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How Can I Get A Six Pack? 5 BIG Reasons Why Your Abs Aren't Growing
Posted by Bryan DiSanto on Jul 1, 2015 in Abs, Burn It UP, Featured Article, Fitness Lists, Muscle It UP | 176 comments
After 1000's of crunches and seven brutally intense ab workouts per week, you'd think that it would all add up to that one coveted, magic number — 6.
It's sad and discouraging when someone puts in a TON of effort to sculpt a rock-solid, well-defined set of six pack abs, yet the results are nowhere to be found. It can be unbelievably deflating. What's an innocent, ab-happy person supposed to do?
One of the most redeeming things about fitness in general is that there's typically a direct correlation between time, effort, and results. It's a simple equation — if you do cardio 45 minutes per day, 6 days per week, you will lose a lot of weight. Given that you do the right exercises, if you follow a comprehensive chest routine and increase the amount that you're pressing over successive workouts, your chest will grow. It's just the way exercise and training works.
Looking at fitness holistically, ab development tends to be MUCH more challenging; bordering on excruciating. I suppose that's why you don't see six packs endlessly populating the earth. And the truth is — it's because most people approach ab training completely wrong and spend their time focusing on things that aren't effective.
Getting a phenomenal set of abs requires smart training, a LEAN, clean diet, and minimal equipment…not ab workouts 7 days per week, ridiculous ab machines, or crunch, after crunch, after crunch.
If you're used to asking "how can I get an amazing set of six pack abs!?" we've got answers. Below are the top 5 reasons why your abs AREN'T growing.
The Top 5 Reasons Why Your Abs Aren't Growing
"Big lifts are the sledgehammer; isolated ab exercises are the scalpel. Leverage both and reap the rewards."
1. You Can't See Them.
This might seem brutally obvious, but at the core (no pun intended) the most important — and fundamental — piece of ab development is being able to see them.
I don't care if you can do the 'Plunging, Deep V, Lower Abs Workout' 18 times over. If your body fat % isn't low enough no one will be able to see what you're packing underneath. For men, body fat should be sub-10%; for women it should be sub-18% for the ab muscles to really pop.
If you want to get your body fat down to 6-pack levels, make sure to incorporate a solid dose of high intensity cardio and emphasize a healthy, LEAN diet.
Bryan DiSanto
I also contribute to Men's Health Magazine.
When I'm not working on my abs (or somebody else's), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Snapchat (BRYDISANTO).
Latest posts by Bryan DiSanto (see all)
- [UPWOD Nº30] The Savage Shoulder Workout - September 27, 2016
- [UPWOD Nº29] The Back & Biceps Hyper Burnout Workout - September 26, 2016
- [UPWOD Nº28] The Six-Pack Abs Obliteration Workout — Abs & HIIT - September 12, 2016
Pingback: Carve Out Your Abs With These Swiss Ball Exercises - Lean It UP()
dr Funzo
Sadly I think you left out the most important factor, Genetics.
You're absolutely right, but bringing genetics into play just sparks people to make excuses for their inability to make a drastic change. Sure, abs and transformation overall will be MUCH easier for some than others based on their genetics, but everyone CAN make a change if they put in enough effort.
If genetics are working against you, it's best to acknowledge that early on so that you're not discouraged enough to quit. It's can be a long, arduous process, but stick with it. You'll get there.
I've seen fat people strip weight and end up ripped. Genetics will determine the shape of your abs and that's it. Training with correct form and good stimulation will make them grow. The 'poor genetics' excuse is for lazy people.
Roger Rabbit
I enjoyed this article. Thank you.
Please write about "realistic" diets.
I need to get a six pack in 2 weeks how can I?
All the gas station have them for about $7.
What are the exercises that I should do to train my 6-pack, transverse and obliques?
Hey JW, here are a few exercise lists and workout plans to check out:
– http://www.leanitup.com/best-oblique-exercises-to-get-ripped-up-abs/
– http://www.leanitup.com/the-top-5-oblique-exercises-to-get-ripped-up-abs-v2/
Lower Abs:
– http://www.leanitup.com/14-uber-lower-abs-exercises-to-flatten-your-belly-and-carve-out-a-sharp-v-cut/
– http://www.leanitup.com/carve-out-your-abs-with-these-swiss-ball-exercises/
– http://www.leanitup.com/wotm-62013-chisel-out-fortify-your-physique-with-the-integrated-abs-workout-split/
– http://www.leanitup.com/workout-plans-forge-elite-abs-with-this-advanced-next-level-six-pack-routine-2/
– http://www.leanitup.com/ab-workouts-the-slice-and-dice-shredded-abs-workout/
I'd also sift through the Abs page for EVERYTHING. http://www.leanitup.com/category/muscle-it-up/abs/
Pingback: [WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout | Lean It UP()
Help me to build I'm fifteen and have a layer of fat I really want abs in two weeks
Chris Harris
Hi, i'm a 23yr old fire fighter. ive been trying to get a 6 pack for ages and ive been doing 30 situps 30 crunches and 30 cross body lifts each night and i think ive hit a plateau, take note i am an ectormorph so i think i might need more work but any more tips or hints or possibly a step by step walkthrough?
Hey Chris (and I'm really sorry about the delay),
I don't have much info on your diet or body %, but it sounds like you need a more rigorous, advanced abs routine.
Traditional sit-ups and crunches really aren't every effective at all when it comes to stimulating hypertrophy (aka muscle size) — that comes from more difficult moves that involve heavier loads.
Give one of our advanced abs routines a shot:
1. [Workout Plans] Forge Elite Abs With This Advanced, Next-Level Six Pack Routine: http://www.leanitup.com/workout-plans-forge-elite-abs-with-this-advanced-next-level-six-pack-routine-2/
2. [WOTM, 7/2013] Cultivate A Dense, Chiseled Core With The Crunch-Free Abs Blaster Workout: http://www.leanitup.com/wotm-72013-cultivate-a-dense-chiseled-core-with-the-crunch-free-abs-blaster-workout/
3. [WOTM, 12/12] Ab Workouts — The Slice And Dice, Shredded Abs Workout: http://www.leanitup.com/ab-workouts-the-slice-and-dice-shredded-abs-workout/
Mike Johsnon
I couldnt get six pack abs then one day I did a massive fart and they appeared
I am 14 I need help come to my house 319a mercer street I'm hot ok please help
I have a question. I understand abs won't show if fat is covering them. Do you have any recommendations on how to lose the last 10 lbs so I can lower the overall fat percentage? When I had more weight to lose it left a lot easier, but now that I'm to the end it won't budge. I'm a super clean eater and I do mostly circuit training currently. Thank you!
Hey Angel —
That's expected; as you get LEANER it gets incrementally harder to lose weight. It sucks, but take it as a sign of progress :). You WILL get through it, you just need to be even more disciplined and work even harder.
Three things:
1. Make sure you're following the diet rules here (vhttp://www.leanitup.com/complete-summer-beach-body-plan/). Cycling calories (#1) is especially powerful for chopping off the last bit of body fat and breaking through any stalls in weight-loss.
2. Make sure you're following a high-intensity resistance training plan (our newest WOTM fits http://www.leanitup.com/wotm-012014-torch-fat-spark-muscle-growth-lean-ups-2014-body-reconstruction-workout-gauntlet/). Your workouts should run about an hour.
3. Do 15 mins of HIIT cardio, post-lifting, 3-4x per week. This is my favorite strategy for zapping stubborn fat really quickly.
Hi im.. A jr in highschool and im about 6 feet 150 pounds and i started doing stringlift 5×5 late july to late september… And to my surprise i was getting some gains…i just recently started going back because of break… Long story short i want a six pack by july and the picture u see is how i currently look when flexing my gut …. Is it possible and what must i do?
Hey Wallie,
Of course it's possible, you've got an amazing place to launch from.
Plain and simple — you need to EAT and bulk up a little bit first. Even if you build up strong abs right now, the rest of your frame really won't support the look.
My advice would be to spend the next 3-4 months (through April) really emphasizing a weight-gain phase to slap on some lean muscle mass. Then spend May & June cutting off any body fat you gain.
