How Can I Get A Six Pack?

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Hi, I'm new to the board, so sorry if this has been posted in the wrong forum section etc.

Right, basically, I want a six pack. I'm a 15 year old boy, with a 33" waist, and I haven't eaten any chocolate, crisps etc for over a year. I use weights at least four times a week, play football each day and usually do around 80 crunches a night, and sometimes a few dozen push ups.

Anyway, while I can see the smallest outline of my abs, I'd like to know what I can do to get them looking as good as possible. What sort of foods should I eat (I am a vegetarian), and are there any other excercises I can perform?

Thankyou for reading my message, look forward to hopefully reading some replies.
 
Instead of doing 80, level up to 100. It's good to do crunches on one of those big bouncy balls, because you have to balance yourself. It's works well. Also try using a medicine ball too.

Along with the 6pack, you can lift dumbells to get some nice muscles too. My friend when he was your age, he was really tiny, and used 15lb (I think) dumbells to start. He did everything with them and got rock hard abs, and nice arms.

As for the vegetarian thing, what level are you? If you are the type that doesnt eat anything related to animals, maybe try some whey protein. I don't know a lot about whey proteins and stuff.

Anyways, Good Luck!
 
I know that in all the lady mags they say to do cardio cause that will get rid of that thin layer of fat that is over your abs. Sounds like you are doing pretty good already. Hope you get those abs and good luck.
 
Thanks for your replies nymphetamine and meshellibel, it's appreciated. I'll take up your advice!

I currently use weights, 10lb, so that is another step in the right direction from what you seem to be saying.

And as for the vegetarian level, the only things I eat that are vaguely related to animals are cheese, eggs and milk as well. In other words, I'm just a normal vegetarian, not a vegan.

Thanks again!
 
i guess i better increase my crunches. im only doing about 45 of them 3 times a week. so i need to do 100?
 
if you can do 100 crunches at once, you are doing it wrong. You should only be able to do about 20 in a row without exhausting yourself ... there are many variations ... once you get good at one, look for something harder. My 2 favorite are to use a Swiss Ball with my feet flat against a wall on my back on the ball and do crunches and to put my feet straight on the wall and try and touch my toes ... of course, this may be easy for some and hard for others ... it's all in what your body likes and is used to.
 
i do my 45 in 3 sets of 15, theres no way in hell i could do 100 of them in one shot! :eek: so allboy, how many do u do in a day? and do you do them 3 times a week or every day?
 
Yeah, I do 4 sets of 20. However, as nymphetamine has recommended, I'll move up to doing 5 sets of 20, totalling to 100.
 
I would do them 3 times weekly. and if your going over the 20 crunch mark Id hold a weight on your chest or something. And wonderwoman I would think 45 3 times weekly is fine, if you feel its not challenging then add another set or hold a weight on your chest.
 
Diet and cardio are the best way to get then. you can do all the crunches in the world but if u have fat on them its just like not having the sixpack at all!!
 
yes we know that ptdirect. but while the fat is coming off why sit around and do nothing with the abs? makes sense to me to keep doing them all along so when all the fat is finally off, the abs we worked hard to get will be showing :p
 
yes diet and cardio are the best way to view them. but if theyre not worked then theres nothing to show off. (I'm on your side wonderwoman). I'm scared of you. lol
 
OK, I am still no further to achieving my goal. Here is basically a low down on what I do...

Diet - I have read everywhere that this is a crucial key to gaining a six pack, but I feel I have this area sorted. Being a 15 year old, my mum and dad prepare my dinner, and all my meals on weekends, but I still manage to have about four fruits per day (grapes, apples, bananas, one of those X 2), and have salad, peas, potatoes, carrots, and broccoli, all on a regular basis. As I mentioned, I haven't eaten any sweets, crisps, and ice cream for about a year and a half. I am a vegetarian, and keep in mind that I am 15, but are there any meals that I could ask my mum and dad to make me, or if there are any foods/meals I should steer clear of? Thanks.

