how long it would take and what to do.

    Can you please contact me via email. Tim_union_surfing@hotmail.com

  • dave January 19, 2009, 5:46 am

    how many kilometres do i have to run to get six pack in a month

  • gtokid175@aim.com January 21, 2009, 4:54 pm

    6 pack 4 a 12 year old
    hey im 12 years old i’ve been doing sit-ups for 2 years no difference in my abs. So i hope running can really work. I’m 79 lbs and 4 ft 8 inches and i really need a 6 pack. come on everybody knows chicks dig 6 packs and i hope i can easily get one. I would highly appreciate it if you’ll e-mail me at gtokid175@aim.com with more info. Thank you

  • zack January 26, 2009, 3:14 pm

    help me
    Im 14 and im trying to get a six pack for the summer and i need some help i run and sit ups bu they just wont show. plus it looks like i have some fat covering my stomach but everyone says it is skin and i dont belive them can you help

  • Freddy February 3, 2009, 10:45 pm

    i need help
    hey sup, i’m twelve i want to be tough so i can do self defense and and get the perfect girl i have been doing heaps of sit ups and puch ups my mum and dad think what im doing is bad if you can email me on fjarocks7@hotmail.com (all lower case) thanx and your right it is starting to show thanx

  • ........... February 19, 2009, 3:49 am

    Need advice
    heyy, im 14 n i want 6 abs(even 4 will do)buh i don knw how to get em n one more thin tht 1 of ma frnd does nthin except drinking Fizzy drinks(Mountain Dew) n push ups n he haz got 4 abs, how?n i frgt to mention 1 thing tht he iz realy lazy 2 oder wise.
    Email me at ali._.bhia@hotmail.com
    it would be very nice if som help provided

  • Smilesforever(: February 23, 2009, 3:39 pm

    Six Pack
    Hi! If you jump rope, will your six pack grow faster or slower? By the way, I’m 13 and very athletic.

  • James February 27, 2009, 6:25 pm

    i need help
    im a 11 yaer old and i need to get a six pack for some girls i am kinda embarresed to takemy shirt off i need help FAST!

  • mark February 28, 2009, 1:05 pm

    help me
    im 14. i weigh 50kg and am 5ft. i am a very sporty person but an extremely bad runner. how long would would it take to get a 6 pack

  • hassan March 1, 2009, 8:24 am

    A six pack only shows in crunch position
    Hi Im 13 I weigh 65 Im about 5 and I have a very healthy diet I only run in school I do bicep curls weight about 10 lbs and have a very healthy body. I am skinny and but I can only see my six pack in a crunch position or like 2 abs if standing

  • Smilesforever(: March 2, 2009, 2:40 pm

    six pack
    Hi! im 13 also, weigh about 128, and im a girl. i understand the running part, but will it work if you jump rope, play DDR, football, soccer, ect? you know, people, there are more fun substatutes for running.

  • Avi Mizrahi March 3, 2009, 3:26 pm

    Does this affect my growth?
    I’m 14 years old, i read the article and wanted to know if this affect my growth whether or not i have my growth spur. most docters say working out affects your growth and if you want muscles you should have a diffrent/certain type food eating habit.to give the answer
    Email: oavimizrahi@hotmail.com

  • hassan March 3, 2009, 5:14 pm

    This is a personal comment. I do not think weight lifting stunts your growth it is absolutely good for you to exercise because it burns off excess body fat.I need hel p I can oly see my 6 pack when I flex or in a crunch position Im 13.

  • cougar23 March 4, 2009, 10:11 am

    holy crap
    hi i m 12 i am a girl im about 5 ft 4 inches. i have stress fractures in my legs from rinning to much,i can see the top 2 abs forming but i dont kno what to do to loost the rest of the weight on my stomache because i can t run, helpppp

  • Gabrielle March 16, 2009, 5:13 pm

    give em 2 me
    I want 2 know how long it will take me to get abs. How long will I have 2 run, and at apx. what speed. I am a female 5’5 age 13, weighing 135, and no i am not real fat it’s just that I wanna be a little rip at least, a visible cut. Hellp!!!!!!!

  • tom March 18, 2009, 2:56 am

    guess what tools, you dont suddenly go for a run after sitting in a cave for years, it will take 4-6 weeks run 4 times a week and do sit ups everyday cause its builds the muscles and running loses ur ‘FAT’ ok

  • Weirdguy March 19, 2009, 4:35 am

    Im 15 and i got 4 pac (not 6 pac unfortunatly) an i really lazy. Im athletic an really good at sport just naturally. i seriously never eat healthy food and rarely stand up outside of school. could this be generic or m i just lucky. neither of my 2 brothers r as fit as me. same goes for my dad and mum. also dont play club sport only football every few lunch breaks for about 20mins.

    Forgot to add im 184cm (about 6’1 i think) and 70 kg

  • ng March 21, 2009, 7:07 pm

    I am 13 years old 5,5 100 pounds very skinny and have a 4 pack already when i pull my skin up how do i go to a six pack?

  • chris April 2, 2009, 1:48 pm

    kay im 14 years old and i am wondering how long do you have to run for, and is it possible to just run to get a 6- pack/ abs ?
    also how long would it take me ?(months/years)

  • david April 5, 2009, 4:20 pm

    help please
    im a 13 year old seventh grader about 5,6 – 5ft7 140lb most of my weight is muscle although i have a little fat in my stomach. i cant run because i fractured my L5 vertabrae in football about 4 months ago. what else can i do to get my six pack to show? swim? or excersize bike?

    plase email me,

    thank you

  • Mo April 10, 2009, 7:29 am



    Im 15, Im a Very Sporty Guy, I play Alot of Basketball and Football and im Great at it,
    I play Loadsss of Sports im 6ft and i Weigh about 80 KG ! But i Can Still Spring fast and Jump, Its Just the Tummy ??!!?
    So How Do i Get a Sick Pack !!!!!!!!!


    E-MAIL ME ON mohammed_jarad@hotmail.com

  • Tarek April 11, 2009, 8:15 am

    I am 12 and i want a six pack i have been doing pushups, situps and crunches alot but now i hear that does not help at all but how do i get 6 pack by burning fat i dont know how if you know how please tell me back thanks alot.

  • Najib April 15, 2009, 11:24 am

    I am 12 years old and I am not fat but I want really want quick ways of getting a six pack. You can email me at najib1996@googlemail.com if it helps.

  • Xavier April 17, 2009, 2:06 pm

    i want a six pack abs
    Hi I´m 14 yo and i want to congratulate you for your awsome guide ( if i just know it before) and i just want to know one thing, how long will it take me to get a 6 pack ab.
    i´m 5’7 and i weight 132 pounds

  • Xavier April 17, 2009, 2:11 pm

    uh i forgot to tell you that i do tae kwon do
    i just want you to know it just in case

  • Michael May 11, 2009, 6:23 pm

    4 pack to six pack
    hey i have been working on my six pack for about a month i have a 4 pack but want to learn how to get a six pack i am missing my 2 lower abs i think this means that i should lose a little stumach fat that i still carry. And btw girls girls why do u need a 6 pack ur fine the way u are and besides girls aare hotter when they are healthy weight and slender

  • Bharat May 18, 2009, 7:39 am

    How to ?
    hello. i am 15 year old kid. recently i was doing a lot of push up’s, sit up’s etc for 1 year . but i don’t see any six packs. what should i do? pls help me. my email id is dxgarden008@gmail.com. my name is Bharat. Thank you

  • Jamie May 21, 2009, 5:56 pm

    hey rado-
    Ive posted here before but I forgot my login. anyway, I currently am doing track and field and AAU basketball, so I run atleast a few miles just about every day with sprinting and such mixed in. I am in amazing shape, the best of my life, but my six pack isnt as good as it used to be, although my abs are very strong. But I can’t seem to burn the little layer of fat over my lower abs. I figure this is because I’m not growing as much, but its still weird because as much as I run, it doesnt seem to get better. Is there anything I can do to improve my lower abs?

  • Jamie May 21, 2009, 5:57 pm

    Oh and I am about 5″11 and weigh about 155 pounds.

  • Akeem Hyman ajent_xtreme@hotmail.co.uk May 24, 2009, 12:11 pm

    I AM 12 YEARS OLD ABOUT 5,9 FOOT AND 10:080 STONE AND I i have been doing situps and crunches quire a while but stil no 6 pack itd always been my dream beacause unfortunallltly i wasent lucky enough to be born with one
    what else is there that could help apart from running.
    I do tramplining and dancing on a regular basis please help me and reply soon

  • ajent_xtreme@hotmail.co.uk^^^^^^ May 24, 2009, 12:14 pm


  • jim May 25, 2009, 11:58 am

    i want to get a 6 pack.
    Hi i am Jim i am 13 years old i am 5’7 and weight 8 stone. I am really athletic but not muscular im really skinny to. I have been doing sit ups and crunches for months and i also do alot of running but i am not getting anything. Is their anything i can do too help me get a see able six pack. I would really appreciate any advice thanks. I also have a bit of a pigeon chest.

