I want a 6 pack

[FitMum]

Hi I have lost my baby weight since having my son 19 months ago I'm down to 63kgs at 165cm tall but my tummy is oh so gross it bulges and looks like a deflated balloon.I'm in the gym doing cardio 5 days a week but I need some serious help with my tummy how can I get it to look flat?
I would love a 6 pack. What should I be doing??
It's not helping my love life as I keep hiding my tummy when I'm with my partner.

Thanks for any help!

 

[DB1]

hi fitmum, i dont have any advice... but gee, i wouldnt mind a six pack either!

 

[malkore]

diet is important, as you need a low body fat to show off your abs. and of course, you need to work the abs so they have sufficient lean mass to really pop out once your body fat is low enough.

the smartest thing is a regimen of proper eating, 3-4 days of cardio (intervals, 20-30 mins), and 3 days of weight training (fullbody workouts, with freeweights..no machines)

 

[Trainer Lynn]

Whether you can get a six pack depends on a few things:

- Genetics- not everyone can have a 6 pack

- Diet
- Fitness Routine
- Body Fat Levels

Basically you need to lower your overall body fat percentage. This will allow your abs to show. Here are 5 tips to fat loss that have worked well for me...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.

 

[kellybabe]

diet is important, as you need a low body fat to show off your abs. and of course, you need to work the abs so they have sufficient lean mass to really pop out once your body fat is low enough.

the smartest thing is a regimen of proper eating, 3-4 days of cardio (intervals, 20-30 mins), and 3 days of weight training (fullbody workouts, with freeweights..no machines)

just wondering... u mention nd everyone else mention the time of cardio workout ie 20-30 min, but what about weight training how long? is there a time or does it go by working out at least each body part w/ at least one type of exercise (if training the whole body resting day b/w) ??

 

[Trainer Lynn]

I don't want to speak out of turn... but I'll provide my advice for others... the length of time you strength train will depend on a few factors. If you're doing a full body routine at 3 sets of 8 reps it will take close to an hour (assuming you are resting at least a minute between sets).

If you're doing a 5 set Pyramid routine for just the upper body and super setting... you can get it done in about 30 minutes.

It just depends. I don't go higher than 5 sets Pyramid routines. I also don't go lower than 3 sets of 12 reps. So my total daily strength routine varies from 20 minutes to 50 minutes.