For now: cut out all cardio; focus on HEAVY, compound lifts (our newest plan makes sense http://www.leanitup.com/wotm-012014-torch-fat-spark-muscle-growth-lean-ups-2014-body-reconstruction-workout-gauntlet/); and then EAT MORE. Eat 500 calories per day more than what you're eating now, and see if you're gaining weight. If nothing's happening, add 300 more/day, and so on until weight starts forming.
Obviously the extra cals should come from healthy complex carbs and healthy fats; plus, make sure that you're getting at least 1 gram of protein/lb of bodyweight every day (that's 150g/day for you right now).
Awesome article…I have found that cutting back on my carbs and drinking mainly water has really cut my body fat % down…It is truly a great way to lose belly fat!
Is that ok if I'm doin abs 3 times a week for almost hour each time ?
Hey CJ — that's WAY too long. Spend 15-20 mins max, 3x per week, on targeted abs work.
Use the rest of that time on other full-body work — you'll end up working your core HARDER via most compound exercises anyway (squats, deadlifts, clean & presses, etc.). Ab exercises are important for a nice core, but don't sacrifice time working on larger muscle groups. THOSE movements pack the biggest metabolic benefits and stimulate larger muscle gains; two things that are absolutely critical to staying lean.
Does this apply with all muscle groups? like butt and legs?
Absolutely. Legs should make up a large chunk of the workouts you're doing — they pack the biggest all-around benefit.
help im currently 14, almost 15 and i want abs. im flat right now and doing 3 sets of 30 crunches every 2 days. im worried that im doing something wrong. i know im doing all the correct procedures but could you give me some advice on a better faster ab workout?
Per rules 4 & 5, you need to do more difficult exercises. Crunches on their own won't cut it, there's just not enough stimulation or difficulty to really create any growth.
Try any of the routines here — http://www.leanitup.com/category/muscle-it-up/workout-of-the-month/ab-workout-plans/
manny wil
like the post
Thanks Manny.
Great Great Article. Thanks man
Hey im 19 years old Im a size 32 but I have a mid section not huge but by july I want to be well put together I want abd but what am I required to do more then jogging and squats?
i find the best way to shred fat fast and ( tone ) is to implement rowing into your workouts ,i suggest you do 30 min sessions 4 times a week ,every session will be HIIT ,start off rowing at around 30+ RPM for 60 seconds ,then aim for 40+ RPM for 60 seconds ,and repeat ,to make it easier u can do this in 3x 10 min sets ( go on the exercise bike for 10 mins between rowing sets to cool down and gain some energy
To bounce off of Das, I'd suggest a few things beyond what you're doing —
1. REALLY emphasize a clean diet. Nutrition drives all else and forms the foundation.
2. A well-rounded, comprehensive lifting plan. Choose any of our workouts — you should be hitting all muscle groups. Stretching, flexibility, and mobility are critical also.
3. HIIT Cardio. It's a quick and efficient way to burn fat, and avoids sapping muscle tissue. http://www.leanitup.com/hiit-interval-training-the-full-guide-to-fat-incineration-infographic/
Bruh, I'll be 34 in June. When I started martial arts, I was OBESE. I used the, "Kreb Cycle"…picking foods that don't convert to fat and/or sugar, and lost the weight. I'm training now, but my goal is to lower my body fat, to see more muscle definition…especially in my abs. I'm bi, trying to get to know a gay dude who loves abs….GAY DUDES LOVE ABS, LMAO!
EVERYONE LOVES ABS! Biggest things I see, personally, are:
A) your abs aren't big enough to begin with. This happens by increasing the difficulty of ab movements; either by upping the weight or choosing harder exercises. You should also be doing squats, deadlifts, overhead presses, rows, etc. — they're all big moves that indirectly blast the core.
B) there's still a layer of body fat, even if it's tiny. HIIT cardio is one of the best way to plunge into single digits. Diet is also especially important — it HAS to be clean, otherwise you won't see your abs.
i'm 13 years old and 6 feet tall. I weigh 150 lbs, and im pretty skinny. I do Taekwondo and it really helps, but sometimes it goes way to over board. I'm also extremely lazy, so if you could tell me a quick, easy, and efficient way to get abs that would be great, thanks
Lazy and abs don't go together, and they won't ever. There's no quick fix. I won't even entertain that question until you're willing to work for it.
Being lazy wont help at all ! You have to grow out of that nature because if you really want it, then you will have to push yourself to do it to the max !
answer: Sit ups, Crunches, Squats, Planks, Push ups.
hope this helped 🙂
Max Warren
I'm 12 and about 115, 5,8 and i really want abs. (all the girls at my school like them:)..) I need a sorta quick way to get them. I don't think i can get heavy weights for crunches or any other equipment. My eating is pretty healthy yet sometimes we have fast food…
I have 2 questions…
1. What are some workouts i can do without equipment?
2. What should i eat when we go out and also is sweet tea ok?
thank you so much
It really depends on the type of diet that you do have.
answer #1: Planks, Crunches, Sit Ups, Push Ups.
answer #2: You can eat anything with low calories and fat. You also would want foods with good amounts of calcium because Calcium help your bones stay strong longer, help your heart rate, blood pressure and Calcium helps your diet. It would depend on what kind of tea. Like Arizona tea has only 90 calories which is good, but it has nothing else to benefit you such as vitamins or calcium, so that would be okay to have every once in a while. Pure Leaf would be bad for a diet because of all the sugars 18g and the carbs 18g.
hope this helped 🙂
Hey Max —
1. One thing to realize is that you're still really young — it's tough to develop major muscle mass when your hormones haven't fully kicked in yet. So don't freak out and keep keep your expectations in check; you will with time, but there's no reason why you can't START building up muscle definition now. Check out this section for do-anywhere workout plans: http://www.leanitup.com/category/muscle-it-up/workout-of-the-month/do-anywherein-home-workout-plans/
You can literally do this abs plan in front of the TV: http://www.leanitup.com/workout-plans-home-tv-binge-ab-crunching-workout-circuit/
2. Skip the sweet tea. Any sugary, sweetened, processed drinks are absolute ab killers.
And as for eating, try to eat clean, HQ food whenever possible (IE not McDonald's or Subway); center your meals around protein; and fit in plenty of veggies + roughage. Try to stick with meals that aren't TOO carb heavy and focus on healthy fats (don't go to Olive Garden and binge on pasta + breadsticks; avoid anything that's deep-fried or plastered with butter).
would you please show me a diet plan i can use for 6 pack abs?
Follow this as a starting point — http://www.leanitup.com/complete-summer-beach-body-plan/
thanks:) i would like to ask how can i find out my body fat?
Someone at your gym can usually help you out. I'd personally just invest in a handheld monitor. They're like $30 and much more useful than a scale: http://lnitup.co/1guHx8ahttp://http://lnitup.co/1guHx8a
I am currently 8-9 percent body fat (According to my doctor) I do alot of Ab training and I can only see a little bit of result I am 5ft 9″ and weigh 125 I am 15 years old
If your body fat's that low, then it definitely comes down to ab development. Up the difficulty by adding weight or doing more challenging exercises.
Im 17 and i train abs with 7×15 situps on an angled bench with a 18kg dumbell, i also do uphill sprints for cardio, ive cut down on eating and eat chicken and protein suppliment after workouts. I cant seem to get much definition and they dont stand out like ive seen others my age, any advice would be highly appreciated.
Hey Connor — I need more details. What type of training do you do on a regular basis? What's your all-around diet like; is it clean, healthy, and lean? It could be a number of things.
I go to the gym and do 7 sets of 8 reps with curls, chest press, benchpress, chest flies , shoulder press,
Weighted oblique crunches, pull downs with tricep rope machine, squats
I do each muscle area on different days, diet consists of chicken, salad/salad sandwiches, pasta, pint of milk and protein powder. I eat fast food rarely
What's your height, weight, body fat % (if you have it)? It's very possible that you might need to increase your muscle development and pack on mass first for serious definition to show (as opposed to cutting body fat).
