How do i get six pack abs?

Wed, Feb 4, 2009

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Jonathan asked:

Im 16 years old. i am about 6 foot 165lbs. i am on an extremely healthy diet. I know that spot reduction is bologna, bogus. I do cardio such as jump rope ,running, and bicycle riding everyday. I lift weights often. I do crunches(proper form) about twice a week. I am very athletic and get about 2 hours a day of exercise. i know the key to getting six pack abs is to lose over body fat, but i am in an ideal weight. My stomach has some ab cuts, but its nowhere near how i want to look. any suggestions?

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4 Comments For This Post

allistaken1 Says:
February 7th, 2009 at 8:17 am

You have a great start. I would suggest HIIT if you have not already. Check out Guerrilla Cardio -

Your diet may be very healthy, but if it is not geared specifically to your goal then it may not be optimal. For example, you may consider cutting carbs significantly and increasing healthy fats to replace lost energy. It is virtually always beneficial to increase protein intake, and you may not be getting enough.

You should be varying the types of ab excersises that you do. Regular crunches will primarily work your upper abs- you’ll want to work all of the core muscles. Refer to the internet for more abs excersises, or try the Men’s Health ab books. It’s very true that losing fat in the abdominal region is a must, but increasing ab muscle size will make them pop out.

Doing (relatively speaking) low intensity cardio, you won’t get the afterburn of calories that you’ll get from high intensity cardio which is one of the best ways to lose that fat.

Another tip- many studies support the fact that doing that cardio in the morning, as soon as you wake up, and before eating anything, will burn extra fat, not just carbs.

Don’t listen to the guy below- eat 5-6 small-portioned meals per day. It will fire up your metabolism better and keep blood sugar levels more steady. Research it anywhere and virtually everyone agrees 5-6 meals is the best way (as long as they are portioned correctly!)

SubJ Says:
February 8th, 2009 at 9:24 am

Eat only when hungry and eat/drink only three times a day. Only exception is for diabetics. Water can of course be taken. Chew each morsel 32 times so that ur brain gets signal that u have had enough. Take regular exercises and brisk walks. U will loose/gain gracefully and attain the required weight in reasonable time period.

kelly Says:
February 11th, 2009 at 8:36 pm

Here’s a tips that will surely help.

Firstly Do
1)sit-up
2)cruches
3)jumping jack
4)push up
5)pull up

all do this 8 times and 5 set.
and running
i got it when im in the police academy traning

bestquestions Says:
February 12th, 2009 at 10:09 pm

Keep working hard. Sometimes six pack abs don’t come quickly. Diet is almost as important as the exercises you do. I would download the free book on six pack abs available at first then start implementing what you learn. The articles below are also good resources.

Lastly, keep a positive attitude. You can get there. You just need to remember your goal and keep working towards it!

Good luck. I know you can do it.

allistaken1 Says:
February 7th, 2009 at 8:17 am
You have a great start. I would suggest HIIT if you have not already. Check out Guerrilla Cardio -

Your diet may be very healthy, but if it is not geared specifically to your goal then it may not be optimal. For example, you may consider cutting carbs significantly and increasing healthy fats to replace lost energy. It is virtually always beneficial to increase protein intake, and you may not be getting enough.

You should be varying the types of ab excersises that you do. Regular crunches will primarily work your upper abs- you’ll want to work all of the core muscles. Refer to the internet for more abs excersises, or try the Men’s Health ab books. It’s very true that losing fat in the abdominal region is a must, but increasing ab muscle size will make them pop out.

Doing (relatively speaking) low intensity cardio, you won’t get the afterburn of calories that you’ll get from high intensity cardio which is one of the best ways to lose that fat.

Another tip- many studies support the fact that doing that cardio in the morning, as soon as you wake up, and before eating anything, will burn extra fat, not just carbs.

Don’t listen to the guy below- eat 5-6 small-portioned meals per day. It will fire up your metabolism better and keep blood sugar levels more steady. Research it anywhere and virtually everyone agrees 5-6 meals is the best way (as long as they are portioned correctly!)
SubJ Says:
February 8th, 2009 at 9:24 am
Eat only when hungry and eat/drink only three times a day. Only exception is for diabetics. Water can of course be taken. Chew each morsel 32 times so that ur brain gets signal that u have had enough. Take regular exercises and brisk walks. U will loose/gain gracefully and attain the required weight in reasonable time period.
kelly Says:
February 11th, 2009 at 8:36 pm
Here’s a tips that will surely help.

Firstly Do
1)sit-up
2)cruches
3)jumping jack
4)push up
5)pull up

all do this 8 times and 5 set.
and running
i got it when im in the police academy traning
bestquestions Says:
February 12th, 2009 at 10:09 pm
Keep working hard. Sometimes six pack abs don’t come quickly. Diet is almost as important as the exercises you do. I would download the free book on six pack abs available at first then start implementing what you learn. The articles below are also good resources.

Lastly, keep a positive attitude. You can get there. You just need to remember your goal and keep working towards it!

Good luck. I know you can do it.

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