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Home arrow BodyBuilding arrow Bodybuilding Techniques arrow 4 SECRETS - How to Get a SIX PACK
4 SECRETS - How to Get a SIX PACK PDF  | Print |  E-mail
Written by Rado   
Tuesday, 05 September 2006

Read 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!

! abs black and white

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!

--- NOTHING COULD BE FURTHER THAN THE TRUTH!! ---

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!


CONCLUSION:

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!


 

*NOTE*: for six pack advice, PLEASE post a message in the forums and someone will assist you there. Thank You!

Comments (509)add
dont know
written by null , December 12, 2006
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 This e-mail address is being protected from spam bots, you need JavaScript enabled to view it (capital j) my name is Tyler

Thank you
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hey Tylor
written by null , January 05, 2007
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.
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Not exactly
written by Johnny , February 15, 2007
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.
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Who wants washboard? Visibility will work just fine
written by null , February 15, 2007
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.
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A tip
written by Johnny , February 15, 2007
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.
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...
written by Ethan , February 17, 2007
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???
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RE: Ethan
written by Agent Rado , February 17, 2007
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.
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I wan't one!!! :'(
written by null , February 19, 2007
Hello,
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!
From,
Miraj.

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trying to get a six pack?
written by Eduardo , February 25, 2007
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.
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...
written by Justin , February 26, 2007
hey
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.
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help me
written by rez , February 27, 2007
hi. i really want a six pasck but i dont know how to get it.what workout should i do.please answer me.
> This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
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written by null , February 28, 2007
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
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Thank You Very Much and can you answer this please?
written by null , March 03, 2007
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?
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need six pack
written by caleb , March 03, 2007
i'm 12 year old i want a six pack too
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need six pack
written by jonathan , March 04, 2007
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 This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
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written by Lisa , March 08, 2007
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
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its taking so long!!
written by KEn , March 09, 2007
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.


Thanks
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responses to everyone
written by Agent Rado , March 13, 2007
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.
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six-pack
written by ronald , March 13, 2007
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??
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RE: ronald
written by Agent Rado , March 14, 2007
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.
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replies to everyone
written by Agent Rado , March 14, 2007
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.


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I want a six pack
written by Cj , March 14, 2007
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.
Thanks
Cj
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Thanks for that advise, BUT
written by Alex , March 15, 2007
[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.
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written by allison , March 15, 2007
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!! ♥
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♥
written by ♥ , March 15, 2007
ok im getting rid of my fat but once i do,, which excercises are best??
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hm..
written by shania =D , March 15, 2007
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 =]
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RE: everyone
written by Agent Rado , March 15, 2007
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.
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Best Way to gain nice abs
written by Me N ATL , March 18, 2007
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.
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Hey
written by James , March 18, 2007
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?
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Tanks Very Much.
written by Alex , March 19, 2007
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.
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how to get a six pack
written by pack man , March 19, 2007
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!!!!!!!!
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I wanna be ripped, how do you do it
written by Jesse , March 21, 2007
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
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I wanna have nice abs
written by Dillon , March 21, 2007
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
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replies to everyone
written by Agent Rado , March 22, 2007
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.
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Another question, and...
written by Steve , March 26, 2007
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.

Steve
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shin splints
written by Agent Rado , March 27, 2007
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.
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idk if im fat
written by null , March 28, 2007
im 125 pds and are 5 feet 5 inches and want rock hard abs. wwhat do i do?
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RE: null
written by Agent Rado , March 29, 2007
what is your body type? Have you gone through puberty yet? Do you have baby fat? Are you already muscular? are you athletic?
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building abs
written by james , March 30, 2007
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
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RE: james
written by Agent Rado , March 30, 2007
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.
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I want a six pack soon.
written by Rob , April 02, 2007
I want a six pack fast. Is there any way you can tell me how? I weight about 140-145 pounds. Please help me.
Thanks
Rob
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abs
written by dandaman , April 04, 2007
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)
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replies to all
written by Agent Rado , April 08, 2007
RE: Rob Rob what kind of body type do you have and are any of your ab muscles showing?