I'd also diversify your training and make sure that you're consistently hitting your back and legs with high-velocity, compound movements: check out our latest WOTM for some inspiration (or just follow it as-is): http://www.leanitup.com/wotm-042014-sculpt-ultimate-beach-body-summertime-shred-workout-shuttle/
Also, make sure you're eating a ton of veggies, fruit, healthy fats, etc. — you're eating protein-heavy foundational foods, which is great, but the nutrient content is definitely low.
Thanks for the advice, i am 6'1″ and 76.2kg, body fat is 13% – 15% (im a skinny guy) When you say pack on mass first do you mean eat much more to get bigger then burn it all off after to tone up? And what do you mean by high velocity compound movements?
Body fat % was calculated with a website
I wouldn't say eat MUCH more, but if you're not gaining muscle it's most likely 2 things:
1) you need to eat a little bit (a few 100 calories) and/or increase your protein intake, and
2) tweak your training — your body might've adapted to your workout. Increase the difficulty with more challenging movements that hit your ENTIRE body, and start to increase the weight (by reducing reps).
By high-velocity, compound movements I mean explosive exercises like squats, deadlifts, clean & presses, dumbbell snatches, renegade rows, bent-over rows, pull-ups, squat thrusts, burpees, etc.
You shouldn't pack on much fat, if any at all, as long as you're not overeating — that's typically the main factor that'll lead to weight gain (both muscle and fat). Our WOTMs are designed to gradually build up muscle, but also stimulate metabolism + fat burn, if you're eating right around your maintenance calories.
I'm a 13 year old girl, and I've been eating clean and exercising more for about 4 months now. My legs are nicely toned and my biceps are showing, yet I'm having trouble working on my abs. I've done crunches, sit-ups, 2-minute planks daily, and I still am not getting anywhere. I keep my diet filled with lean meats, veggies, fruits and try to mainly drink water and almond milk (and completely exclude sodas and sugary drinks). I'm not sure what I'm doing wrong any tips or help? Or maybe you can tell what I'm doing wrong?
It's likely #s 4 + 5 — you're doing a very basic ab routine. I'd definitely add some more advanced exercises in and consistently up the challenge/difficulty.
Also, and I don't know what the rest of your training looks like, but moves like squats, lunges, bent-over rows, deadlifts, and standing shoulder presses are all killer for core development.
I'm a 17 year old female and Im finding it so hard to lose weight I have a pear shaped body and when I work out I lose weight up top but never down bottom unsure of what to do?
Hi Rivierre — don't freak, pear-shaped body types are really common, especially for women.
Typically, weight comes off from top-to-bottom, as you've noticed; and that's why you're not getting that instant gratification exactly where you want it. Unfortunately you can't control that, it just means that you need to work harder and wait a little bit longer before you hit the areas you're focused on.
What you can control is A) your diet, B) your workouts, and C) how hard you're working overall — diet, especially, plays a MASSIVE role when it comes to stripping off ab fat. If you're not getting the changes you want, tweak something. Maybe that means honestly assessing your diet and making improvements, or maybe you just need a more intense workout plan (e.g. harder exercises + work) or workout schedule (e.g. 5 days/week instead of 3).
I would also look into doing HIIT cardio (http://www.leanitup.com/hiit-interval-training-the-full-guide-to-fat-incineration-infographic/). It's a phenomenal way to blast stubborn body fat, especially when other exercise isn't working.
Hi, I'm 23 years old, I run 12km every two days, 30 push up every morning and night, a little weight lifting. I started doing all this years ago and just doing it regularly back since 2 month ago.
My height is 175cm and my weight is 70kg. I can see six pack starts to appear when I'm standing up, but when sitting down its not there.
Can you suggest me what I can do with my exercise regiment or anything else in order to gain six pack?
What happens if I just run and do cruncheo you think I can get abs like that ?
I am 21 and working out for about the past 5-6 months. I do mostly abs, chest and bicep workouts, being that those are the muscles I want to show nicely. I do 5 sets of push-ups until I can't and 5 sets of bicep curls until I can't. For my abs workout I do 3 sets of crunches, 2 sets of reverse sit-ups, 2 sets of leg raises and a couple of other lower ab workouts. The wotkout takes me around 1 1/2 hrs. I do feel that I gained a little muscle but I'd like my chest and abs to be clearly showing. My upper abs show a bit and my lower abs not at all. I do have some lower belly fat, but not a lot being that I'm a size 29. Before my workouts, 6 months ago, I used to be a size 31 and lost weight by hardly eating. That could be the reason why I have some lower fat. Do you have any suggestions on how I can get my chest, biceps and especially my abs to show?
If you are trying to gain muscle mass, you are going to have to eat like your life depends on it. This sucks if you're trying to show your abs off at the same time. Idk how you're diet is but it's as important, if not more, then your exercise routine. so it's hard to to do those two at the same time. i reccomend doing a bulk first to add that muscle mass. then cutting. but if that's not your intentions i reccommend a high protein and low carb diet. with your average amount of fats. cause with out carbs you'll need that fat as fuel. try to eat 4-6 smaller meals a day which boost your metabolism eating up that fat and constantly giving your growing muscles nourishment to grow. that's by tid bit of advise for you . best of luck!
not eating enough if dentrimental to every one of your goals.
It was only before I lost weight that I hardly ate. When I was a size 31. Now however I am a size 29 and so Now I eat usual meals, such as pizza or salad, or fish sticks, or chicken, or pepper steak, or hot dogs and stuff like that. I also take a protein shake every day as well. I usually skip breakfast though. Therefor I don't think I should be adding on weight. I do see my upper abs a bit but I can tell that my lower abs are covered by fat. I am not sure if the way to get rid of this fat should be by dieting or maybe lower abs excersize sir maybe cardio or maybe even a mixture.
Cut out the pizza hotdogs and fishsticks. Switch to tilapia chicken and lean steaks or pork. Eat breakfast something easy like toast and hardboiled eggs will go a long long way. Breakfast will kick start your metabolism and help you burn that fat off your stomach do a lot of leg lifts and jumping burpees to cut the fat and build that lower abdominal muscle. When it comes to ab it's 70-80% diet. I'd caught out all processed foods in general if I were you and strictly eat legumes (beans and thinks of that nature) lean proteins a mix of white and brown rice and tons of brocoli and asparagus. It'll save you money if you meal prep with those foods
A great forum is bodybuilding. Com
Tomasz Kuczynski
The simplest truth is that your body needs to proportional for proper posture. If you only workout arms, abs and chest, your shoulders will rotate and you will develop problems after a few years aside form limiting your shoulder rotation, pinching nerves and possible pain.
Best way to get abs to to train for the CFA, west points fitness exam. I trained for about 2.5 months and was able to get model status six pack abs. The only downside is that I am not that big anywhere else. If you can achieve the maximum scores on the CFA, you will have six pack abs, I guarantee it. To train I did a practice CFA every day. The only thing I didn't practice was the basketball throw. I can max out all of the scores besides the basketball throw and the mile run. My pb mile run time was 5min55sec. Having a set goal and a deadline really helps. I wasn't even trying to get six pack abs, just to reach my goal. BEFORE YOU DO THIS, GET BIG FIRST. I have to bulk now because I want to get big and I am probably going to lose my abs lol.
HI, I am 19 and started going to the gym a month ago. I run 2 miles everyday and workout times a day. I workout biceps, triceps, chest, legs, shoulders, back and abs. I try my best keeping a healthy diet by eating non fat foods. I stopped eating fast food and usually eat home cooked meals from my mom. I want to get abs and many people tell me different things on how to get them. I just stated going to the gym and I dont want to waste time working them out really hard if thats not going to help. I would like some recommendations on how to pursue my six pack journey. I am 6'0 and weigh 175 Ibs.
First off you workout waay too much. You're doing too much cardio. I'm assuming you not only want abs, but to be muscular?.. if so, you should limit cardio to low impact. Go for a 35 minute brisk walk in the morning every other day. Or if you really want to shed some fat do a little HIT, do sprints about 2-3 times a week.
You're focus should not be solely on visible abs, think of making progress everyday to being a stronger version of you. Your perspective should be lonnng term, like years. I mean sure you could drop body fat % low enough in the next few months so you have visible abs, but that's incredibly pointless and superficial.