  • PG-13 BIZNITCH June 1, 2009, 3:50 pm

    can u help O6/01/09
    hi i am 13 years old and weigh about 140-145lbs i still have a little body fat and i have the AB Lounge and do like 150 every day along with weights,and i need to know how much i should lose in weight so i can see my six-pac and impress the ladys you know i would also know how long it would take untill i see my abs,how much i should lose in weight,how much i should weigh, good workouts for abs and losing fat i also have one of thos stationary bikes how many carolies should i lose on that and is that good to use please respon i really need you guys help please!

  • owen June 2, 2009, 1:21 am

    plz tell me i want a six pack so bad i spent 23 hours trying to find a sutible site i need help
    plz tel me how o get a six pack man i am 143cm tall 4.7ft and weigh 43 kiloes plz give me awneser my email is owen.rules@hotmail.com thx bro u r da best ill be watin for awnsers

  • Mikeylee4 June 9, 2009, 10:17 am

    i read that you need to get your body fat percentage down to 15% to see them and 10% to really see them

  • terry June 11, 2009, 6:07 am

    i ave a six pack
    im terry and im 17 and i got my six pac by cycling kick boxing and running but i want to move on and try for aeight pac

  • Sam June 13, 2009, 4:11 am

    Please Help
    Thnx very much, i learned so much in this video that i didnt know before. but in 12 years old and have been trying to get a 6-pack. but i only did sit ups and crunches and i barely ran. how long will it take me to get a 6-pack?

  • Drew June 22, 2009, 12:47 pm

    hey im 13 5″3′ and 108 punds i want a six pack in a month how can i?

  • Francisco June 28, 2009, 12:30 pm

    Stomach fat
    so, your saying that all we have to do is lose our stomach flat and we’ll have a six pack?
    but dont we have to work out our stomach muscles too so they’ll get bigger and stronger?

  • callie anne July 9, 2009, 9:40 am

    sit ups don’t work????? Ugh, I’ve been doing them for like forever!!!!!!!!!!!!!!!!!11

  • ashley July 10, 2009, 6:19 pm

    i’m twelve years old and i’d love a 6 pack. i sorta have a 2 pack, but i have belly fat and u can barely see any of it. i’m 5 ft 1/2 in and weigh 115. i’m not fat, but i’m not skinny either.

  • eric July 20, 2009, 11:49 pm

    wait iv been running alot and i can run amile in under 10 minutes and 1/4 in less than 2 min but i still dont have abs

  • hey!! July 23, 2009, 5:46 am

    I am a 13 year old guy with 4(6 kinda)….u see…u can see my 4 packs really really clearly but then my other two are visible but not as much….any way to get those two to stand out or sumthin.????

  • hey!! July 23, 2009, 6:00 am

    i fgt…i am 5’8…and weigh around 50 kg…i am slim and i am a sprinter/…

  • 13 year old July 24, 2009, 12:17 pm

    as we are still growing our muscles are not full devoloped so even if you do have a six pack dont get rid of nearly all your fat since your only a kid ..well a teen

    This only applies if your under 16 or 18

  • Gav August 17, 2009, 7:59 am

    why cant my six pack show?
    im 12 years old and i have a six pack because i can feel it in my skin but it wont show on the outside and i used 2 do 100 sit ups and 100 crunch’s every day but it still wont show so i try other stuff like leg lifts , etc… and it still wont show, can u help?

  • brian August 18, 2009, 6:38 pm

    help me please
    im 14 years old 5 feet and 2 inches and 120 pounds.
    i can kind of see a 4 pack but when i sit down i got rolls.
    how do i get a six-pack please reply

  • Jimmy September 7, 2009, 5:26 pm

    i cannot belive that i go ripped

  • Grant September 13, 2009, 10:27 am

    Im a 13 year old boy, ive been doing lots of crunches and I still dont see results
    My email addres is ripcurlG.9@gmail.com

  • Tyler September 13, 2009, 3:44 pm

    I’m 13, and really tall for my age. I’m 5′ 10” and weigh 120. I am very skinny, as well. I run constantly and eat correctly for the most part, and do around 200 sit ups/crunches a day. I’m starting to see a little, but not enough to be proud of. When I lay down, I can almost see the 6pack, and have an odd Vcut stomach. But standing, as I said it’s not much to be proud of. Any advise? My email is stuppino1386@aim.com

  • Cam September 19, 2009, 11:22 pm

    just wondering
    im 13 years old about 5 foot 6 or 5 foot 7 i weigh between 98 and 105 pounds, i dont know why i dont have a g pack im about average i can feel the 6 pack but you cant see it and i have next to no fat at all on my stomach and abs.

  • Tyler September 22, 2009, 4:06 pm

    Thank you!
    I followed this guide, drank some more protein shakes and kept with the same diet I have been. I can finally see my FULL 6pack! Thanks for the guide.

  • hehe;D September 25, 2009, 9:55 pm

    just telling
    im a thirteen year old girl, and i have a six pack. playing football (soccer) rli rlreally helps. also run, and do some sit ups/ crunches. that helps

  • Cam September 29, 2009, 9:00 am

    just saying
    yeah i play football, soccer hockey all the time im on sports teams and i do crunches and situps almost every night i dont eat very much, my sister that is 9 sometimes easts more than me I just dont understand why everyday i spend hours on end playing sports and mountain biking as well. also i do a 5km run every now and then.

  • bajandiva October 6, 2009, 1:37 pm

    help me
    im a 13 year old girl im five feet 4 weight 118 i do karate 4 times a week dancing twice a week and p.e at skool
    ive been doing karate and dancing since 4 and i want girls abs help me

  • kingy321 October 9, 2009, 8:59 am

    6 pack
    hi im ten and i want a six pack i know how to get one and im close to having one so can you recommend what sports to do except for running because i do that every single day of the week

  • iooioooioiyj October 9, 2009, 11:39 am

    give me a six pack
    hi im 12 and i have been looking at a lot of stuff and they all say diffrent stuff so witch one is the F*** truth

  • michael October 19, 2009, 12:44 am

    iv never worked out or been to gym in my life and ihave got a 8 pac pluss i weight 8 stone

  • michael October 19, 2009, 12:47 am

    and if u dont beleve me just ad me to msn leam-badoi@live.co.uk

  • tino November 15, 2009, 12:14 pm

    hey am 16 i gto a six pack but the bottum of my ab’s got a little fat on them and how can i tighten my skin cus i use to be really fat and i grow alot and lost wieght. reply on this or send me a message at tinoortiz123@hotmail.com. plz and ty

  • Billy November 16, 2009, 10:34 am

    6-pack Abs
    Hey, I’m 13 year old and I have armpit hair, down there, legs and a little facial. I weigh ’bout 116 pounds and am 5’7”. I have a somewhat good six pack and I was wondering what exercises I could do to achieve good abs and pecs to match to show off in pool parties and while taking off my shirt. I would really appreciate your response. My e-mail is williamrodz96@gmail.com
    thank you

  • Camilla November 20, 2009, 1:16 pm

    I’m a girl… 😛
    Heey, im 12, im a girl, and im around 5’4. I have a kinda obsession with getting a 6 pack (: I do long distance runnng mostly. I have just started running 5K every saturday. How long do you think it will take me before my abs are visable? Anything you would advice diet wise? I play hockey too. If you could send me an email that would help. camilla@hotmail.co.uk Ty 😉 I can go up against the boys now (: x

  • Shawn November 27, 2009, 8:48 pm

    Pls Help :*(
    Hello, im a 13 yeard old boy and im around 5’6. I really want a 6 pack. When i flex i can kinda see the layout but no box-stacking packs. This is because, im assuming, that there is still fat covering my abs. Everyday i usually do 200 situps and 25 laps in my pool, (my pools about 100m long). Is tehre anything i can do that will help me get abs, QUICKER and FASTER?
    My email is klcc_30th@hotmail.com TY!!! :)

  • Eadom November 30, 2009, 1:49 am

    Need desperate help
    Hi, i’m a 14 year old boy (turned 14 a month ago) and I desperately need help. I atleast want a four pack. I am about 5 feet 11 inches, and weigh 138 pounds. I can do 60 or 70 situps and a lot of crunches. I used to be obese (180 pounds) about 5 months ago, but started intense cardio and stretching and lost weight. How do I get muscular abs? I also do a decent amount of cardio these days. I also started weightlifting about 2 months ago, and there’s been change since. How do I get a four or six pack? I can feel a bit(only a bit) of muscle near my abs. My email address is : e.dessalene@yahoo.com
    Feel free to comment!

  • luke November 30, 2009, 7:30 pm

    idk what to do
    okay im 6 ft. tall weigh about 130 lbs. and im 14. i have a six pack when i flex but not just standing up strait. ive tried to get a visible six pack before but i never saw any results. i play soccer two seasons a year and tennis (sometimes go running with my friend). what more do i have to do to get what i want?