Overall Ab Training - I work my abs 5, sometimes 6 times a week. I have read over and over again that they can be worked only three times a week and you will still see results, but I'm only human, and surely it will do no harm anyway, since this has been the case for me for almost a year. Anyway, what sickens me the most is that I am regularly doing double the recommended amount of crunches, reverse crunches, press-ups etc per week (6 instead of 3 as I mentioned), but I am getting NOWHERE. I can see my abs VERY, VERY SLIGHTLY, but by that I mean only the way I am positioned in front of the mirror and depending on how the light hits it. Anyway, I perform 100 normal crunches, 50 reverse crunches and 30 press ups around 6 times a week. Any tips on how I can speed up the six pack process?

Body Fat Loss - I play football (soccer) four days out of five, sometimes five. I am an attacking midfielder which means I am darting up and down the wing, and I am usually tired, but far from exhausted, at the end of each game. I can only visit my school's gym once a week, where I usually go on the treadmill for 25 minutes (advancing the speed by 2.0 every 5 minutes, and by the 20th minute I am on the highest level), I use weights about 5 nights at my house and I go on the rowing machine at the gym as well as going on my stationery bike in my room every weekday for 30 minutes, and occasionally going for runs and going out on my actual bike.

Basically, I'm at the point of despair. It certainly sounds like I'm overworking my body, but that's just because I'm seeing NO results whatsoever. Every article I've ever read has said that anyone can get a six pack, but I'm beginning to lose heart and I'm not really enjoying my exercise too much anymore, just because I am not getting what I so desperately want, in a six pack.

Sorry for the long, un-paragraphed message, but any help, little or large, would be massively appreciated. Thanks in advance.
 
Its not the amount of excercise your doing thats wrong(although 6 times a week is too much, your pretty much overtraining them right now, which will bring you no progress, wait at least 2 days to work them again, and if you work them hard enough wait 3 days, I do mine 2 times a week and they look good to me). It's all in your diet, if your not willing to change your diet they will not be brought to full light. Cardio and diet are the key, you could do no ab workout and you would be fine at your age. if your p arents make your meals eat more of the healthier foods and stay away from the unhealthy ones or eat less of them. Abs are made in the kitchen not in the weight room sorry.
 
Honestly I think the only chance I have at a 6pack is buying it at the store..Im thinkin thats a huge goal for me..but I am very impressed at your workout ethic! Wow! Just try to be realistic and not too hard on yourself..thats how i get down on me.
 
Thanks for the replies guys, I didn't realise there was a page 2 for a while!

Just two questions though -

1) I understand what you are saying errtu140, but will training my abs six, even every day of the week really slow down my progress? Sorry, I'm just making sure.

2) Do you think it is worth registering on any websites that promise to show you results, namely - I think it is £20 for a year, or even unlimited.

Thanks again, Jamie!
 
Hang Out In Front Of 7-11. Wait For Someone Over The Age Of 21 To Walk By And Proposition Them. Offer A $20 Bill And Say You Can Keep The Change If You Buy Me A 6-pack Of Beer, Any Beer, Because You Are Desperate And Only 15.
 
LMAO!you guys are funny! :) as for abs errtu's got it right, you don't need to be doing them 6x's a week-do em 2-3x's and do like the others said add some weights to up the intensity if it's too easy it isn't doing much of anything.
As for a 6 pack i know i got one i just have to find it ;)


for question 1)bottom line is doing them 6x a week probably wont get you where you want. muscle is made by creating tears in the muscle w/ exercise and then they rebuild through rest(this is how it get's bigger,and thats good)
doing them 6x a week does not give the muscle a proper chance to rebuild and you don't get a bigger muscle. you also need cardio(to get the fat off,and proper diet to help the muscles )
2)no don't spend any money on that, why bother, when you can do it your self :)
 
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