Figure out your nutritional requirements (calories & macro nutrients). Buy some whey protein!
eat primarily low glycemic foods
cut sugar, sat fat, trans fat intake
take a multivitamin and fish oil
Do a lot of compound exercises (deadlift, pull-ups, bench press, cleans)
LEARN CORRECT FORM FIRST.. && then lift heavy ass weights
Focus on constant progress every day, and eventually YOU WILL get there!
Tomasz Kuczynski
Unless you are running enough to cause a large deficit in your calorie intake (5-6 miles without proper nutrition) your cardio will not diminish your result. Cardio actually helps muscles recover quicker. I gained 40 lbs of muscle in 8 months while walking close to 20 miles (5 hours a week) and running close to 12 miles (2 hours a week).
Tomasz Kuczynski
I'm not trying to rig on you, but running two miles a day (which is roughly 16 minutes of cardio) will not cause any issues. Mariusz Pudzianowski (nearly 300 lbs strongman) as well as many other body builders or powerlifters always talk about incorporating cardio into their routine. The myth is that cardio prevents muscle growth, but that's all it is – a myth.
Tomasz Kuczynski
It depends on your goals.
I don't think your cardio will diminish your growth. So running two miles everyday shouldn't be an issue.
You would either lift light with high reps to lean out (15+ reps per set for 5 sets) or you would lift heavy with low reps to build muscle mass (8-12 reps is usually considered a norm for building mass, 4-6 if you want to get into powerlifting).
One think to keep in mind is that building more muscle mass will allow you to achieve a lower bf% down a road. About a year ago I was 155 lbs and I simply ran and worked out abs, after 8 months of hard work and lifting I am at 197lbs with 15% fat and an outline of a six pack though that stopped being my goal as I started to concentrate more on my back, shoulders, arms and quads – core is still important but it's reserved for my days off.
I am the exact same height and weight as you! The key is diet! Building a lean body is 70% diet and 30% gym. I very rarely do ab excersises I only do them because I want my core to be strong for leg day but really that is it only reason I have abs is I've very low body fat. Just eat clean
Hey Martin,
1. Your diet needs to be consistently on point, as Tyler mentioned. Like, really clean — loaded with protein, veggies, fruit, healthy fats, and complex carbs; sans sugar and processed garbage.
2. HIIT cardio. It's one of the most effective ways to chisel off body fat, especially across the abs as your body fat continues to drop.
3. A holistic workout plan. Legs, back. and shoulder training tend to simultaneously smash the abs and core (with moves like squats, rows, deadlifts, lunges, etc.). Hard, effective workouts are mandatory.
4. If you're looking for aesthetic abs with cuts and definition, direct ab training is smart 2-3x per week. Do it every 3 days around your regular training schedule.
It's not easy, but put it altogether consistently and you'll get there. Once the results pop it's magical.
the results stands with growth course
I eat cake every day and none of that chewing is losing me any weight. What am I doing wrong?
cAKE is what is stopping ye my youngling. I have ze most ripped abs in de vorld. ju must not eat ze cake. MOWAHAHAHAHHAHAHHAHAHAHHAHHAHAHAHAHAAHAHAHAHHAHAHAHAHAAHHAAHAH
bitch please, i am 15 and i have a sixpack hahahaha
I bet you also play CoD and brag about how you fuck other peoples mothers.
Good for you 🙂
Is that why your on a page for how to get them?? Wanker.
I'm fourteen and I'm working to get bigger muscles in general. And I'm a little more modest than you, Kevin. And not a total braggart.
Hi I am 12 and i am 172 cm and 61kg.what do u thnk,can i do exercises or not…I saw my upper abs but i cant find my lower abs :/
Higher chickens
Cm cock meat is that a weight in chickens?
Best BuildAbs
I've read your post and it's really interesting, and I really recommend going to my profile there's a program I used to build super abs really fast.
Here's my profile http://healthsolutiononline.com/abs
Thanks BestBuildAbs you are my hero realy thanks
Judging by how fat n hot my stomach is, y ould djo ev r wan 2 gedda six pak man. Just play pak man. CHAAAAAAAAAAAAAAAAAAAAA
i eeat sHIt whie dont i lsoe weighT???!??!?!
I'm 17 Years old, 5'7 and weigh 270 pounds. Whatbis the fastest way to lose weight and get abs?
This helped me a lot to get six pack abs – http://sixpackrevolt.com/
I'm 13 years old ,5″1 and how can u get abs
Tons of information on this site, but this article in particular is the foundation! The more you explore this site, the more you learn!!! Read this first, and abide by the lifestyle change. Then, implement the cardio, diet, and weight training into your daily life.
hey im 15 years old and im doing the "Barbrothers workout" everyday (4 sets of everything)… im eating healty food. and im on diet
should i run every day? or is good to run 8km once in week?
(183cm and 68kg)
Hi,I am working on getting abs…Here's my health facts: Age 15,Weight 113 LB With Body Fat 6.4%…And I don't have Six Pack Abs yet,what am I doing wrong,even the diet is healthy…
I can almost guarantee you that you measured your body fat with an inaccurate method, and got an unrealistic idea of what your body fat is. The only 2 accurate ways to measure body fat are underwater weighing and a dexa scan. I'm guessing you used calipers, or used a scale that's supposed to be able to detect body fat, but those are INCREDIBLY inaccurate. If you were really at 6%, your abs would be extremely defined. I mean popping out. When I was your age, I was 6 foot 2, 140 pounds. I was SUPER skinny. And yet I never had a 6-pack. I had my body fat tested at the gym on one of those scales, and it was 3%. The trainer who was testing me was blown away. I knew it must be wrong because I didn't have a 6 pack, so I went and got an underwater weighing the next day. Guess what it actually was? 13%. It was 10% higher than the stupid, inaccurate scale said. So I'm guessing you used one of those wildly inaccurate methods, and it underestimated your body fat by 7-10%. Your body fat might be 14% or higher in reality. You can't trust any test to be accurate other than underwater weighing and dexa scan (dexa can only be done at a hospital). Once you get your body fat down to 8% or so (I mean really, truly 8%), you will have a 6 pack. That's what I did. I bulked up and added about 15 pounds of muscle (and increased my body fat to 17%). And then I went on a diet, while continuing to lift weights, and my body fat slowly but surely melted away over the course of 4 months. Now I finally have the 6 pack I never had when I was much younger and skinnier, because my bodyfat is actually under 10%. You'll have a 6 pack when yours is too.
Yeah,that's what I think…I used an electrical scale which as you may put about 10% fat inaccurate.. So I am guessing about 17% in my body,I have started working out everyday but I wanted to consult you guys about how many calories should I intake and how much percentage of nutrition (fat,carbs,protein)…And also how long to be working out and what sort of work outs..Currently I am doing 1 hour wotkout ,followed by 30 mins HIIT and 1600 Calories Intake…
Your cals should be closer to 2000 with that workout schedule. Eat somewhere along the lines of 30% protein/45% carbs/25% fat — really examine the quality of food that you're eating, and make sure you're getting enough protein. That's often a key limitation.
I'm concerned that you're eating too little, given how much you're exercising (30 minutes of HIIT and an hour workout is a TON). I'd personally recommend focusing on your weight-training and building up muscle mass first. Make sure you're doing quality exercises and increasing the weight over time.
Last, make sure you're getting a rest day every once in a while. That HIIT protocol is ridiculously intense and hard on the body — cap it at 3x per week max.
Pawanvir Singh
Bryan I was thinking of getting the fat to the six pack one(5-8%) and then increasing the diet to gain the muscles… What do you think?
If your body fat really is that low, It's definitely a growth issue. It doesn't matter how lean you are — if your abs don't exist, they won't show up.
Start doing more challenging exercises and add weight (a la #s 4+5). Just like any other muscle group, the abs respond and grow size-wise when you progressively up the difficulty.
Hey man
Thanks for the advice. Im having some problems, im 17 and kind of thin with body weight 70kgs and height 6 feet 2 inches. I have muscles in my arms, back,chest but my abs dont seem to work out.
i do leg ups, bicycle, crunches, planking every two days but the stomach still juts out.