  • jack December 5, 2009, 4:10 am

    i cant get a six pack 4 some reason
    i am 12, i’m 5’5, and 101 lb. i play basketball 3 times a week, and i lift weights and do pull-ups, and sit-ups, and push ups, every week. and i can’t get a six pack!!

  • austin December 7, 2009, 6:58 pm

    fo jack ( the one on top of me)
    hey, im 13, 5’2 and 109 pounds and have clearly visible abs even though i have “bad genes” from my parents. i run track and play football actually diet a bit so obviously this article is true, running is probably the best way to go and your mostly doing stuff that involves building muscle so get into more higher motion exercises.

  • jazzz December 9, 2009, 6:17 am

    no abs even after 3 months
    hii sir myself jazz frm india sir i m 17 yrs old and want those sexy abs i m working out hardly frm last 3 months i can feel my abs beneath my stomach bt they r not visible at all i exercise heavily with plate of 10 kg on my chest while performing crunches and do alternately bt still i can’t see any result wht shuld i do now???

  • Aaron Tsullivan December 11, 2009, 7:02 pm

    For Jazz
    Its going to sound pretty simple but the key to seeing six pack abdominals is having low body fat. Pure and simple. Now having that said. Everyone has different metabolism and body type. So if you think your set back is a layer of fat or too little muscle development on your abs, you can now start working towards the goal. I mean, if you have little fat (ur skinny) but hardly any muscle, you basically can’t see the six pack. And if you have worked your abs pretty good, they are developed, but you have a layer of fat, then you have to lose that layer. (trust me it happens)
    The best way to gain a six pack, is develop that area, even with slight fat gain. You have to build that section first. Then sculpt it, lose the fat through cardio,. Use up more calories than you take in. this being the last phase.
    Be sure to not work ur abs more than 4 times a week, because they will never develop

  • Aaron Tsullivan December 11, 2009, 7:05 pm

    by the way..
    is Jack or Aaron muller squirt face or brocoli face around here any longer

  • indiandude104 December 20, 2009, 3:25 am

    13 Year Old WANTING a 6PACK!
    i am 13 years old and i am 5’3 and i weigh 100-105… i don’t do crunches (sit-ups) anymore… and i still run about 2 miles everyday… how long do you think it will take for me to develop a 6 pack (my abs are not visible)

  • Gav December 20, 2009, 7:22 am

    12 year old wants a six pack!
    Dude… i want a six pack and well i sorta got one except, only when i used tense my stomach muscles (while standing up) i can see lines where it is apart from the one going down the middle… Now, after hard work and dedication i dont have to tense… i can see lines standing up but still not middle one!
    and running isnt the only way for a six pack, as i did a hell of alot of crunches, sit ups, cycles and more and i can see a slight difference every time… Need help on middle line going downwards though!

  • Gav December 20, 2009, 7:24 am

    12 year old wants a six pack
    i weigh around 40-50 kg and average kinda size

  • Jacob December 21, 2009, 11:39 am

    12 year old six pack help!!!
    Im 12 and I really want a six pack.
    I have a high metabolism (meaning I dont gain weight easily)

    I’m 5″1(ish) and I way 74 pounds (like a said I dont gain weight esily)
    I have very little body fat yet I still dont see a six pack.
    I work out a lot, I run, do crunches, and more but i still dont see any results.

    Can someone tell me like a daily routine or something like that to get six packs

    please help me, Im trying to impress a girl


  • Jane December 29, 2009, 2:20 pm

    Help me please!!
    im an 11 yr old girl and i would like a six pack. Im about 150-160cm in height and i weigh about 40-41 kg. I’m planing to start running. How many times should i go running for in a week and how long or how far should i run. Also how long do you think it will take for me to get a six pack?


  • setch December 31, 2009, 4:54 pm

    idk the title
    im 14 and i have been in basketball, volleyball and track for 2 years, how do i burn the fat then? its not coming off. my email is… setch96@yahoo.com. it just wont come off, and im sick of my stomach an thighs.

  • DEREK January 3, 2010, 9:49 am


  • I lord January 4, 2010, 12:44 am

    I’m 14 years old and i used to be fat, but ive been working out for about a year and although ive got pretty strong leg muscles, i still have a lot of fat covering my stomach area. I do jump roping everyday followed by sit-ups, crunches and pushups and other stomach exercises, but its not helping. What should i do?

  • chris January 4, 2010, 7:28 pm

    im 13 years old, and weigh 115 pounds and im 5ft 6 in. i work out with sit ups and crunches and lift weights. im built pretty good and im athletic. i can feel my abs, but i cant see then. my email is sk8trboy101@msn.com if u can, giv me some ideas and advice on how to get them 2 show.

  • JoeR January 7, 2010, 1:09 pm

    Skinny but fat…
    I’m 14, 15 in 3 months. I’m quite skinny you can see my ribs a bit normally and when I suck in my stomach they are obvious although my gut itself sticks out. My thighs are quite big but my calfs are solid from doing lots of walking. I don’t get much exersize any more. Which exercises should I start doing to build muscle and loose weight? I have access to a rowing machine but that is all. Please help.

  • JoeR January 7, 2010, 1:10 pm

    If I tense up you can see a four pack and if I tense while lying down it sticks out

  • JoeR January 7, 2010, 1:12 pm

    If you need it
    My email is redhead.Joseph@hotmail.co.uk

  • Ben January 9, 2010, 11:06 am

    it was…then wasnt
    ok i am 13, about 5′ 4”, um i used to weigh 93 lbs nonstop, now im 105lbs, i know i am young and muscle development and all that….i used to swim, i used to do basketball, i did alot of karate (1st dan black belt) so i was good on excersize, i was never fat, and i think when i didnt notice i did have somewhat six-pack, but now i do crunches, situps, pushups…im going to start running and doing weights, i have like some belly fat, but not even close to alot, i just rlly want a sixpack for u know impress girls and to boost self esteem i guess…my workouts dont work….im going to start running with a friend whos in track but i need….help….thanks!

  • sam January 11, 2010, 11:45 am

    i want a six pack
    hi im 12 , i really want a six pack i do crunches , sit ups look every day on the computer for good stuff all i find is packages , cardios and all that please help me my email is sam_arsenal_311@hotmail.co.uk and if you go on msn add samul311@hotmail.com

  • aaron January 12, 2010, 11:45 am

    hi im 14, and i need a six pack fast i do crunches and go on the excercise bike pllllllllz reply bak 2 me , by the way i weigh 165 kg.

  • Aaron January 16, 2010, 8:45 am

    Hello I’m 12, I weigh 9.5 stones 5’3″. I do loads of sit ups and crunches I can feel something there’s in my stomach when I tense but it is not visible . Suprisingly I’m not that fat from my weight, does that mean I do have the abs but there’s a layer covering it?

  • Tommy January 22, 2010, 8:17 am

    Is swimming a good exercise to do?

  • trey January 25, 2010, 3:36 pm

    well im 13 and i play footbal for my school.i hav a six pack its just not that visible my forearms and biceps are pretty big for a 13 year old though any help with that?

  • Desmond February 7, 2010, 6:43 am

    Need good exercises
    Hi I read the artical and knew that running was the way to go I just don’t find the time to run and have no idea how long I should run. I’m 16 and 6’4 I weight about 215 to 225 pounds I’m a size 38 in the waist and I wanna build muscle definition Over my whole body. I have really strong legs arms and endurance and my abs are very strong Already (I play tennis) but I want to know hoe long should I run and can I just run up and down the stairs at my house. Also any good exercise for my arm and leg definition would be nice. P.s. I have a weight bar and weights no bench though so any exercises that incorporate this would be nice also thanks I’m advanced.

  • gavin March 15, 2010, 8:41 am

    how do i burn my fat
    hi im gavin and i been doing some ab exercises but my fat is in the way how do i get rid of it fast i plasy football and run for miles i want to become a pro footballer wat do i do loose the fat !! im 17 and weight around 15o pounds

  • mobster1123 March 15, 2010, 10:52 am

    11 year old abs
    i am an 11 year old wanting abs fast as everyone is trying to bull me because they think i am fat but if i get abs fast they wont try to bully me please help me!
    mobster1123 my gamertag on xbox live!!!

  • steve March 18, 2010, 4:36 pm

    13 year old abs
    how much do u need to run to get ur six pack

  • 12year old abs (Almost 13) March 19, 2010, 9:38 am

    I need abs D:
    I am a 12 year old girl. I am 129 lbs and I am about 5’6. I NEED to loose weight. I have nice legs but my stomach is on the big side. I know you can’t target on one part of the body only but I really need to get rid of this stomach fat. (I will be 13 in April so no need for worrying about me being to young) It’s almost spring and I need abs fast for a nice bikini worthy body. Email me with this> Hellojacqui410@yahoo.com
    Thank you.

  • anoymous March 20, 2010, 7:59 pm

    OK this actuall worked. I was doing sit-ups and crunches until hell froze over. But I did this and i haven’t seen my six pack yet put I am seriously close. THanKs.

