Six Pack

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I've been working out for a while now. I lift weights and do sit ups. I'm finding it very effective. I know that just doing these exercises won't get you a six pack. I'm not fat but have a very thin layer of fat over my six pack. I can see the whole pack but not the individual packs but recently have been able to see my top 2 packs but non of the others. How can i lose that little layer to reveal my six pack?

I am about 6ft-6ft 1 and weigh about 10 and a half stone (146 pounds). So for my height i weigh a reasonable amount.

I do sport aswell, so i do cardio about 4-5 times a week along with doing my routine of weights and sit ups about 5 times a week. I also don't eat badly, i have my 5 recommended fruit and veg aday.

What can u guys advise me to do to reveal the individual muscles? Exercises? Food?
If i put my work out on here would help just ask.

What are the best ab exercises to strengthen the six pack and reveal them?
 
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wow... think you need to eat alot more!! and do a 3 day full body workout. what kind of weight training do you do now? tell us your workout.
 
Yea, i would think about putting on some serious mass before thinking of getting a six pack at that height and weight. Im 5'8 and around 146 lbs and even im still on the skinny side. And what do you mean by revealing individual muscles? Just base your workout 3x a week on mostly compound excersises. Your diet inormation would help also
 
If you do plan on bulking, which I recommend you do, then your going to have to limit your cardio down to 1 or 2 sessions. Look into HIIT (high intensity interval training). Brief example:

Treadmill
5 minute warmup
1 minute sprint
1 minute jog
1 minute sprint
1 minute jog etc until 15 minutes and then you do another 5 minutes of cardio to cool down.
 
Jake 85 said:
And what do you mean by revealing individual muscles?
Click to expand...

I think I can answer that, since my height and weight is like...identical to that guy.

Think a 6pack like on the 300, and then consider if the individual squares of the abs (ie. 2 rows of 4 columns...or 3 in a 6pack) aren't visible, but rather the top 6 muscles are visible only as one muscle - that is, there is such an amount of fat that you can see a differentiation from your abs to the surrounding skin, but not the individual 6 squares.

Damn, I hope that makes sense. If I only had a digital camera...:bncry:
 
jmanjman47 said:
If you do plan on bulking, which I recommend you do, then your going to have to limit your cardio down to 1 or 2 sessions. Look into HIIT (high intensity interval training). Brief example:

Treadmill
5 minute warmup
1 minute sprint
1 minute jog
1 minute sprint
1 minute jog etc until 15 minutes and then you do another 5 minutes of cardio to cool down.
Click to expand...

I agree with what people have said, you should bulk up before worrying about losing more weight. You are 2 inches taller than me, and 30 pounds lighter, that's almost scary thin.

I also agree you have to keep you cardio to a minimum, but HIIT is a great way to train on off days. It is my understanding that jmanjman is not correct in that HIIT model. The whole point of HIIT is to push yourself to your absolute limit for several intervals. If you are sprinting for an entire minute, then you simply are not going all out.

One of my favorite HIIT exercises is on the stairs. Set it at the highest resistance, and go for 15 seconds, all out as hard as you can. Take the next 30 seconds to rest. Then repeat 20 times. If you do it right, you will be barely able to walk out of the gym, and you will swear your heart beat through your chest!
 
MarkMyWords said:
I agree with what people have said, you should bulk up before worrying about losing more weight. You are 2 inches taller than me, and 30 pounds lighter, that's almost scary thin.

I also agree you have to keep you cardio to a minimum, but HIIT is a great way to train on off days. It is my understanding that jmanjman is not correct in that HIIT model. The whole point of HIIT is to push yourself to your absolute limit for several intervals. If you are sprinting for an entire minute, then you simply are not going all out.

One of my favorite HIIT exercises is on the stairs. Set it at the highest resistance, and go for 15 seconds, all out as hard as you can. Take the next 30 seconds to rest. Then repeat 20 times. If you do it right, you will be barely able to walk out of the gym, and you will swear your heart beat through your chest!
Click to expand...

If people did real HIIT they would be puking.
 
yeah, no doubt about it. Most people dont understand how intense HIIT really is. I rearly recommend 3 days of HIIT (which is a popular thing to recommend) because its just so darn tiering, though, most people just do interval training when they do "HIIT" instead of actual high intensity interval training. IMO, if you do lots of cardio, you should mix HIIT with LIT and/or SS cardio. yes, i said SS cardio, its not terrible as alot of people say. try 20 mins of SS cardio, you can go pretty fast, versus the old 2 hours of SS cardio, which i dont really recommend.
 
i dont think he was saying that. I just think he wasy implying that most people dont get how intense HIIT really is.
 
I see. Well, that's why I was trying to say that sprinting for a minute isn't really an all out effort, making it not HIIT. All I was trying to do was clarify that HIIT is in fact very intense and difficult, but hugely beneficial.
 
My work out is:
10 dumbbell with each arm with 5kg weight
15 (sorry dont know what there called but the exercise is when you open you chest while standing up, swinging your arms outwords and back in) with two 5kg weights
10 bench presses with 22.6kg
50 sit ups

I do this 5x a night about 5-6 times a week. This takes me about 20 minutes to do.

I know it doesn't sound like much but over time it has got me to a good stage and i'm only young.

What do you suggest i do to my workout to get my six pack?

What exercises will really strenghten my ab's that would suit my workout?

I tend to do football with mates about 4-5 times a week and i don't really have time to do 'HIIT'. So i do cardio in the form of running. What do you guys suggest?
 
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Read over the entire thread, if you havent already.

The elusive and most difficult to obtain 6 pack is largely and mainly sculpted in the kitchen through proper diet (caloric content according to activities) and nutrition (as the decision process: properly taylored ratio of nutrients). With exercise complementing the diet core. Once you acheve the 6 pack what do you plan to do? This question invarably is as important as getting there? It is as much difficult to maintain as it is to diet to get there.

So, what I am saying is that I believe one as to self commit to a life change, whether its swinging the board to one side or the other (cut/bulk).

Make the diet the theme, and you can work in a ab routine 2 to 3 times a week. In addition, I do reccommend the squat (if you dont have problems physically), and like I have said many times before, it doesnt get mentioned in the same breath as a ab routine, but this much touted exercise just may be misunderstood in overall development--and this includes the ab core.
 
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I'm gonna try the stair thing markmywords posted.

Sorry if your confused with the model I posted. The sprint is allout- I just didn't tell you it was on a treadmill. A treamill takes 30 seconds to get the speed up to a high enough intensity thats why I put sprint for a minute.
 
jmanjman47 said:
I'm gonna try the stair thing markmywords posted.

Sorry if your confused with the model I posted. The sprint is allout- I just didn't tell you it was on a treadmill. A treamill takes 30 seconds to get the speed up to a high enough intensity thats why I put sprint for a minute.
Click to expand...

Yeah man, I reccommend it. Having it on the highest resistance is key, you really have to put in work to get through it.

I gotcha, and I know what you mean, it does take awhile to get up to speed. I wasn't trying to get on your back or anything.
 
What do you lot think i should do because this layer of fat i basically nothing but it is obviously enough to cover and hide my individual packs. If i kept on doing my workout, what eating wise would get rid of this fat? I already eat at least 5 fruit and veg aday but i do have a cake or biscuit at least every other day. I wouldn't be able to do HIIT but would my workout along with a better diet get my look?

If i put pictures on here would that give you a better idea on what i have to do?
 
I hate to recommend to someone that is 6'1 and 146 to deficit diet (I'm your height and 60 lbs heavier and I wouldn't consider myself super bulky), but that is what you'd have to do to get your abs to show.
 
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