RE: dandaman Congratulations, dan!
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How long??
written by Chris , April 11, 2007
Dandaman,
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.
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RE: Chris
written by Agent Rado , April 11, 2007
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.
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how long will it take if i run up a mountain and run around the mountain for 30mins
written by elliot , April 11, 2007
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
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...
written by elliot , April 11, 2007
its me again... you can email me if you want This e-mail address is being protected from spam bots, you need JavaScript enabled to view it 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
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written by garcia , April 11, 2007
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?
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Thanks!!
written by Chris , April 12, 2007
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!
Chris.
P.S.Are you all from the States, or England or where??
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Oops!
written by Chris , April 12, 2007
Sorry, that comment I just did was for 'Agent Rado', and not Dandaman!
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RE: garcia RE: elliot
written by Agent Rado , April 13, 2007
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?
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written by elliot , April 13, 2007
umm i dunno why would it suffer on my wicketkeeping performance??
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written by elliot , April 13, 2007
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??
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and if i do...
written by elliot , April 13, 2007
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....
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RE: elliot
written by Agent Rado , April 14, 2007
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.
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written by elliot , April 15, 2007
ok thanx thts all i wanted to know ill start doing tht tomorrow.
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what types of bodys
written by mitch , April 18, 2007
what type of body should you be to do either long distance or sprints??
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what body types
written by mitch , April 18, 2007
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
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what body types
written by mitch , April 18, 2007
what body type would you have to be to do either long distances or sprints and how long will it take
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..
written by mitch , April 18, 2007
please replie soon
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how to get a six pack fast
written by james , April 18, 2007
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 This e-mail address is being protected from spam bots, you need JavaScript enabled to view it so if u can help me email me
ty very very much
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?
written by Chris , April 19, 2007
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!!
Thanks!!
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six packkkkkkk
written by Comfort , April 19, 2007
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
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
id really appreciate it

thanks
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RE: to everyone
written by AgentRado , April 19, 2007
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?
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written by Comfort , April 20, 2007
im 19
and how much should i b running?
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RE: Comfort
written by Agent Rado , April 20, 2007
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?
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thanks
written by Comfort , April 20, 2007
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
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RE: Comfort
written by Agent Rado , April 21, 2007
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?
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written by elliot , April 21, 2007
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??
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Help!!!
written by Johny , April 21, 2007
Hi,
I REALLY WANT A SIX PACK!!!
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!
Johny.
P.S. Chris, I am from the U.
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Replies to all
written by Agent Rado , April 21, 2007
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.
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written by elliot , April 22, 2007
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?
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okkkkk
written by Comfort , April 23, 2007
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?

thanks
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Thanks!!
written by Johny , April 24, 2007
Agent rado,
Thanks for your suggestion, but what do you mean by reps??
Thanks!!
Johny.
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written by elliot , April 24, 2007
and i have a litle bit of fat at the bottom of my stomach
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abs
written by null , April 24, 2007
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=]

This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
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replies to everyone
written by Agent Rado , April 25, 2007
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?
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haha
written by Comfort , April 26, 2007
aight, i heard all it does tho is makes u lose water weight an thats it?
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Help!!
written by Johny , April 27, 2007
What exactly is a benchpress???
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RE: all
written by Agent Rado , April 28, 2007
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:

http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
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....
written by tyler , May 01, 2007
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
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written by tyler , May 03, 2007
are you able to lose fat and burn calories and still gain weight
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yoyo
written by Ryan , May 03, 2007
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
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hey
written by Jared , May 03, 2007
yo ryans right guys I have a six pack and i did that

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hey
written by David , May 04, 2007
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.
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written by Agent Rado , May 06, 2007
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.


RE:
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written by tyler , May 06, 2007
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..
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written by tyler , May 06, 2007
so do like knees to chest type crunches?
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my abs show somewhat
written by David , May 06, 2007
massive cardio? how much running do i have to do a week, and how long.
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RE: to all
written by Agent Rado , May 07, 2007
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.
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I want six pack abs!!
written by David , May 11, 2007
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.
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Help!
written by Nolan , May 11, 2007
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?
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written by David , May 11, 2007
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.
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I want a six pack
written by Henry , May 11, 2007
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 This e-mail address is being protected from spam bots, you need JavaScript enabled to view it Please reply. Thanks!
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LOOK AT THIS< DONT IGNOR THIS!!!!!!!!!!!!
written by Jake Schnetzer , May 11, 2007
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 This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

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Questains
written by Kyle Morreu , May 12, 2007
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!
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written by hey , May 12, 2007
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?
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written by Jamie , May 12, 2007
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?
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written by Adam , May 13, 2007
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?
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six pack
written by Joe , May 14, 2007
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?
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ps
written by Joe , May 14, 2007
u can help me at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it thanks
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gay
written by gay , May 14, 2007
fuck u all
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written by Jono , May 14, 2007
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 This e-mail address is being protected from spam bots, you need JavaScript enabled to view it (change the "_" to a "y" for spamming resons)
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Hmm
written by Chris , May 15, 2007
Yes,
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!!!
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six pack
written by cobra_queen , May 15, 2007
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.
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written by Jamie , May 16, 2007
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
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REPLIES TO ALL
written by Agent Rado , May 17, 2007



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...
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Just a little question..
written by corndude , May 17, 2007
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
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also....
written by corndude , May 17, 2007
I play baseball, basketball, foot