  • anoymous March 20, 2010, 8:14 pm

    REPLY:12 year old abs (almost 13)
    First its great that you want to get rid of stomach fat at an early age. Even when you get your flat as a plank abs and all the guys will be staring at you :) keep exercising. First get up early 5 – 8 AM then do very intense cardiovascular exercise(perferably running) for 1 minute. Then do a more relaxing cardio (again perferably running) for another minute. An switch back and forth for 20 minutes. So recap 1 minute of intense cardio. 1 minute of relax cardio. 1 min of intense cardio. 1 min of relax. Switch back and forth. 6 out of 7 days a week.( you need at least one day of rest). Have fun with your oh so sexy flat as plank ‘abs. Oh and I promise you’ll see flatter abs in two weeks.

  • anoymous March 21, 2010, 7:19 am

    So really all you have to do is run for a while and i will soon see them??

  • miguel .n March 21, 2010, 12:06 pm

    13 years old abs (almost to14 )
    first i wakeup in the morning and then i eathing 12 in the afternoom and i’m going to the park m,c lively
    and i run like 1hourand 15 minutes i’m trying to run faster and my wieght is (130pounds) and then i do crunches and weights like 40 minutes and i eat tortillas rices chicken, meat and i take ashowerand i have one year doing exercices and i only i have a litle muscla in my arms and legs

  • DareDevil March 23, 2010, 4:30 pm

    Can you help.
    I am a 12 year old and I do not have fat on my stomach at all on the outside. What should I do.

  • Joe Mosley March 24, 2010, 12:39 pm

    hi im 13 and im 6’0 i have a 4 pack nearly a six pack its devolping i run alot for cross country so yeh runing probleys is the best way

  • Zachary March 25, 2010, 3:59 pm

    Dude i followed every piece of your advice for 3 years and i have an 8 pack!!! Thanks alot man

  • Adrian March 26, 2010, 12:56 pm

    I got a six pack!
    THe guys right most people are born with it but its not difficult to get a six pack. I’m 13years old about 5’5 115pounds. ive been lookin at some pages of things about how to tone my six pack but i get no result how to really tone it. i can see it its hard as hell but i need to now how to make some shine and get a 8 pack please help.

  • Cam March 27, 2010, 11:37 am

    Im 12 and i have been doing ab workouts for a while… im 5 foot tall 90 pounds and i have pretty visible abs… im gonna start running everyday but should i continue doing ab excersises or just run…. im trying to impress my gf for summer cuz shes upsest wit 6 packs and if ripped celebs like taylor lautner and others workout and not run how does he have a six pack… brad pitt is another example… plz respond about my plan>>> (:

  • Cam March 27, 2010, 12:04 pm

    oh and dont say my abs are not fully developed cuz u think i havent hit puberty ive got pubes

  • sophie March 28, 2010, 10:38 pm

    soo hard
    hey i’m 13 and i was reading through all of the comments saying that sit ups and crunches dont work and im glad that someone told me that because ive been doing them for almost a year now and nothings happening. i was interested by nulls comments because he’s been trying for three years and he was the first person to comment in 2006 and he’s filled us in about how he’s going. BUT anyway i just need an assured way to get a six pack my mum said going on the trampoline could work but i want to make sure

  • Trey March 30, 2010, 9:33 am

    Yes, abs are nice.
    Currently I’m 16, 6’1 and weigh in around 138-141 lbs. When I was 13 or 14 I used to think I was fat so I wanted to change that. My first year of high school wasn’t the greatest and I didn’t really talk to/hang out with anyone so I had a lot of time to myself. During my stages of growth, when I was a freshman I weighed in around 125 always trying to break 130 but I couldn’t get it to happen, So I researched and started lifting. Also while at home I would do any exercise that would build abs, balance and flexibility. I can’t remember much of what I did, but I’ve always been happy when I first started to see results. After 3 years (freshman-junior) I am proud to say that I in fact do have an 8 pack and for weighing 138 lbs I think I am very fit. My point being is that it takes time, concentration, and all around body mass. When trying to build your ab muscles I have found that it is easier and more enjoyable to work out every muscle while trying to get that ripped look. In my opinion I think people will be much more satisfied with a full cut body and not just abs. My 8th grade year I couldn’t even do 4 pull-ups….now I can do around 25. I also have beaten a goal in bench press; which is 100% bench. It’s (your own weight x 10) so I had to bench press 140 lbs. 10 times. My bench press now is 200! at 140 lbs I find that pretty good. Well I have to go but I wish the best of luck to Everyone! and I might not be some trainer but I know what it takes. Lots of time and effort. Rewards will be great. Cya =) P.S. do not use supplements. Just eat healthy a lot!

  • Nick April 2, 2010, 2:19 pm

    Having trouble
    Hey im currently 14.5 years old, 137 lbs and 5 foot, 9 inches. In seventh grade i lost a lot of weight but unfortunitly a lot of muscle as well, I also only grew about 3/4 of an inch that year so i had stunted my growth and development of muscles, so now ive spen the entire 8th grade year regaining all my weight and muscle, however i have not been seeing any development in my abbs. Even though i run 1hour and 30 minutes every day or go on 30+ mile bike rides. I also lift about 3 times a week, ive been doing this for 6 months now and have seen very little defintion anywhere on my body but my legs, so out of curriosity i went out and buyed a scale that sends an eletrical diss charge threw your body to measure body fat percentage, every time i step on the scale it reads around 15% body fat. Is this to high? Please input your ideas and best of luck to everyone.

  • cameron smith April 8, 2010, 3:38 pm

    hi im 12 and i eally need some help do have anything that will help me get six pck in lets say a week?? if so email metheinfo @ camerongenius@gmail.com

  • Nick April 9, 2010, 3:37 pm

    Unlikely or atleast impossible
    Hey cameron smith, i know how you fell wanting a six pack in like a week, but i am pretty sure that is close to impossible, im sorry to break it to you but getting a six pack means too develop your abadominal muscles (puberty will help with that), and then lose ALOT of fat, i mean ive read in books an donline that most people in order to see their abbs they needed atleast 12% or less body fat percentage. It sucks not having a six pack i know, but what evr you do do not go on some crazy diet, just start running and eat healthy, and in time your abbs will come through, i hope this helps good luck with getting those six pack abbs, im trying too, and remember eat healthy be active and just be patient.

    P.S.= Don’t go on a crazy starvation diet because your body will burn up fat for energy but it will also burn up muscle, so instead of looking muscular and lean at the end, you will look skinny but soft and squishy due to lack of muscle. Anyways good luck!!!!!!! :)

  • Marc April 19, 2010, 12:19 pm

    Hi i am 12 years old 76 pounds and 7th grader.. i want abs i am skinny and i do push ups and sit ups everyday but it jus doesnt seem to work.. i run everyday i am very active and dont seem to see a result.. I am tired of not having abs like every1 else please help me and what is the fastest way of doing this.. please email me


  • peter April 19, 2010, 5:17 pm

    i need help
    can you please tell me what to do. i am 11, and i want a six pack. i am running, doing pul ups and sit ups, cruches and pushups. i am 55” and i am a little bit in puberty. i am a bit obese. i have started dieting bit, and i see very little results. what should i doo?

  • MR P April 25, 2010, 3:58 am


  • that-girl! April 25, 2010, 9:19 am

    help me
    11 year old girl. Wants a slight 6 pack, not like on the picture, like…. a four pack, on my stomach, what does she do?

  • football player April 29, 2010, 10:41 am

    aparently genetically it cant happen
    alright im 16 years old and am one of your bigg strong defensive linemen big shoulders you get the picture currently a sophmore and bench 280 psquat 420 and clean 230 so im not new to the gym im about 5’10” and weigh 190lbs so im not fat but im as you can tell a bigger boy and i want to burn my stomach fat off and get that 6 pack between football workouts 6 days a week and 3 of thoughs days being twice a day how should i go about doing this? remember though i want to burn the fat and not the muscle i want to gain more muscle weight and look good thanks for ur help

  • ! of a kind May 1, 2010, 2:19 pm

    How to get abs
    Hi umm i want abs am 12 5’1 and am 155 pounds what can i do?

