aiming for a six pack

Sorry about that. I had 3 PMs that I didn't even know I had. Yikes. If you really tighten up your ab muscles in front of a mirror then run your thumbs down your stomach, can you feel or start to see the six pack at all?
 
yeah, can feel atleast 4, like i said im quite thin so..

when i tense i basically have one, but when im relaxed theres literally no definition lol
 
Spark Notes to weight loss

Spark Notes:

1) Don't cut out all fats (your body needs fats for a balanced healthy weightloss plan)

2) Watch your carbs and sugar.-Both can kill a diet. Try and get most of your carbs from fruits and veggies and sweet potatoes, brown rice, oats and red potatoes if a carb is a must.

3) Change up your cardio. Do 20-35 minutes of interval sprints either outside on a track or any cardio equipment you want.

4) Be consistant. The tire around your waist whether big or small will be the last thing your body gets rid of. Stick to your clean eating and be patient. It will come!


good luck bud!
 
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@fastneasy i do eat every 3-4 hours at the moment, i guess thats the same thing? but unfortunately i dont think id be able to do any sort of fasting, i used to just eat whenever and now im stopping myself from doing that and making sure i only eat every 3 hours or so, i get really hungry whenever i try to stop myself from eating so often lol (im guessing my appetite is caused by the fact im still growing)

@7cityfitness i realize i need to eat a healthy diet, but the only problem i have at the moment is the fact my stomach lacks definition, when i tense my abs they are pretty hard and are clearly there and i can feel them, i just want to know what im missing out on my situation thats stopping me getting definition/my abs to show through. and can i ask what interval sprints are?
 
would 20-25 minutes of jogging a day be enough cardio? and i mean not including breaks e.g. stopping the timer when i stop jogging and start it when i start again

im feeling really disheartened because ive started jogging for atleast 15 mins each day and eating a bit better and im seeing no results, atm i still have barely the outline of a six pack -.-
 
15 minutes won't do much at all. 20 minutes is pretty much just a warm up. If I am doing cardio to burn fat, I'll do an hour at least.
 
well im guessing ill have to build up my stamina then because after 20 minutes i am basically finished, my legs ache and everything..

will you jog for an hour non-stop? or will you take breaks whenever your tired, or at regular intervals e.g. every 10 mins?

i kind of need some sort of plan as its hard to stay motivated..
 
Non stop. You need to keep your heart rate up continuously. Just keep trying. I am an old dude and I just recently started doing a lot of cardio to burn more fat. Initially I could only do 15 or 20 minutes and I thought I was gonna die. I can now go an hour and a half. I progressed that far in about 6 weeks. So it can be done. :) So I do an hour every other day during the week and I'll do 1.5 hours either Sat or Sun. But it has REALLY helped me drop my bodyfat.
 
jakee said:
thanks sxi pro, jogging seems to be giving results already lmao! got a pretty decent outline of my abs now

and thanks czarPablo but unfortunately like i said im pretty inexperienced so i dont know half those exercises LOL, but yeah.. my main problem is diet and eating fruit and vegetables :S

im just worried as i dont seem to like any vegetables at all, fruit isnt too bad if im honest.. i just dont see any appeal in vegetables, they smell and taste horrible?

im fine at just not eating fatty foods though, but the question is would i be able to get a six pack without eating fruit and veg, but doing regular cardio and just not eating fatty foods?
Click to expand...

When it comes to enjoying good, wholesome foods, it takes some time to get an acquired taste for it. I remember when I got into raw veges myself. What I did was accompany them with foods I already liked. I was into 2 minute noodles at the time, I added veges to it. Another trick is to use salad dressings and/or sauces. Also using seeds and nuts for texture and ofcourse some protein to make it feel like it has substance. It takes a bit of creativity but eventually as you develop a palate for greens you'll have trouble perceiving a will without it.
 
thanks sxipro, ill take your advice and try and progress :)

and thank you dextar, ill try an incorporate some nuts and take your advice :)

@clinton, good advice ill try and follow it :)
 
You can do it brutha!! Seriously. You have a good attitude, are motivated and are willing to learn. These traits will serve you very well in life, not only in weight training.
 
thanks dude :) just one more quick question, to burn fat and calories, does cardio have to be long winded like an hour jog? or can it be something like sprinting?
 
sprints are too short to count as cardio, great for explosive training but generally it has to be an effort sustained for several minutes
 
well i found this workout that you do for like 10 minutes nonstop, its those type of workouts where you do squats and jump/run on the spot etc, and it absolutely kills

it really seems to work, makes me sweat and everything im just wondering whether this will actually burn off calories efficiently
 
sorry for the double post..

but just did a body fat percentage test and got 6.1% body fat, im guessing thats good?

since doing my new cardio workout ive got a lot more definition in my stomach, but the problem im having now is my ribs seem to 'cut into' my abs sideways, im guessing as im skinny?

but my ribs showing beside my abs takes away the definition of them, and its really annoying? what can i do, build more stomach muscle or what?
 
6.1% is awesome. Post a pic to show the rib deal. Maybe you need to work on your obliques, or maybe it is your obliques that are showing and not your ribs?? Hard to tell exactly what you mean without seeing it.
 
right, heres a picture sorry for the wait i kept meaning to upload it but kept forgetting..

you can kind of see it, its the shadows where the arrows point to basically

and this picture is pretty bad tbh, i normally have more definition than this and my obliques show quite well its just a bad picture

but what course do you think i should take from here? i keep doing my cardio but im already 6.1% body fat, im guessing more stomach exercises?
 
I think more cardio. Not sure on your method of bf testing, but you look a bit higher than 6%. You still have a little more to shed to be ripped. Do you do any weighted ab exercises? Or just crunches, leg lifts, leg raises and that kind of stuff?
 
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