I run on the treadmill for 6-7 minutes
Hey man
I am 148lbs, 5.8. Body fat about 20-24% My goal is to bulk and cut at the same time. Clean diet with 200 protein, 100 carbs, about 50-70 fats. Regular vitamin pils and protein shake. 5 days weight training with including 2 days intense abs training. Literarlly no cardio. Is my diet good or do i need to change it ? What else should i do to burn fat and how many days ? Should incorporate HIIT and how many days ? should i take any fat burner to burn fat quickly ?
You NEED cardio…..Trust me! I was doing training very similar with a very simliar diet…….save yourself the headache and do your cardio..
Definitely agree with Jorge. At the very least add HIIT after your weight training 3-4x per week. Start there. Also, make sure your workouts are intense and optimal for body recomposition. Give this a read: http://www.leanitup.com/oh-mistakes-youre-making-14-fitness-tips-workout-smarter-maximize-results/
Tough to tell on your diet, but make sure you're eating clean, QUALITY food behind those macros. Don't underestimate how important diet is, especially as you drop into the teens.
Too bad I didn't stumble across this website earlier, because I've found a website that has put me into shape in less than a MONTH!!! Yup http://deadsimplefitness.com/understanding-how-to-get-abs had worked for me and it's information is separated from all I've ever seen although it isn't a huge site. But I like this one as well, nice!!!
Hi Bryan,
I'm looking to develop a six pack……my stomach is pretty flat and my body fat back in February was 15%….probably less now…….all you can really see on me is the outline that goes around the rectus abdominus….but no actual individual packs (not even the top 2)…..I'm assuming I need to increase the difficulty, but just wanted to hear any feedback you have as well. Thanks!
Leandro Russo
Amazing article! One of the best articles on the issue of 6-pack building where 5 key-issues for a sculpted and ripped 6-pack are very well-written and explained. All the details and factors to make your abs show that are analyzed in this topic are 100% true despite the fact that they may upset/disappoint some people if they do not implement them in their workout. Personally, I particularly enjoyed the 5th key-issue which talks about the need to increase the difficulty. Indeed, by increasing the weights that you lift you instantly stimulate the abdominal muscles concerned and you simply challenge them to perform successfully at this new, more difficult and more advanced exercise. Of course, with a heavier weight you increase the pain that you feel as well, but this is exactly when you manage to give growth and strength on your 6-pack. http://www.lifetoliveit.com
tanx for your page
Parion Alexander
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Check out this link for top abs secrets
I'm a 14 year old girl 119 5′ 5″ and do water polo and swimming for at least 2.5 hrs every as well as doing crunches, planks and bicycle sit ups and eating about 1450 calories daily. What else should I do to get abs
Hey Alex — I'd definitely add a resistance/weight-training workout routine, along with a more blown-out ab regimen.
You're definitely going to need to do MUCH more than that to build up your core muscles.
If you have longer/more specific questions, feel free to drop them on our message boards: http://www.leanitup.com/chat
Im 5'7″, weigh 119 pounds, and have had a really healthy diet for a couple years now. Id say about 95% of the time I eat clean, natural, whole foods. I do HIIT workouts usually on the treadmill on an incline 4-5 times a week and ab work outs about every other day. No i don't do only crunches. I really do believe I'm doing exercises that should be effective. The doc i just went to said I have about 5-8% body fat and my abs don't show at all. I feel like all of my fat is on my stomach. I can't get skinnier or ill be underweight. I really don't know what to do and its so frustrating.
Hey Nicole,
Based on all of that the issue seems pretty straightforward — your abs are underdeveloped. I'd focus your energy on a more rigorous weight-training routine and HARDER ab workouts to help build some muscle throughout your core. Adding weight, resistance, and more difficult exercises are all critical; in addition to workouts for the rest of your body (they indirectly build the core).
I'd also recommend upping your calories to help that process. Definitely give this a read: http://www.leanitup.com/cant-see-abs-building-visible-six-pack-abs-comes-two-things/
Im 5'10", 294 lbs and have 35%BF. Im working hard at developing my abs , but have a problem eating jelly and chocolate donuts. Ive cut back to 3 a day but there is still no sign of abs no matter how many crunches I do. I'm looking to be ripped by Spring Break. Any suggestions on what I can do?
Hi John,
First off, I'll give you a ton of credit for deciding to make a healthy change to your appearance and lifestyle. That said, you need to set realistic expectations — you've got a long way to go, and frankly, abs shouldn't be your priority right now.
Focus on eating healthier and staying active, do cardio consistently to attack the excess body fat, and pair it with resistance training to start constructing muscle mass. With time and dedication your body will start to recompose — and THEN you can start emphasizing core work.
My best reco would be to find a trainer/coach in person that can help guide you. I can offer advice and provide workouts, but a 1-on-1 support system is invaluable throughout the process.
And stop eating donuts (and other crap)! But you already know that.
Hi! Thanks a whole lot for this clear article. I'm 18m, 160lbs and 5'8″. I have been working hard and used to have slightly toned abs last summer, now in college I am not able to work out quite as much, but I'd like to get some abs before this summer as I'm going to see some friends in california. Would doing regular cardio in the gym help reduce body fat? And what kind of ab training would you suggest? Is the 30 day ab challenge recommendable?
Hey Eddy,
Sounds like you need to cut body fat AND build up your core muscles. HIIT cardio should be your go to (it's quick and effective) and I'd do an ab routine like this 2-3x per week. http://www.leanitup.com/workout-plans-home-tv-binge-ab-crunching-workout-circuit/
Combine the 2 and you'll see solid results. Also, give this a read: http://www.leanitup.com/cant-see-abs-building-visible-six-pack-abs-comes-two-things/
Justin Lincoln
I am a 21 male 6'0 and 175 lbs, I have upper abs (4 pack :/) but am trying to work on getting a 6 pack, I have severe asthma so cardio really isn't something I can do without risk of injury. Any suggestions? Also I eat incredibly healthy, not a whole lot of junk food or alot of breads and the such.
What's holding you back — it a body fat issue or muscle growth issue with the bottom half of your abs?
Justin Lincoln
I have not a single clue in the world. I can't really do cardio cause I have severe asthma to the point where stairs get me heaving. I've been doing Situps and such but have no idea what to do really…
It definitely seems like an ab growth issue. Keep focusing heavily on a clean diet and add a more difficult ab regimen — just go slow and keep the intensity in check.
Give our ab workouts section a readthrough and pick your favorite. Sit-ups alone aren't going to do much at all, challenge your core and it'll grow. Fortunately, abs are an easy group to work without spiking heart rate. http://www.leanitup.com/category/muscle-it-up/workout-of-the-month/ab-workout-plans/
I'd also recommend doing some strength training if you aren't already, done in such a way that it doesn't aggravate your asthma (cut out vigorous moves, keep rest periods up, manage weight used).
Your asthma might make it a pain in the ass, but you can absolutely hit your goals. Keep working hard.
Hi, I'm 14 years old, 5'10 and 165 pounds. I'm in the basketball gym almost 7 hours a week. According to my fitness watch, I run almost 4 miles in 5 hours. I then get home in the afternoons and try and work out. I have a pair of jump soles, and try and do jump squats. I do basic stuff like sit-ups and push-ups, but I don't see any progress. (Although I do eat a lot of unhealthy stuff) do you have any advice??
Do a more rigorous ab workout — this is a great do-anywhere plan to start with. Building up your core muscles should be priority #1.
Hello, my name is aaron espinosa and im 5'10 and 160lbs. I do intense cardio at least 5 times a week due to being on the track team as well as being in a weights class however there is no sign of abs whatsoever. I eat fairly mostly consisting of meat. Any suggestions?
What's your workout and ab routine look like? Cardio isn't going to build up your core — you need muscle mass before you'll see anything.
Hello, Im 41, 5'10", 157 and down to 9-10% bf. Im on a keto diet and do interval cardio after resistance training 3x a week including heavy 12-10-8-6 ab sets. Although I have some ab definition, they are not popping out like one would think. Any suggestions? Also since going heavy on abs (bout 5 weeks now) I've started suffering bad acid reflux. What can I do about this.