  • Charlie May 2, 2010, 3:40 am

    great advise one question
    Hi am 12 years old 5,0 and 92 pounds when I flex my abs I can feel my six pack but i have no idea about how long i need to workout everyday to get the body fat off i really want my six pack showing

  • shane May 4, 2010, 6:28 pm

    have the shape but need the line
    you can clearly see the shape of my pack its just that i need the lines for everyone to really notice that i have one. please respond if you know anything that will help me out

  • nathan May 7, 2010, 3:33 pm

    i have a lumo in my beely i thinks its a 4 pack bit it dosent have line unless i twist and flex how

  • vladik May 13, 2010, 11:39 am

    need help
    ok..look dude i’m 12 years old and i’m 56 or 57 i can see my small 4 pack i’m doing 100 sit ups every night and i think i will make 6 pack to the summer

  • vladik May 13, 2010, 11:42 am

    help me please
    please help me get a six pack i’m 12 years old send me a message vladik123@live.com

  • David May 15, 2010, 7:42 am

    Waiting For Pacs
    I am 11 turning 12 august 11th I play Basket Ball every day with the hope of getting in The NBA and i do 50 Sit ups and 10 push ups every night before i shower and i run alot i am really fast and and the third skinniest person in my class and still no six pac Pleas email me a diet and workout plan for a 6 pac please at djgatuna@gmail.com

  • Andy May 16, 2010, 7:25 am

    A little advise
    So, I used to do this ruitine consisting of 3 sets of sittups once every 2 days for about 6 months. After that, I had the 2 upper adominals showing, where as the lower adominals were just flat. Afterwards i signed up for the gym, i Would go on the tredmills for about 10 minutes, and use the weight machines and cardio activities. I’d do that once every 2 days, and on the day i didnt go to the gym, i’d follow this workout on youtube, something like “How to get a six pack” It’s an official video not just something some random guy made. I’v been doing that for about 2 months now, and i am beginning to see a change, but My stomach is still slightly flat. I have a barely noticable line down the centre, but i cant help but realise what im doing wrong? Any suggestions on how to burn of the ab fat?
    Ima 16 year old boy btw.

  • michael ramirez May 16, 2010, 11:37 am

    six pack
    i’m a10 year old boy and i want a six packmy girlfriend even has a six pack but i’m way way way stronger than her

  • adam hedrick May 17, 2010, 7:15 pm

    waiting 4 6 pack
    k i’m 13 years old, 76 pounds and 4′ 8″(yeah i’m not lying), i do 50 push ups every night and go work out at the gym about once a week, been doing the same routine for about a year now but i have seen nothing what should i do?

  • matthew flanders May 21, 2010, 4:51 pm

    to get a six pack
    i have a 6 pack its just listen to me dont do crunches or any of that other stuff

  • Waheed Jordan May 23, 2010, 4:11 pm

    strength & abs
    How do i become stronger with no equipment for football and how do i get abs with out doing push and sit-ups

  • Ian May 24, 2010, 11:54 am

    I’m trying
    i am 13 and have been trying to get a six pack for about a year now and seeing no results. I am 5’7 and 160 lbs. I bench and workout a lot. I have the build of a football player and am very active. I’m just wondering how many of my other friends my age have six packs and i dont

  • googolplexs May 26, 2010, 4:13 pm

    what do I do
    I have a question if you’re 11 and you weigh 117 pounds what do you do to get a six pack. PLEASE TELL ME A.S.A.P

  • nick June 3, 2010, 10:23 am

    i want one bad
    hi im 5 foot 3 inches and im trying and not suceeding and im a trackstar plz help

  • Kevin June 7, 2010, 10:13 am

    how do you burn off baby fat im only 11 but i want a freaking six pack! I am quite small

  • BORG June 10, 2010, 10:13 am

    does running on the spot lose fat just as much as running around a track or running machine?

  • moeshia June 14, 2010, 8:21 am

    six pack
    well im 13 and i have a little extra baggage around my stomach area and i really want to get a six pack before i go back to school. i do exercises like push up and crunches biut i didnt realizie i waz doing the wrong things so i really need some advice on how i could lose weight over the summer

  • David June 21, 2010, 8:23 am

    Im 14, around 5ft 7 and weight around 8-9 stone im basically toned and i do benchpress and stuff like that. I have a 4 pack lmao but unsure how to get the 6th abs visible? i have the space still for an 8pack ..

  • reid June 22, 2010, 6:16 pm

    i want one
    well i am 11 and i want a 6 pack bad all the girls love them at my school and not realy any guys have one soo i want to have one i am 5 foot i weigh 83 pounds and i am pretty fit not fat and i do around 150 sit ups and crunches a day and i dont realy find anything better wen i flex my abes its realy hard but when i try to grab all the fat its a little just please help me out email me at Reedmills20@gmail.com

  • matt June 23, 2010, 1:11 am

    well im 13 years old almsot 14 but i really wanna lose some weight i gained some weight when i went to new york and i want to lose it im 118 pounds and im going to highschool i wanan have a six pack by then is that true i can get a six pack by running just or do i still have to do situps and what should i eat please give me a list id like to lose weight and get my six pack as soon as possible

  • Beast June 26, 2010, 4:59 pm

    need 6 pack!!!!!
    im “5 foot and 89 pounds i already have a 4 pack but i want 6 pack…

  • hell ya June 27, 2010, 2:18 am

    need a 6 pack
    i am 5foot 1 i have a 4 pack just need a 6 pack i can kinda see it when i flex and kinda beng over but i want it to be better send me a email at reedmills20@gmail.com

  • Jr June 27, 2010, 6:46 pm

    I want a six pack
    I am 12 years old, 97lbs,5″8′. how can i get a six pack.brainblaster65@hotmail.com

  • joshua July 3, 2010, 9:43 am

    i kind of already have a six-pack
    hi, im joshua. im 13 years old and 5ft tall,90 pounds and ive been doing crunches and sit ups for months and now u can actually see my six-pack a little but u can omly see it when i am flexing. i want to see it every time i take my shirt off. but now im gonna start running because i think the only way i cant see it often is because the tiny layer of fat over it. im gonna start running today!

  • josh July 4, 2010, 3:36 pm

    will it still work for someone who is 16 years old
    will it still work for someone who is 16 years old

  • Drew July 5, 2010, 8:08 am

    How to get a six pack
    Im 14 years old i did cross country im about 5″10 weight about 149

    when i strech or suck in my stomach i can see my rib cage or when i dont look skinny

  • Drew July 5, 2010, 8:09 am

    when i say when i dont suck in my stomach i look skinny

  • JT July 7, 2010, 6:27 am

    i am 13 years old 100 pounds 5 feet tall i do curls and crunches and have stomach fat, should i start running?

  • Zach July 7, 2010, 12:49 pm

    Hi i am 13 and i have been doin sit ups and been working out non stop, i am almost seeing my 6 pack but its still not clear. How many times a week and how long will i have to run? Thanks

  • Zoe July 15, 2010, 1:15 pm

    I am 12 and I have a six pack, I’m a girl, I don’t run that much, I eat what I want and I play volleyball. Just lucky I guess! :)

  • Mel July 16, 2010, 12:13 pm

    thanks for the tips!!! 😀

  • michael July 17, 2010, 5:08 am

    help plz
    im 15 and i want to lose my body fat and get a six pack but i hate running plz help

  • hulkhoganjunior July 18, 2010, 11:18 am

    I´m 16 too! and I use to take a jog and play soccer/football often, and by that I get skinnier and if I take push ups I get a six pack ! :) I work out almost everyday on my stomach and everyday I lift 30 kilos

  • Lewis.J July 21, 2010, 5:56 am

    hii am 13 1/2 hav a pak but can only reely seee it when i flex , or jump up and down :/ any tips so tht i can make it visiblee before i stars bk at skl ??it wood be much appreciated

  • keffus July 22, 2010, 10:55 pm

    my email is keffusroberson1@yahoo.com how long will it take fror me to get noticable abes im 5,2 and weight 115 pounds or less

  • Zaid July 28, 2010, 9:25 am

    hi Ive done running like 4 miles every other day Ive been doing multiple ab work outs (plank holds side plank holds for core leg raises and much more) I’m 12 years old weigh 95 pounds 5’5 and play football, basketball,tennis and track Ive been doing the workout for at least 3 months so why don’t i have a six pack

  • Nigel July 28, 2010, 6:56 pm

    Truuth on the fact
    Yes this article is true …. But alot of u r to ting to get watt ur imaging quite yet.. There is muscle mass but that’s not all… Running will burn fat… But do ab workouts also.. And work all ur muscle groups…. Do light reputitions with weights and running and u don’t have to devote ur life just eat rite and keep in shape is the eeasiest healthiest and safest way to go…. Trust me

  • cathal sheehy July 29, 2010, 12:39 pm

    does puberty affect anything???
    im 12 1 of the fittest guys around 4 running i coul run 2 hours straight on a running machine my problem is im as skinny as a fukn bone!!!! i eat LOADS and im wondering does it have anything to do with me not goin through puberty yet please anser PLLLLLLLLLLLLLLLLLLLLEEEEEEEEEEEEEEEEEEEEAAAAAAAAAAAAAAAAAASSSSSSSSSSSSSSSSSSSSSEEEEEEEEEE

  • Jamie Cronin August 1, 2010, 12:24 pm

    i won’t to be able to do this like I’m 14 No clue how tall or how heavy I am so I have a month before skool starts is it posible to get at Least a 4 pack cause you know I’m gettin to the stage when I’m doing football and stuff for P.E and the girls lookin at us all the boys taking of their tops looking good so I want to be able to lift up my top and be able to actually show the girls what I have in store for them so about a month and 2 weeks ! HELP

  • Harry August 4, 2010, 5:48 pm

    These Guys are Right
    These tips are right and good. I now have washboard 6 pack abs only after a few weeks of work but still have to exercise to maintain. Cardio removes body fat, bUt you can reduce the amount of body fat that you consume by eating low calorie high protein foods, like lean fish etc. You burn fat by burning more calories than you consume. By dieting by eating low calorie foods like fish that are still good fir you, you can burn fat more effectively whislt still remaining healthy. Do not stop eating but just rat healthy. Also I found that after I ran 5 km it helped for me to cool down with some situps and exercises like that to work muscles and develop.

