How to build six-pack abs

[BayGBM]

How to build six-pack abs

What is the secret to looking ripped? I lift weights, run and do yoga, but can't seem to get my body as ripped and lean as I would like. Any suggestions?

Adam


Most everyone has the ability to increase strength and muscle tone to some degree, but few have the genes to develop large muscles and the super-cut look often seen on models and actors.

To achieve the physique you want, you need significant levels of muscle mass -- attainable through strength-training. But you also must have very little fat in the areas where you want the ripped look.

Unfortunately for many people, genetics primarily determines where each of us stores our body fat, and even a little bit of fat in an undesirable place can prevent you from getting the look you want. For instance, you can work hard to have strong, toned abdominals, but not actually have a "six-pack" look because of a small (albeit healthy) amount of fat over your abdominal muscles.

An aggressive strength and cardio training program, along with a strict nutrition program, may help you gain muscle and reduce fat to achieve a more cut look. However, the lifestyle changes required to achieve this may simply be too difficult to maintain over time.

Most of the models, actors and others who do have this look have often been extremely lean since childhood -- and have an easier time achieving this goal. Quite simply, they usually don't have any fat to lose in the first place.

For most people, a better goal is to build strength, muscle tone and a lean, healthy body without an expectation of being as perfectly lean as the men and women pictured in fitness magazines and on television. This is possible for most people without extreme workouts, nutrition programs or surgery -- and more likely to be maintained throughout your lifetime.

Jay Blahnik, a Laguna Beach-based personal trainer and IDEA Health & Fitness Assn. spokesman, has appeared in more than 25 videos and is the author of "Full-Body Flexibility." He can be reached at jay@jayblahnik.com or health@latimes.com.

http://www.latimes.com/features/health/la-he-matters26-2008may26,0,5507447.story

[BayGBM]

Do you agree with this?

[Bluto]

can you divide into specific questions 

[PANDAEMONIUM]

I haven't seen my "abs" in I don't know how long so I'll plead the 5th.

[wes]

If everyone just settled for less like this clown suggests,nobody would look good.

Train hard,diet,eat small frequent meals,do cardio,drink a shitload of water,and do it all consistantly and you can get ripped.

It ain`t easy,but then again if it was,everybody would be walking around looking like human anatomy charts.

[fromfattoliving]

If everyone just settled for less like this clown suggests,nobody would look good.

Train hard,diet,eat small frequent meals,do cardio,drink a shitload of water,and do it all consistantly and you can get ripped.

It ain`t easy,but then again if it was,everybody would be walking around looking like human anatomy charts.

I agree man, I have been fat my whole life, and besides still needing to lose 5-10lbs I have a full 6 pack almost have the full cut again (had it last year at 11%BF) its all about hard work and Diet,diet, and diet. people use body type to hide behind as an excuse to be fat and lazy. Body type and genetics play a role. but genetics especially just mean that you are more likely to become fat not that you have to be!!!

[candidizzle]

genetics play a role. but ANYONE can get lean.

withou using drugs you might not be able to hold a decent amount of muscle once you get lean (my body type...cant hold muscle at lean body fat %).. but a six paqck abs is in the cards for everybody

[MisterMagoo]

how can you get six-pack abs? diet.

thanks for playing.

[local hero]

genetics play a role. but ANYONE can get lean.

withou using drugs you might not be able to hold a decent amount of muscle once you get lean (my body type...cant hold muscle at lean body fat %).. but a six paqck abs is in the cards for everybody

youve got the same muscle mass lean as u have fat give or take a few lbs, whatever genetic make up youve got...... people mistake bloat for true size, there the same ones that are mentaly crushed when they diet down for a show and find there 20lbs under there estimated show weight.

[MisterMagoo]

youve got the same muscle mass lean as u have fat give or take a few lbs, whatever genetic make up youve got...... people mistake bloat for true size, there the same ones that are mentaly crushed when they diet down for a show and find there 20lbs under there estimated show weight.

anyone who thinks dieting will result in nothing but fat lost clearly doesn't understand dieting. when you appear to have less muscle and you're weaker, there's a reason and it's not lack of carbs and less "bloat".

[windsor88]

so what is the percentage roughly of fat loss to muscle loss when dieting hard to get a 6 pack?  Say someone at 20% BF.

I am sure you have a calculation Candizzle.

[candidizzle]

anyone who thinks dieting will result in nothing but fat lost clearly doesn't understand dieting. when you appear to have less muscle and you're weaker, there's a reason and it's not lack of carbs and less "bloat".

yup !   definitely gonna lose some muscle to get super lean. and most definitely if your doing it naturally.


fuck me windsor/// lol.... being sarcastic? no idea dude

[240 is Back]

anyone will have abs showing if they train them and get their bodyfat low.

The whole "actors have been lean since childhood" explaination... well... they chose to be active and eat lean since childhood, while most americans have not.

[local hero]

I realy musnt understand dieting, ive only competed since i was a jnr until the other year.... and im tellin you, youve got the same muscle at a fat 280 as you would have at a ripped 230, its only u fat people are so delusional and u actualy think your carrying much more muscle then u actualy are...

For example, if your eating 500g of protein all the way thru, from off season to show time, how can u possibly lose muscle?,,, i could give u a few lbs maybe at the most, no one loses 10 or 20lbs of muscle during a diet unless there an anorexic or a bulemic...

So you tell me, as your such the expert on dieting, what kinda diet are u doin where u loose all that muscle?

[Tapeworm]

I realy musnt understand dieting, ive only competed since i was a jnr until the other year.... and im tellin you, youve got the same muscle at a fat 280 as you would have at a ripped 230, its only u fat people are so delusional and u actualy think your carrying much more muscle then u actualy are...

For example, if your eating 500g of protein all the way thru, from off season to show time, how can u possibly lose muscle?,,, i could give u a few lbs maybe at the most, no one loses 10 or 20lbs of muscle during a diet unless there an anorexic or a bulemic...

So you tell me, as your such the expert on dieting, what kinda diet are u doin where u loose all that muscle?

Agree that most fat people think they have way more muscle than they actually do, but I've read a few studies showing drops in androgen levels associated with training in calorie debt.  Combine a low T level with sub maintenance cals and there's going to be muscle loss even with high protein, IMO.  If you're talking about juiced dieting, that's something else.

[candidizzle]

Agree that most fat people think they have way more muscle than they actually do, but I've read a few studies showing drops in androgen levels associated with training in calorie debt.  Combine a low T level with sub maintenance cals and there's going to be muscle loss even with high protein, IMO.  If you're talking about juiced dieting, that's something else.

solid post..basically what i was going to write.. 

[MisterMagoo]

I realy musnt understand dieting, ive only competed since i was a jnr until the other year.... and im tellin you, youve got the same muscle at a fat 280 as you would have at a ripped 230, its only u fat people are so delusional and u actualy think your carrying much more muscle then u actualy are...

For example, if your eating 500g of protein all the way thru, from off season to show time, how can u possibly lose muscle?,,, i could give u a few lbs maybe at the most, no one loses 10 or 20lbs of muscle during a diet unless there an anorexic or a bulemic...

So you tell me, as your such the expert on dieting, what kinda diet are u doin where u loose all that muscle?

are you kidding? dude i'd love to think that with 0% bodyfat i'd be 190, or that i'd be about 195 on stage. while that may be strictly true if the fat was just sucked out of my body, i know damn well that as i diet i'm not going to purely be burning fat.