Hey Steven —
Given your weight, my hunch is that you need to add mass and build bigger ab muscles, it doesn't seem like body fat is the main problem (they'll be visible sub 10%).
I'd focus on dieting to build muscle — that means eating MORE, upping nutrients, and increasing protein intake. You should also be focusing heavily on a well-rounded lifting routine that focuses on deadlifts, squats, rows, overhead presses, kbell swings, etc. Those moves are all stellar core builders, even though they won't hit the region directly.
It seems like your ab routine is likely on point — if anything, think about doing more difficult exercises. This routine is killer and brand new: http://www.leanitup.com/wotm-032015-carve-core-beach-season-summer-shredder-ab-workout/
The acid reflux is definitely a product of your diet.
Give this a read also: http://www.leanitup.com/cant-see-abs-building-visible-six-pack-abs-comes-two-things/
Hi — I'm 6'4″ and 210 lbs. I have ~15% bf and I've been seeing some steady reduction of lower belly fat through regular cardio, targeted weight lifting, and I eat extremely well (I track everything and make all my food myself to ensure good nutrients and no garbage). I just started doing the HIIT workout that was posted recently and it really kicked my butt. Any tips on how to drop my bf down to ~10% and build more endurance for the HIIT workouts?
You'll build better endurance for HIIT by training more intensely so that your heart rate is elevated (it's anaerobic fitness). Regular HIIT sessions paired with intense, fast-paced weight lifting will work wonders with a little time.
You're getting down to the point when making incremental progress becomes extremely difficult — you need to work harder, push further, lift more, and diet cleaner. Push through and you'll get there, you're on the right track.
I'd also do 2-4 HIIT sessions per week, post-lifting, if you REALLY want to accelerate fat loss.
Hi, I'm a 21 year old girl, 130lb, 5ft 5in. I started going to the gym 5 weeks ago and I was 123lb. My diet is clean with lots of protein, no supplements though. I run about 2 miles everyday and then do weight training on my whole body. I do different exercises everyday, but I target legs, abs, and back everyday. One month after I started working out 6 days a week – I am not satisfied with the results. My legs look bigger – but not muscular bigger – they just look bigger and bulky and I don't like it. I don't see any more definition in my abs than what I started with. My clothes are getting tighter, making me feel fat and I am completely discouraged and on the verge to give up on working out because I simply do not understand how certain ways of exercising have different effects on my body and what I'm supposed to eat before and after a workout. I read online and I just get more confused from bias articles and personal opinions. i just need help. How often should I exercise? What should I target? Should I lift my maximum or a light weight with more reps and sets? Please help me, I am extremely frustrated.
Hi Bilyana,
That's completely normal. What you're experiencing isn't uncommon or weird at all — you're gaining (hard-earned) muscle that's covered up by a little layer of fat (that's why your weight increased). In the beginning you'll ALWAYS gain muscle quickly, just because it's brand new for your body.
Basically the muscle is pushing everything out, which is why you feel the way you do. That's a sign of SUCCESS it's just not look you're going for.
The solution is simple — you just need to focus on cutting a little bit of body fat and the definition will start to shine through, especially throughout your core.
I'd do a few things:
1. Focus HEAVILY on your diet. Eat better. Diet drives everything else.
2. Follow a plan that's organized better — you shouldn't be working the same muscles day after day. Follow this program exactly as it's laid out, using the number of sets/reps given. : http://www.leanitup.com/wotm-112014-build-elite-physique-4-day-muscle-thrashing-workout-program/
3. Cardio should be more involved. I would add a separate cardio day in the middle of the plan above where you specifically do endurance cardio — that can either be an exercise class (think spinning or boot camp) or a dedicated day running/on the elliptical/etc. Your choice!
Keep working your butt off and don't be discouraged — I know it's frustrating but you're on the right track.
Hope that helps!
Marc Gray
I love all the things that you've said…
I'd like some direction if you have the time.
I'm going through a break up and over the past 3 months I've gained almost 35 lbs.
I'm 28 years old, 6'1″ and I weigh 260 lbs. I'm in the worst shape of my life. I've been eating and vegging for a while now.
There are so many programs out there and while I've been in moderate shape before, I'm incredibly daunted by all the options that are available. I admire the diligence and tenacity of everyone that has posted, and I'm now making efforts to go to the gym and get my life back.
MY question is–Where do I start? What should I focus on. Cardio? Weight Training? All of it?
I understand if you don't have the time to answer this. But I thought it was worth a shot.
I am also trying to get back into where I used to be in my peak. I used to play football in high school, run in track, and I loved to being physically fit. Since adult life has taken over, I feel as though I've lost so much that I'd like to be able to do those things again. Check out this link that has helped me start exercising more often:
It may not be exact on what you're looking for, but the idea of the entire article is very blunt on how to start exercising after going through a period of downtime. Decide what it is that you would like to be good at, and start doing it.
Want to be able to run a mile without stopping? Start walking a half mile every other night or so. Work yourself up to jogging part of the time. Then jog most of the time. Then start running a little faster each week.
Any goal can be achieved through this style of training. All YOU have to do is be willing to commit to walking a half mile every other night for 2-3 weeks. Make it a habit. If you make it a habit instead of a chore, within 3-4 months you'll be running a full mile with as little effort as it took to walk the half mile on the first night.
We all started by crawling on the floor, and look at us now. Good luck!
José Martinez
i have noticed that my abdominal muscles tend to stick out after not working abs for atleast 3 days
I have already a 4 pack abs and trying to hit the lower abs region.I follow a lean diet and do a lot of cardio and i still cant see not even a bit of my lower abs and v-cut,so i started to think my genetics can only get me a 4 pack…
Hello Bryan,
I am 15 years old, turning 16 in July. All my friends have a six pack and guess what, I don't even have one.
I am 1.55m/5.08ft (really short for my age), and 51kg/112.4lbs.
I have a normal weight, not sure what my fat percentage is, I work on my abs maybe 2-3 times a week, but still have some fat on my abs.
Please tell me how to get that 6 pack I always dreamt of, and tell me some excersises that you might suggest.
Thanks in advance!
It's obsessing over a show muscle. Gym rats and workout nuts act like it's all about health, but a rigid six pack is only possible with a potentially unhealthy BF%. Feel free to argue with them about that, though. All gym rats think they're biologists.
The link in this article to a "lean, healthy diet" does not work. Can you direct me to the appropriate link for that info? Thanks!
Kacey Nicholson
I learned about The 3 Week Diet (http://tinyurl.com/3weekabs) on Dr. Oz's radio show and it really helped my husband and I build our muscle mass. It's nice to finally have abs! Reading articles like this is so inspiring!
MaU'r Ajudiya
Nice tips Look this site also both are same (http://www.fashionnucleus.com/)
Hi Bryan, great website first of all. I need your help desperately. I'm a 31 year old girl, I am 5'5" and weigh 121lbs. I work-out abut 4-5 days a week early in the morning (at 5AM). Each of these days I am either doing the Stairmaster or doing walking lunges on a treadmill with a level 10 incline about 35-40 minutes. Then each day after cardio I target a certain group of muscles. My biggest problem area is my diet. I feel like if I eat more than 1100-1200 calories a day my weight jumps up and I feel super bloated (I know weighing yourself everyday is not very healthy) however I don't know how else to maintain my weight. I eat pretty clean to my knowledge. Any suggestions on how to change my diet or work out so that I am losing significant body fat % in order to start seeing my abs and building muscle? Thank you so much in advance.
Hey Deniz! I know that I am not the person you're asking, but I have consistently read that doing cardio AFTER your weight session means that you are hitting those muscles better and burning more than just water weight during your cardio session afterward. Also, I've seen great results from lowering my carb intake, and making sure that I am taking in mostly complex carbs over simple carbs. Hope this helps!