    Hope this helps

  • Chris August 8, 2010, 10:51 pm

    How can I get a six pack I’m about 5″8 and 155 and 13 year. Old can someone help

  • Chris August 8, 2010, 10:53 pm

    I’m 13 I’m about 5″8 and 155 pounds and I was wondering If someone can help me get a 6pack

  • james August 9, 2010, 7:28 pm

    im 14 im 6 feet 2 inches and around 165 I really dont kno how 2 get a six pack. I run every other day and play basketball but I still cant even feel a six pack im lost. can someone please help?

  • antny August 10, 2010, 2:47 pm

    im 12 and i was woundering would swimming help get me a six pack?

  • Kenny B. August 13, 2010, 7:08 am

    i want abs
    hello i am 16 and i am 6 ft tall last time i got weighed i was 212 lbs. how long do u think it would take me to do this?

  • collin August 13, 2010, 7:21 pm

    i need a six pack
    i only want 1 cus kids at school make fun of me.hi im collin and im 10.i want the quickest way toget a six pack ive been doin crunches and crap 4 two weeks.my email is collin2000@charter.net i way somewhere around 60 and im 4foot 7

  • christian August 15, 2010, 1:04 pm

    I want abs
    I’m going to be 13 in a month and I’m 5 foot 5 inches and I weigh 124 pounds I have a belly but I’ve Ben working my abs for about 5 months and I’m not seeing any change but if I suck in and flex I can see a full four pack but my bottom abs is just a role so if you know how I can get rid of my belly and get a full tight flat six pack email me at chrishoylman@yahoo.com

  • anonymous August 17, 2010, 4:24 pm

    ********* REPLY FAST PLEEZE**********
    i will turn13 in october i am 5foot 3in.and weigh about 140…… wats the easiest way to get at least a four pack within in two weeks

  • Kyle August 20, 2010, 5:41 pm

    Hey im 15 years old i do basketball i am 5 feet 9 inches tall and weigh 125 pounds how can i get awesome abs please help im starting to run like everyday but not seeing results what do i do

  • Darren August 24, 2010, 2:22 pm

    want to be muscular
    hi, my name is darren I’m 13 and weigh 8 stone 13 pounds and I’m 5 foot 2 and a half. I REALLY want a six pack but my belly looks really fat and I have big love handels this is really frustrating because I can feel the abs on my belly . how long should i run for everyday if I want to loose my love handels and belly fat?

  • Darren August 24, 2010, 3:26 pm

    Want it REALLY fast
    I am going back to school next week and I want to have at least lost some weight. PLEASE reply Really fast PLEASE!!!!!!!!

  • elias August 26, 2010, 9:47 am

    burning fat
    hi im 14 and got a 2 pack and i want to do what other stuff do you need to do to burn fat please reply my email is elias-gazetta@hotmail.co.uk

  • Tristan August 29, 2010, 9:47 pm

    Need abs
    Im 13 no growth spurt yet really skinny weigh about 70 pounds and im bout 4 foot 8 or 9inches. Need help quick!

  • dylan September 2, 2010, 10:55 am

    hey my name is dylan,
    and im very active. and i have a 4pac that u can see
    im 13 and im 5,3.
    im wandering how to get a six pack and im asking anyone if they have a diet pplan menu then could send me becus i already workotu alot and i have a four pack that u can but i want a six pack u can see.
    i can fell my six pack but i want to be able tto se it
    please i need help and if theres anyone out there that could help me with alot of tips and a diet plan menu
    email me at :


  • dylan September 2, 2010, 10:58 am

    appenrently i heard that if u wait tilll ur done puberty u will loss all ov ur baby fat and u will be able to see ur abs alot better but i need help with that….. when do u lose ur baby fat? and will it help u with seeing ur abs better?

  • alec September 2, 2010, 4:15 pm

    i am 15 about 172lbs and 5’7, im muscular and extremly strong for my size but all i show is arm muscle and i got somewhat of a 2pack and love handles, how can i lose weight? im in sports year round and cant seem to drop the fat, in winter ill be dieting hard and taking a pill for fat burning during wrestling. any advice on how to burn fat and to make yourself feel full when you eat?

  • tyrone brady September 4, 2010, 9:11 pm

    can somebody help me
    hi my names Tyrone i need help I lost lot of weight in a year i used to weigh 17 stone but now weigh 10stone 7pounds my hight is 5ft10 and im getting tummy problems i want it to go can somebody tell me someone told me that steroids do you think it would work please answer

  • sami September 8, 2010, 11:21 pm

    im 14 years old and i already have 6 pacs cuz every night before i sleep i do 400 sit up and every day i run! so i thing if i continue my body will be perfect:)

  • sami September 8, 2010, 11:21 pm

    im 14 years old and i already have 6 pacs cuz every night before i sleep i do 400 sit up and every day i run! so i thing if i continue my body will be perfect:)

  • Farhad September 14, 2010, 11:08 pm

    Im desprate
    hi im 12 and my camp is coming in 2 weeks i started doing 180 sittup perday from yesterday
    and i need some suggestions on how to build abs
    im 48 kg 105pounds
    and im 5 foot 4 167cm
    and my email is farhad_916@hotmail.com

  • Samy September 18, 2010, 6:47 am

    Help me out please.
    Alright, im 16 about 5 ft 8 inches tall, 130-135 pounds, and ive been playing soccer my whole life along with a little bit of wrestling, gymnastics, lacrosse along the way. All competitive too, although i practiced about 4-5 times a week 2 hours per night, ive never really had “amazing” abs. I know most of it is genetics, but i do workout more than the usual person. I push my self hard, and do extra ab workouts at home. I think my only problem is my diet. I eat a lott of junk food and my metabolism and sports make up for it. I have a 4 or 6 pack, depending on the day, but i have a thin layer of fat covering my abs. If that layer was gone, id have an 8 packk easy, now i was wondering, what kinds of foods i should be eating? and what i can do to just get that layer of fat off. Please and thank you! and please answer me on my e-mail “samy_darwan@yahoo.com”

  • heyz abe September 18, 2010, 4:27 pm

    have u guyz noticed this thread has over 3 years now :0

  • Chris September 29, 2010, 10:46 am

    I want a Six pack.
    I’m fifteen years old, i weigh 128 pounds and im about 5’10 – 5’11, how much should i weigh before my six pack is visible??

  • mike September 30, 2010, 1:52 pm

    im 13 5ft,7inch skinny and do 300situps a day :) y do i not hav 6 pack? :@

  • Jeff Wong October 1, 2010, 7:20 am

    I want 6 packs
    I am a 11 year old kid and i want to have a 6 pack. I am 67 Lbs, 141cm tall,
    Please tell me how long do i need to run each day and what should I eat each day.

    Contact me Wong.jeff95@yahoo.com.hk

  • Max October 28, 2010, 4:40 pm

    What about biking
    Im not that into running and i love to bike is it good for burning body fat. Im 13 and play so many sports my muscles ache every night. Can i get a six pack from biking?email me at wheelsjenks@gmail.com! Thanks

  • Jimmy October 28, 2010, 7:55 pm

    Cool it people under 15
    Listen everybody here that’s practically begging for a six pack and they are under 15. You’re body has to add muscle mass for your abs to even remotely show. I am 13, I am a living, breathing example of that guy flexing above, I do everything he does. And I am very strong and my upper body is very defined. But, I only have a 4 pack because I for one thing, am not done growing, and I havent filled out. WARNING to all you wannabe situations out there, I do it all (diet, running, weight lifting, calorie control) and sometimes you juts have to be patient. So cool your shit, stop whining and begging for this guy above to bless you with a six pack and either go out there and do some serious work like I do, or be a kid and wait for your body to mature. I do this work because I am what my friends call I man child. I am 6’0 152lbs. I hit a growth spurt but Im not done so I wont have washboard abs for another 2 years or so.

  • depak October 30, 2010, 4:08 pm

    hi i need help fast
    hi i”m depak i weight 65 kg i”m 15 i”m 5*11 i need help to make abs like i do alot of sit ups and cruches try to eathealthy but i need more tips on wat food to eat plz could you give me some advice thank you :)

  • Nick November 2, 2010, 10:30 pm

    Six pack
    Hi I am gonna be 13 in dec i am 5 feet tall wiegh about 115-120. My PE teacher is kinda intense so I get a good 30 min workout from PE at school. I was on a basketball team in the summer but I am not playing and sports at the moment. In PE we run 1/2 a mile every other day which take me about 5 min. We also go into the fitness m once a week and alternate stations. I really want a sox pack by may because that is when we do the swimming unit. By the way I am a boy. I haven’t hit puberty yet. Please tell me what I can do to have a well showing six pack by may 2011.

