Hello, I'm a 18 y.o (184cm, 81kg), and I don't go to the gym. However, i do want to develop a 6pac. I play soccer, and currently I'm going to start running 5 days a week for 30-35 minutes. My question is how long will it take to develop these abs? I can currently see the top 2, but the others are not visible. 2 weeks? thank you alot for your time.
Begineer needin help 4 a 6 pak
- Thread starter KrazyK
- Start date
Diet;
Fruit
Nuts
Chicken
Beans
Cereal - weetbix
Fish and Tuna
Cheese, milk
(anything else i should add to eat?)
Exercise;
5-6 times running for 30-35 (is this enough)
Ab exercise;
I'll do situps, 50-60 everyday?
Yeah, it will probably take me around 2 months but if i continue with all these things listed, will i suceed. by the way, I'm not allowed to drink coke, eat maccz etc or can i do it once a week or once every 2 weeks? tahnk you.
Fruit
Nuts
Chicken
Beans
Cereal - weetbix
Fish and Tuna
Cheese, milk
(anything else i should add to eat?)
Exercise;
5-6 times running for 30-35 (is this enough)
Ab exercise;
I'll do situps, 50-60 everyday?
Yeah, it will probably take me around 2 months but if i continue with all these things listed, will i suceed. by the way, I'm not allowed to drink coke, eat maccz etc or can i do it once a week or once every 2 weeks? tahnk you.
Id cut out most of the milk and cheese have some but moderate it. Lots of fresh veges are a must and also water is sooooo important multiply your bodyweight in kg by 0.033 to get the correct ammount of water perday. Other than that the diet is alrite. And yes one meal a week that is bad wont harm you. The ab excercises are good for you but they wont burn the fat covering the abs so make sure that you do the cardio and jog at a steady rate there is a graph with the optimal fat burning zone someone on here will have it. Try and get about 45 mins if you can manage it.
Good luck.
Good luck.
- Clean Diet
- Cardio 30-40 minutes everyday (In the mornings before you eat is a great way to burn that fat)
- 3 ab exercises
The exercises that i would recomend are:
-Crunches
-Reverse crunches or hanging leg raises
-Oblique crunches
Only do ab exercises 2-3 times a week MAX. In my opinion ppl should steer clear of situps, After the first 45 degrees its hip flexors that are exercised.
That should have you on the right track, and ull get what u want in no time!
Good luck
- Cardio 30-40 minutes everyday (In the mornings before you eat is a great way to burn that fat)
- 3 ab exercises
The exercises that i would recomend are:
-Crunches
-Reverse crunches or hanging leg raises
-Oblique crunches
Only do ab exercises 2-3 times a week MAX. In my opinion ppl should steer clear of situps, After the first 45 degrees its hip flexors that are exercised.
That should have you on the right track, and ull get what u want in no time!
Good luck
Very Important! Read This!
As you develop abs, as you develop more, such as the last set, you need to mainly up the ab excercize. When you are on the last ones, you should try doing "still crunches" where you elevate your shoulder blades about 6 inches off of the ground and hold for ten seconds. Repeat this about 3-4 times a day. You'll start to see the lower abs developing. Believe me.
As you develop abs, as you develop more, such as the last set, you need to mainly up the ab excercize. When you are on the last ones, you should try doing "still crunches" where you elevate your shoulder blades about 6 inches off of the ground and hold for ten seconds. Repeat this about 3-4 times a day. You'll start to see the lower abs developing. Believe me.
I played baseball for 18 years, and in college, abs was always the last part of our conditioning, everyday, for about 10-15 minutes. We would do a mix of about 10 to 20 different exercises daily. Some of them were - feet on the floor crunches, 90degree crunches, legs straight in the air ankle touches, feet on the floor ankle touches, feet on the floor alternating ankle touches, feet on the floor opposite ankle touches, V ups (legs up and arms up at the same time) , bicycles (hands behind head, side to side, opposite leg kick in at the same time), russian twists (side to side touches with both hands), leg lifts, kick ins, one leg kick ins, stabilizers (body weight on your elbows and toes, balance with your back straight)
for my own workouts now, I usually do 3-5 sets of 3 or 4 of those, everyday
for my own workouts now, I usually do 3-5 sets of 3 or 4 of those, everyday
Thank you all for your replies and tips. I have 1 last question, after i do develop abs, will they be easy to lose or what, like i'll cut down running to about 2-3 times a week for 40 minutes, ill do ab exercises and ill try to keep a similar diet, but it wont be as good as the one i have now? thank you again. 
dont forget your backs guys!!!!! If you dont work ur back the same as ur abs you'll develop a muscle imbalence i.e. you'll get hunched over, leading to back troubles.
Also remember that its not just about what you can see in the mirror, if its for vanity reasons you want your whole core to look nice, back sides and front. also remember that you have a whole loads of muscles designed to twist you. Add weights and keeps your reps low, working ur core only 2-3 times a week
Also remember that its not just about what you can see in the mirror, if its for vanity reasons you want your whole core to look nice, back sides and front. also remember that you have a whole loads of muscles designed to twist you. Add weights and keeps your reps low, working ur core only 2-3 times a week