I'm a girl, 16 year old and I'm 5 ft3. I'm 47kg and I think I'm about average for my height, and have been very active throughout my school life. I do a mixture of cardio such as swmiming and skating and jogging and I have recently joined a spinning class. All of this combined, I exercise 3-4 days a week and I eat fairly healthily, with a day or two as an exception. As a result from this, I have very bulky legs and a little disproportional to my upper body as I don't do weights. However, I have recently experimented with strength trainings and have been increasing my weights because summer is coming and I would really like nice abs :P. Sadly, I haven't seen any results and I've been doing this for nearly a year. I've also been having casein protein powder- in which I have gained a little bit of weight. I do not know my percentage for body fat. I have about a month until I'm on holiday so are there any workout that could really transform my body (emphasis on the abs)?
Thank you x
Great information, thank you for share
Michael Kio
i have very good nutrition i train 5 times a day and i couldn't get 6 pack.i try to search for tricks and tips on how to make that happen and i find one site that helped me get a hard ripped body and now i LOVE to walk on the beach and see everyone watching me 😉 here is the link guys i hope it helps you 2 http://goo.gl/SKzsxK
Jacob Emerson
C'mon guys! If you want to build muscle then you have to start by watching your diet, you can't just expect to lift a bunch of weights and build muscle if your diet sucks. Lifting weights is easy, but cutting out junk food can be tough. When you get your diet in check, then focus on lifting heavy and hard. The most important thing is being consistent and keeping a log and a good routine going. You won't get very far if you're inconsistent in this game. Start off by doing big compound movements, such as squats, pull ups, dead lifts and such. I know it's tough for a lot of folks to find a good routine to keep them going but it's vital that you do this, I've made some amazing gains in just a few months thanks to the advice I got over at aestheticreview.com this guy really helped me get a great program going that allows me to keep track of my weight and gains using a really neat tool, as well as an awesome routine. Anyways good luck and never give up on your journey to making big gains!
Hi. My name is David. I am a thirty-three year old man. I have some information about my workout ruitine some of you might find benfiting. But first, let me describe myself: I am five foot eight, one hundred and 170 pounds, with a thirty two inch waist, and thirteen inch biceps. I have been working out with crossfit, cross country hiking, marathon running, jogging, swimming, acrobatics, karate, pole vaulting, skiing, water sports, American Ninja Warrior, and wall climbing for the past fifteen to twenty years or so–I know ANW is a new sport, so I don't count that as part of my regimine, but it is still a good way to build muscle, and as I intend on adding another inche to my biceps by early fall, ANW has given me the opportunity to add exersice in places otherwise overlooked, I could go into the specific muscle parts, but I'll hold off there for the sake of time–I have a twenty mile jog here in a couple minutes. Anyway, back to what I was saying, my legs are sore from lifting heavy cargo out of planes (I'm in the military), and found that if you squat fifty to a hundred times, while keeping your sarratus flexed, it's possible to transfer that energy to your mid section vie pull ups if you wait about fifteen minutes after flexing. I did this after lifting twenty two hundred crates of food for KEMA the other day and let me tell you, my abs popped out of my shirt the next day! So much so, I had trouble shaving the hair in between them–that's probably more info than you wanted to know, though. Anyway, my point being, if you want to see REAL results, and not the phony Men's fitness or your local gym coach's b.s., you need to work out parts or your body that 'have nothing to do with your abs' to see real results. Believe me. I used to be fat, like five hundred pounds, then I started working out, and let me tell you what…I'm still here. Good luck and keep lifting random things for best results, because it all traces back to your core. You can program your body like a machine. Let me tell you how…
No Onee
Can anyone help? Let me give you some details….. I stand 5'8 and weigh 160 Pounds. My BMI is approximately 24.3 and .7 away from being over weight. Although, I don't really feel over weight. Anyways I mean I can run pretty good, pretty good sprinting skills, learning how to swim. Been working out for 3 months now and don't have alot of results. But I mean like my stomach is bulging kinda of and it looks like its strong but not lacking fat. I wish I had a Camera or something to take a pic but I don't. Anyways My workouts go like 25 Situps 60 Flutter Kicks 75-80 Bicycle Crunches, like 100+ Jumping Jacks, 1 Plank for 30 Seconds, 15-25 Pushups. I also do 25 of those things where you lay on your back and bring both knees up to your chest and back again. Not to mention I walk alot go woods walking alot and don't have defined abs? WHAT Am I doing wrong????????
You need to change your diet so you lose some of that fat weight. I'm 5'10 150 pounds and I still don't have a six pack and I work out a lot too. . Try to get protein from foods other than red meat, like fish or protein drinks. also lots of running helps
Yeah as much as it sucks. It's all diet. I'm cutting body fat. I am 6 feet, went from 185 to 146 so far. Working out hard and eating right. When it comes to eating what I do is meal replacement protein shake when I wake, measure out a real meal for lunch, afternoon protein shake, around 5 another protein shake, 2 hours later another measured meal. Buy you measuring cups and a food scale. You can find a cheap but good one at Walmart. I do white and brown rice, measured at a cup, and vegetables a cup. Meats etc, I measure out 5 to 6 ounces. Mostly 6. I've cut out all sugar, junk foods, and fast food. I hope this helps!
Shãshäñth Rëddy
Add me in fb. I are dng a lot wrong it doesn't work if u do much workout
Kai Thillmann
Bryan, what about lesser known companies like Nutrition53 and Protein World. I have been using Lean1 from Nutrion53 and love it!
Im 17, turning 18 soon & I weigh 120 pounds. Im 5″3 Have a BMI of about 21, But im not skinny skinny. People say im skinny, i wear skinny jeans, etc but i still have a round stomach, when i eat certain foods my stomach bloads out. I try to be active, but im not super active, 2 years ago i was 151 pounds 5″2, or 5″1. Now im 120 / 119, People tell me not to lose any more weight, but my stomach fat just sits here. I cant feel any abs or see any, What can i do to build these abs please help?? Will doing cardio / running / jump rope & eating healthy foods get me abs?? Like i said im not skinny skinny, im more of a skinny fat ish type.
rick grass
You have to remember that muscle weighs more then fat so try Wright training to gain back some mass and that will stop the weight comments, to decrease the fat stores on your stomach try running/cycling/jump rope and other high intensity cardiovascular workouts. Lastly carbs (when not used) store as fat so if you want the most effective diet make sure your not taking in more than double your weight (in grams) of protein and cutting carbs where reasonable! Hope this helps!
Jovan Zecevic
im 14 years old Im 140 pounds and im 5 11″ I desperately want abs more than ever for the longest time but I just can't seem to get them. I think im 20% body fat but im pretty skinny but I have a sort of big belly. Please help!! Thank you!! please let me know what exercises I can do and diet. oh and im a guy
ruslan prisakaru
I'm 15, 130 [+] pounds, and I honestly don't know my hight and I'm too lazy to check.
I never focus on the type of foods I eat (but I can tell you it's not very healthy ) or body fat % or anything, but I still manage to get in shape. I started working out a little bit in 8th grade and now I'm a freshman ta king strength class. I've definitely improved a lot I'm my lifts. I went from 45 to 135 pounds in back squat, 45 to 95 in bench, front squat, and power clean, 25 to 45 in saws, 20 to 35 in skull crushers I think they're called, 20 to 35 in biceps (haven't worked on biceps in a while, so very slow improvement) 45 to 95 in hip explosion, and more I can't remember. And I have a clear, visible… I guess.. 6 pack? I mean 4 pack is obvious, but then I have twice as small 5th and 6th pack. I can definitely see improvement in my abs (from when I started, to now. I honestly don't know how I'm doing so well considering I don't eat that healthy. (All I eat at school lunch is pizza and an apple maybe some carrots when I'm up to it). I don't know whether this is good or bad? I think I actually have an idea why, but I'll definitely discuss after some respond and help me out or something?
Shãshäñth Rëddy
Guys listen I am just 13 yrs I go to gym to build my body, but abs are made at home, abs depend on the food in taking daily, you will get abs wen ur body contains 8% fat only. Guys add me in fb for more information
joe weed
i am 12 and i wannt abds
Hi I'm 13 yrs old, I'm not allowed to go to the gym at all and I have no weights to be able to see my abs, however I can feel them. I weigh 42 kg's and I'm 152 cm.I do a lot of leg raises, russian twists, crunches, sit ups, planks, however I'm still not getting even a faint outline of my abs. I don't know what to do other than not to give up. Any help?