  • Nick November 2, 2010, 10:34 pm

    Added to my post
    I also have an elliptical at my house so if u can tell me how long I should spend on that daily. And also if it would be good to actually run on the sidewalks one day and go on the elliptical the next day. I think I am also gonna do sit-ups and push ups to build my stomach muscles and also my biceps.

  • Benny November 10, 2010, 1:12 pm

    how to do it
    Hey I’m fourteen years old and gonna be fifteen in january. I’m 5′ 8 and weight about 130 or 135. I work out about every other day and am in pretty good shape. I wanna know how long it would take to get a six pack and for how long I would have to run everyday. I have pretty good muscle mass and I heard it would be easier that way since muscle burns more fat than just the fat on your body. Yeah and I don’t know if this has anything to do with it but I’m a mesomorph.

  • Riley November 14, 2010, 4:01 pm

    I used to do 100 crunches a day im in 6th grade weight 95 pounds and am bout 5 feet i really want a 6 pack by my bday june 16th any good tips to help me cuz all my friends r really skinny except me i really want this i will work hard for it i just need u to guide me down the right path my email is hiphop24723@aol.com

  • mehrab haque November 16, 2010, 1:11 am

    wat du i du????
    im 13 my height is 5.3 i wannna kno is it ok 4 me 2 gett ripped will i hv ani side effeect???
    plzzz help mie email mehrabpagla@yahoo.com

  • kyle November 17, 2010, 11:06 am

    I an 11 years old i am about 4’10-4’12, I weigh about 80-90. how do i get one?

  • kyle November 17, 2010, 11:07 am
  • Morgan November 23, 2010, 10:10 pm

    Im 14 im a girl Bout 5 4 i posibey have nerve damage in my feet and have really bad back problems. I cant always run, would bikeing or speed walking help work? Im about 130 poundd my body fat pecentage rate in october was 25.5%(only know this cuz of skool) and when i has in fifth grade i had a bellybotton hernia surgry, and just woundering if that could effect my exercises?

  • melissa December 3, 2010, 9:56 am

    hey wot dose it mean if u can fell a lump under ur skin in your belly and ur belly is tight and whn u push ur belly it hurts ?

  • Jon December 6, 2010, 12:29 am

    Six pack
    Hi I’m Jon and I’m 12 years old and I woul like a six pack. So I was wondering how would I get a six pack? Also I’m trying too I’m press this girl so how do I get a six pack

  • Sierra December 7, 2010, 4:49 pm

    I am 13 years old and am 120 lbs. I don’t LOOK fat, and my friends tell me I’m not, but when I’m changing i see the fat on my stomach. I wanna look like all my friends. How?

  • Tylerr December 8, 2010, 4:15 pm

    Alrightt, im 13 about 5′ 6 1/2″ 150 im not fat, but i have a little bit of fat covering, about how long do you thinnk it would take me to get a 6 pack?

  • Braeden December 12, 2010, 11:12 pm

    ??? = Profit
    I am 15 years of age, do Tae Kwon Do 2 hours a day 4 days a week, do 250 sit-ups and 70 nose-to-ground pushups per night. I run 2 kilometres daily and have my six-pack begin to reveal itself. I am 6’2″ and weigh in at 170 pounds, how can I improve the state of my abs until they really show without flexing? My email is demonatheart@hotmail.com

  • Tyrone December 14, 2010, 12:12 am

    @ The 12 + 13 year olds
    This workout WILL work HOWEVER at the age of 12 and 13 your body hasnt had its first chance at developing, do not complain if you cannot gain a 6 pack as it would look gross on anyone of this age and is nearly impossible to accomplish. Wait for your growth spurt and a few more years to fill out WHILE STILL KEEPING ACTIVE and it will happen in time. Just be patient as you have not even gone through puberty yet.

  • @seanagnew@ December 22, 2010, 1:57 pm

    help me
    i’m 11 i’m really skinny but no sign of a six pack not even when i suck in my tummy

  • Nora December 27, 2010, 9:44 am

    Hello, im 13 yearss old and want a six pac. What is the eseyest thing to do to Get a six pac in like a monthe? I have been running a little bit but not much. I dont have so much time in the weeks but in the weekends i do. Im not so good at training so if you have something esey That i can statr with maby? Do i have to make shour i dont eat to much?

    Pleas Help me!! I really want this and i need it.

    Sorry my english is bad, im norwegian……

  • Jake December 27, 2010, 2:24 pm

    I’m a 12 year old, I’m 5 foot 8 and 155 pounds. I’m a bigger guy than most my age, but I don’t look fat. I’ve been running and doing sit-ups, but it’s not working. When I flex, I see a two pack until my ribs but it’s been like that for a while. Any tips?

  • tee December 28, 2010, 3:41 pm

    i’ve got 4 months
    i’m a 16 year old girl, in a challenge with one of my boy mates to get a 6 pack before him, i know sounds impossible, i’m 5ft 2, about 8 stone and reasonably fit and active, sit ups usually tone me but any suggestions as to how to win this? thanks

  • Jingles December 29, 2010, 6:49 pm

    Calculate how long for a 6-pack
    I’m a skinny 12 year old (95lbs), and I have a four pack (not very clear), I am 5 feet and 2 inches tall. I play a lot of soccer, have a hard time breathing and have less stamina because of that. I’m a very fast runner, but I tend to lose my speed extremely quickly. I bike around 3 times a week in summer for around 30minutes to 1hour, and go swimming once a week in summer, for 1hour and 30minutes (or more). I play soccer daily at school for 20minutes or more, and play outside everyday (usually), in the summer, either playing running games (man-hunt, cops and robbers) on an approximately 0.45km area we run in). I play soccer from around 3:00 to 6:00 daily in summer. I do an exercises 2-3 times a week (crunches, reverse crunches, and other intense excercises. I need to know how long it will be until I have a strong six-pack, and a visible one.

    Reply as soon as possible,

    thank you in advance

  • Jingles December 29, 2010, 6:51 pm

    ^^^ btw I am a male.

  • Peter December 30, 2010, 3:10 pm

    how to build six pack
    the real way to build sic pack is to eat protein and work out u see u r not just born with one you have to eat vitamins but not just a lil a lot of proetein i mean a lot you can eat nuts,cheese EGGS beans and more also drink milk it protein it has vitamins good for bones 3 things that a bonus look i am 11 and i have done this stuff for a month and i building a six pack its not hard if you have any questions email me at peterandjamesbusiness@gmail.com

  • Luis Silva December 30, 2010, 10:19 pm

    I want a 6-pack what can i do
    Hi well my name is Luis Silva and i weighed around 140 and im 5-6 and im 14 years old and I used to run but i stop but I am not that fat i only have a little fat but what exactly should i do for i could get a 6 pack and if i do situps alot and if i do do situps how much should i do like 100 situps every two days or what??
    Can you please answere me before next year please well thanx that article is going to help me alot L

    Luis Silva from Liberal Kansas

  • Zac January 2, 2011, 1:44 am

    Is this good?
    I think this is very true but I’m 13, 130 lbs, and 9.7% fat and I don’t have to flex to show my six pack is this good or not?

  • Pt January 3, 2011, 11:06 am

    Help me
    I’m 13 and I’ve been doing sit ups. I don’t know anything else, theres not much differance, can you help me? If you can please contact me at: coolmanuk2009@googlemail.com I need one in about 6 months for my Birthday

  • ayobami peluola January 9, 2011, 5:33 pm

    i am a kid who goes to school everyday and i went on a website saying i need 45 minutes workout in a week for 3 days so that means 15 a day but apparently workouts are best done in the morning but i dont have 15 minutes in the day and it’s not good for me to do half a full workout then bath and continue so what do you suggest i do cos before i made my own work out but it was a workout with crunches side bends knee raises leg raises and things like that and i want to know if those workouts are good cos i quit those and stuck to doing 20 push ups a day and doing plank for 60 secs but please tell me what to do my emails ayobami10@live.co.ul

  • ayobami peluola January 9, 2011, 5:34 pm

    this is ayobami again that recently added a comment and its ayobami10@live.co.uk just so you know

  • ........ January 11, 2011, 4:32 am

    how long
    HOW LONG will it take.

  • ayobami peluola January 11, 2011, 9:07 pm

    to the guy jus ahead it takes about 6 weeks for you to start seeing results

  • Jill January 16, 2011, 11:13 am

    Hi I’m a 13 year old girl and I want muscle. On my abs and arms to be more specific. I really want abs, and to not have flab on my arms. Don’t get me wrong, im not fat, I’m 5’8″ and weigh 126lbs. I take dance classes, probably about 7 hours worth a week. I also have gym class 2-3 times a week. I also have trouble getting motivated to workout. Please help me…

  • ayobami peluola January 17, 2011, 5:22 pm

    this is to jill. Well to get a 6 pack you can try some some ab excersices on youtube or you can try doing excersices like front plank, side planks on both sides, crunches, side crunch on both sides and finally leg raises if you do all these for 6 weeks you can start seeing better results Try doing all these and you can easily get a 6 pack

  • me January 28, 2011, 12:26 pm

    i am 11 i do sit ups alot i have some abs but there small and can not be seen unless i flex. i want to add i am skinny. and dont go telling me it’s not possible i have two friends in my grade that have a 6 pack

  • thurman January 29, 2011, 11:35 am

    i want abs
    i am 16 years old i want a firm chest and abs would be a plus. can you help me……lil_tallie@live.com…thats my emai;…. give me tips

  • Alex Kondz January 29, 2011, 1:33 pm

    I’m 12 and i’ve been doing push-ups for a year and not too much results, I weigh 105 pounds and am 5 feet 2 inches.. I have some body fat but I really want a six pack, what should I do?

  • Iain M January 31, 2011, 12:42 am

    The Truth
    Hello im just after reading this and to some of it this is true yes cardio is the best form to reduce your over all body fat yes this will slim down your tummy area to show your abs! BUT what is failed to mention in the above statement, your abs are a muscle that have to be built up your not going to get a six pack by getting slim and losing your fat stores!! Look Muscle and body fat are to diff substances its like saying Water and Petrol are the same because there both a liquid base, let me tell you a secret…losing fat does not mean you will get muscle!
    Im 6 feet 2 i way 220pounds and im 18, i was fat for AAAAGES as a kid i was called Fat Boy by everyone in school, i spent years trying what everyone is saying on theses internet sites “3000 sit ups a day is not the way to do it” WRONG your abs are the strongest muscle in your body they heal fast and are in constant use standing up you have to put pressure on your abs, i spent 1000s on equipment on gym instructers(only thing that matters to most are the cash that follows) and to what end?? nothing i got absolutly no 6pac but then i got really into it since i was 10 i was trying to lose weight and get muscles all over, and trust me i can relate to all of you out there its not nice seeing other people thin fit and popular because of there bodys and all you want is that!

    Iv read some questions and im going to answer them for you!
    For everyone under the age of 16
    i no you all want this and that and you want a 6 pac but trust me you could be at it all day and to no avail,
    1.but what you all need to do is get a good diet program get high protien diet because your metabalisim is at its highest working order at a young age and this will feed the energy to your muscles, veg and drink lots of water(its the best thing for losing fat)
    2. CARDIO lots and lots of cardio its the only way to burn fat and keep muscle gains to a maximum i.e jog for 2min and sprint has fast as you can for 30secs
    3. Crunchs, Leg raises, Cycle crunch, using a swiss ball, side raise, all these will work your core and build a sold six pac
    4. Patince, look this will take time its not going to happen over a week or a month it just wont, and your body has not develped at this stage so doing all the workout will not have a full effect till your older i no that sucks but its the way life is noting you can do but follow what i said Diet, Cardio, Training and Patinces and it will work off

    For over 16
    This will be alot harder as your body is now functioning as you have been for years your metabalisim is at a level field and is unreal hard to get up to a higher wave lent to burn fat more but its alot eaiser when you lose the body fat around your body to build up your abs!

    1. Diet 4meals a day, fish turkey chicken all the high protiens
    2. Severe Cardio i mean 2 hours on a tredmil or cycle bike untill you can barly walk
    3. Training is alot more rewarding then if your young muscles will grow faster and stonger because they are fully develped

    I did all this for a year i went from a 38 inch waist to a 30 my Body fat reduced from 19% to 5% i love my body now and so do the girls i cant stress this point enough do, NO ONE IS THE SAME WHAT WORKS FOR SOME MIGHT NOT WORK FOR OTHERS ITS ALL ABOUT TRAIL AND ERROR so what i suggest is a diary of your weight lost and size and what you did in the gym and week by week it will take more of the waist and show that 6pac and also if something is not working for you look back and see what you want to change!!!

    I would love to hear from anyone who needs help or a program/diet program


    email your first name only, age, weight and what you want i can gurentee you ill help you and guess what i wont charge a thing

  • Omar February 1, 2011, 10:39 am

    6 pack please
    Hey I’m 13 and I’m 5 feet and 5 inches. I weigh about 105 pounds and I”ve been doing crunches and leg raises for a while now. I can feel my stomach hardening and it looks a little stronger but I want to know how to get a six pack. Should I still do crunches and leg raises to build up my abs and run to show them? HOW WILL I GET MY ABS TO SHOW?!

  • Xavi February 7, 2011, 9:00 pm

    I am 13 yrs old and been doing push ups and situps for about 1 yr. I play soccer 3-4 days a week and its does work. I have a hard showing six pack. U have to try not to eat 2 much fat instead try 2 lose it.
    I run alot and i think that helps alot.

  • Freddie February 8, 2011, 12:01 pm

    Hi, I’m 14 years old and I want a 6 pack. Although it is more of a case of putting on weight rather than loosing it. I do a lot of running and press – ups. PLEASE I need help. I really can’t stand my thin body structure.

  • Freddie February 8, 2011, 9:54 pm

    abs and strong chest
    Here’s my e-mail… freddie@kanisius.co.uk Can you give me tips.

  • Jack February 9, 2011, 12:24 pm

    Six pack by summer?
    Hi, I’m 14, 5″6 and about 120lbs. I’m trying to get up to a certain physical standard as after the summer I would like to join the local boxing club. Hopefully I will be able to move onto competitions when I’m older. Also I would like to get a six pack by the summer. I’m allergic to eggs, milk and wheat so supplements, protein shakes etc aren’t really an option (although I don’t know if a person my age should be taking lots of that stuff anyway) I do weights training on a Monday, Wednesday and a Friday and I workout with other various exercises on Tuesday, Thursday and Saturday. Then on Sunday I REST.
    Any advice on how to achieve both my goals by summer would be much appreciated.

  • moinllil February 11, 2011, 3:35 am

    about heights
    im only 14 yrs old and ma height is4.5, will six pack cause to my height.ma email is : moin_awesom@hotmail.com plz inform me as quick as possible………………or send a message in facebook…………facebook id : moinlil islam………….

  • andy t February 14, 2011, 11:39 am

    i am 14 and my friend does a lot of running because he likes it and he has a six pack, and me, i am a bit chubby and would really like to get a six pack but not so keen on running what should i do

  • wolf 12 February 14, 2011, 12:45 pm

    i am 12 and i weigh 106 pounds (and i want some of the body fat gone) so please help me get a six pack

    reply tommorrow at 4:00P.M. please

  • jose February 14, 2011, 7:54 pm

    hi im 11 and i weigh 34kg could u pleasssssseeeeeee help me get a six pack.Dont stress i u cant its fine with me if u cant.

    reply 2 days time at 4:00 PM thanks

  • J shoo February 16, 2011, 7:29 pm

    6 pack
    I’m 5’5, weigh 125 lbs, and 13.75% of my body is fat. How could I get a 6 pack in less than 5 months

  • J shoo February 16, 2011, 7:32 pm

    6 pack
    email me at jake.shooster@gmail.com

  • javier February 16, 2011, 8:16 pm

    im almos 200 pounds
    i want to lose weight fast can you guys tell me how

  • ponz February 19, 2011, 9:03 am

    6 packs
    thanks even though im only ten years old im gonna do this

  • Scott Help Me! February 22, 2011, 6:38 pm

    Help Me!
    I am 13 years old and have a 4 pack that are really strong. I run Cross Country, Track, And Road Warriers and play soccer, baseball and tennis but I still don’t have a 6 pack. I’m five foot four and weigh 92 pounds. Please help me!

  • Scott Help Me!! February 22, 2011, 6:39 pm

    My email is smsoccerpro50@gmail.com

  • Ewan February 26, 2011, 10:33 am

    I have a six pack that is just showing, how do I define it even more so it is CLEARLY visible? And how do I sustain ?

  • alan March 4, 2011, 12:57 pm

    ok thanks
    yeah this is stupid it dont work nun bbluv

  • Aaron Murphy March 6, 2011, 1:35 pm

    Does this actually work or is it a load of bullshit

  • Will March 11, 2011, 8:18 pm

    I’m a 12 year old who likes to run but I can’t run for a long time because I run put of breath easily because I have asthma… So if there are any other excercises could you tell me about them??

  • antony March 15, 2011, 2:34 pm

    how can i get six pack
    ok im 12 in waanted a six pack for years i did 100-200 sit-ups but i still dont have any i only have a two pack please help me

  • I AM AWESOME !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! March 18, 2011, 12:10 am

    i am 11 and i am in good condition with a 4 pack i have been doing crunches for months but still cant see any difference. what should i do?

    i will offer a reward for anyone that emails me luckylukeafl@gmail.com

  • John carter March 26, 2011, 8:21 am

    12yr old lose fat
    Hi I am 12yrs old I have been doing 200-250 situps a dy and running/walking half a mile on a tread mill,I have also been doing 50 pushyps,and recently lost weight,I don’t know excatly how much but I look slimmer,I am 5ft I weigh about 100-105lbs and 45.3kgs,I have a rowing machine and so does anyone have any advice for me to lose fat and get my abs showing a little?I don’t need 6 Pck i just need to lose my fat,my email is