Hey @disqus_79rnjiJiE7:disqus —
I know that pain, but don't get discouraged! If you can feel them and you're working on them consistently, it's probably one of two simple answers:
1. You've got a small layer of body fat covering them. Abs only begin to pop up when your body fat % drops to low enough levels. Otherwise you might have strong abs, but you just won't be able to see them.
2. The other reality out of your control is that you're still REALLY young. Our hormones—and consequently musculature—don't fully peak until your mid-to-late teens (usually 15-18). So regardless of how much work you're putting in, sometimes it's just not possible to add muscle mass at your age.
My guess is that it's probably the age issue. Focus on eating healthy, keep exercising and staying fit, but try not to obsess too much. Those smart habits WILL pay off in time, whether it's right now or a few years down the road.
And if you ever need a quick answer, feel free to fire away on Snapchat (@BRYDISANTO)
Madhu Sudhan Reddy
I would like know, I train abs for 5days/week.
Almost 2 and half yrs , but my abs n8ever show on mirror.
Pls any good workout for me?
Give these a look, they're all slightly different but super effective: http://www.leanitup.com/category/muscle-it-up/workout-of-the-month/ab-workout-plans/
Jessica Nelson
There are incredible, super effective ab workouts on ForceAbs.info</strong – All you need for amazing abs is to follow the easy-to-use instructions on that guide. 6 weeks from now where will you be? Will you be enjoying the glory of your new, strong, functional, and beautiful abs? Or will you be scratching your head and wondering why you didn't bother to take action today? Will your belly pouch still be sagging down or will it be cinched up tight and flat? Will you be back in your slim-waisted pants or still wearing them oversized? Will you be hiding behind your baggy tops or excited about slipping on something more form fitting?
Jessica Nelson
testin gthis out
WHy would you want BIGGER abs? Won't that just make your stomach look bigger, like you have a gut?
Not at all, it'll make your abs more PROMINENT and "pop." The width, height, and size of your individual ab muscles will grow, something a lot of people struggle to see.
If you balance that out with planks and enough work for your transverse abdominis (the inner abs) you'll keep everything sucked in nice and tight. Deadlifts, squats, rows, and most compound lifts take care of that, though.
Ok some of that was confusing. What you're saying is: "working out the inner abs will keep everything sucked in"? But deadlifts et al cancels out the sucking in? what? I thought keeping things "sucked in" would keep your ab muscles from sticking out making your gut look bigger.
Think of your abs as two separate pieces. The transverse abdominis is a muscular wall that sits underneath the ab muscles that you actually see (the "six-pack"). It acts as a wall, and when it's trained and strengthened, it functions to pull your abs IN and keep the whole area tight — if it's loose and weak you'll get that bulge effect.
No no, planks, deadlifts, squats, rows, et al all HELP suck your abs in — they all strengthen the transverse abdominis.
The rectus abdominis muscle sits on top of your transverse abdominis. By training those muscles you'll physically increase the size of the ab muscles you see, making your abs more apparent.
Training that 1-2 punch gives you abs that 1) POP and 2) that are tight and sucked in.
Check out the picture I attached. Hope that helped clarify!
Yes that does help. But what if you only work out the traverse? What happens then?
You'll build a core that's tight, flat, and sucked in, but isn't "blocky" per se.
You won't get as much of the six-pack look where each individual ab is highly visible (the rectus abdominis muscle).
Both looks are desirable, it just depends on what you want personally!
Nicholas Jason Iangrai
I workout at home because I don't have access to a gym so I do simple exercises can I get abs at home? I've followed diets and stuff but it's not giving satisfactory results …
Absolutely, give either of these routines a shot. They're toughies that you can do anywhere.
1. http://www.leanitup.com/wotm-032016-churn-core-like-butter-six-pack-tsunami-ab-workout/
2. http://www.leanitup.com/workout-plans-home-tv-binge-ab-crunching-workout-circuit/
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3-Night Sailing Cruise: Koh Samui to Koh Tao
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Compensation costs for state and local government workers, September 2011
November 01, 2011
For the 12-month period ending in September 2011, compensation costs for state and local government workers increased 1.5 percent (not seasonally adjusted). Values for this series—which began in June 1982—have ranged from the current period's 1.5 percent to 9.6 percent in June 1982.
Wages and salaries increased 1.0 percent for the 12-month period ending in September 2011, down from a 1.2-percent increase for the 12-month period ending in September 2010. This increase was a series low for a series that began in June 1982, when the 12-month percent change was at its highest (8.5 percent).
For the 12-month period ending in September 2011, benefit costs increased 2.5 percent, down from a 2.8-percent increase for the 12-month period ending in September 2010. Prior values for this series ranged from 1.2 percent in December 1997 to 8.3 percent in June 1990 when the series began.
These data are from the BLS Employment Cost Trends program. To learn more, see "Employment Cost Index — September 2011" (HTML) (PDF), news release USDL-11-1546. The Employment Cost Index (ECI) measures the change in the cost of labor, free from the influence of employment shifts among occupations and industries. Benefits costs include paid leave, supplemental leave, insurance benefits, retirement and savings, and legally required benefits. Paid leave include employer cost for vacations, holidays, sick leave, and personal leave.
Bureau of Labor Statistics, U.S. Department of Labor, The Economics Daily, Compensation costs for state and local government workers, September 2011 on the Internet at http://www.bls.gov/opub/ted/2011/ted_20111101.htm (visited September 29, 2016).
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As one of the largest U.S. industries, healthcare is steadily growing to meet the needs of an increasing population with an increasing life expectancy. This Spotlight looks at how much people spend on healthcare, current and projected employment in the industry, employer-provided healthcare benefits, healthcare prices, and pay for workers in healthcare occupations.
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HOPE BELLE VUE... gorgeous new luxury villa overlooking Orient Bay
From $4,850 / week
Description from the manager
Description from the manager
Bedrooms: 4/
Bathrooms: 4/
Sleeps: 8/
Type: Villa
Book this 4 bedroom, 4 bathroom villa in Orient Bay today! A total of 8 people can sleep here comfortably.
Guests can enjoy a pool, hot tub, and deck among other amenities offered by this rental.
Travelers are sharing their opinions on this property. It has an overall rating of 4/5 thanks to an average of 2 reviews.
Costs vary, with the average weekly rate as low as $4,850.00 to as high as $12,350.00, depending on travel dates.
The owner responds to 85% of inquiries and last updated the property's calendar today.
About the manager
About the manager
St Martin Reservation Center
St Martin Reservation Center
- Response rate: 85%
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Overall rating:
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Proximity to TripAdvisor's Top Orient Bay Attractions
Proximity to TripAdvisor's Top Orient Bay Attractions
Reviews (1)
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Scrambled Eggs, Sausage, Baked Beans, Croissants and a Selection of Pastries and Cereals. Fresh Fruit, Yoghurts, White and Brown Bread. With a selection of Fruit Juices, Tea's and Coffee available.


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Creighton University has a long tradition of bestowing awards and honors upon its faculty, staff, students and alumni, as well as leading organizations and individuals locally and nationally, for outstanding contributions to the institution, their profession, and society. These honorees are making a difference in our communities and in our world, and exemplify Creighton University's Jesuit, Catholic ideal of being women and men for others.
The Public Honors and Events Committee members for the 2015/2016 academic year are:
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Colette O'Meara-McKinney, Associate Vice President, Office of the President, Chair
Dr. Edward O'Connor, University Provost
Rick Virgin, Vice President, University Relations
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CHAKA "Chip" Fattah Jr. says he can't afford to pay a high-profile lawyer to fight the government.
So the embattled son of a Democratic congressman did the next best thing: He hit the conservative talk-radio circuit yesterday to proclaim his innocence in the court of public opinion.
It was similar to a book tour - except the book, in this case, is a 23-count fraud-and-tax-evasion indictment unsealed Tuesday.