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Thread: Six-pack abs - what's the best/fastest way to get em? | Forums

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  1. #1
    Senior Member Tfrogs1's Avatar
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    All you fitness buffs like Mac, how would you recommend going about getting the six-pack abs?
    Lotsa situps?
    And how would you recommend first getting rid of ze fat in that area?

    Thanks
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  2. #2
    Senior Member MDS_Geist's Avatar
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    Cut your caloric intake by a few hundred calories a day. If you're eating 2,000 calories a day, try cutting down to 1,700. But do it the smart way and cut out fats and sugars rather than protein. Cut out simple carbs rather than complex cards, etc. But don't starve yourself - that makes you lose muscle and is really extremely dangerous. Your body will also go into starvation mode and begin storing fat.

    Increase your activity level. If you're currently sedentary start by adding in 20-30 minutes of cardio 2-3 times per week as your body is able to handle. Jumping rope is great, but you may find it harder than you expect. Jogging and swimming are two good ways to start. Begin some light weights as well to increase your muscle mass.

    Crunches, reverse crunches and other ab exercises are good, make sure you balance them with back exercises also. Do NOT pull on your neck when you do them. Bear in mind that you can't spot reduce and need to reduce your fat in order to to see the muscles beneath.
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  3. #3
    Senior Member SilentAce07's Avatar
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    Not that im old enough to drink, but:

    Less beer... More situps..

    And if you want to compromise:

    Do situps while drinking beer.

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  4. #4
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    Originally posted by MDS_Geist:
    Cut your caloric intake by a few hundred calories a day. If you're eating 2,000 calories a day, try cutting down to 1,700. But do it the smart way and cut out fats and sugars rather than protein. Cut out simple carbs rather than complex cards, etc. But don't starve yourself - that makes you lose muscle and is really extremely dangerous. Your body will also go into starvation mode and begin storing fat.

    Increase your activity level. If you're currently sedentary start by adding in 20-30 minutes of cardio 2-3 times per week as your body is able to handle. Jumping rope is great, but you may find it harder than you expect. Jogging and swimming are two good ways to start. Begin some light weights as well to increase your muscle mass.

    Crunches, reverse crunches and other ab exercises are good, make sure you balance them with back exercises also. Do NOT pull on your neck when you do them. Bear in mind that you can't spot reduce and need to reduce your fat in order to to see the muscles beneath.
    Agreed. To add to that:

    It may seem like cutting 300 calories a day will leave you hungry. But have you honestly tried to drink 8 glasses of water every day and eat 5-8 servings of fruit/veggies? It's freakin hard. Not hard because it sucks to eat them. It will literally fill you up to have 8 glasses of water in you per day. Hunger is often mistaken for thirst.

    A very easy way to cut calories is quit drinking them. Substitute water in for whatever it is you normally drink throughout the day. Easy way to shave off 300-500 calories without even watching what you eat!

    You won't be hungry if you eat the recommended amount of food from every nutrient group. You should try to cut dairy (lots of fat and cholesterol with not much else to offer...get your calcium from a tall glass of OJ in the morning) and simple sugars (candy, cakes, etc.).

    As for exercise, try to find an activity you enjoy. You're more likely to stick with it than running on the treadmill everyday.

    Also, if you drink alcohol frequently, try to cut the amount of times you drink in half.
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  5. #5
    Senior Member SC-Titan's Avatar
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    i hang upside from my rafters in my garage and do hanging situps and i hold a 10 pound weight to my chest while i do them. its kinda brutal but it certainly works!!
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  6. #6
    Senior Member MDS_Geist's Avatar
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    Good points - eliminate any non-diet sodas.

    But not dairy - non-fat dairy protein is very important. Cut out fatty chesses but a glass of skim milk (for those of you who are non-lactose intolerant) is quite good for you as are dairy protein shakes.
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  7. #7
    Senior Member stealthy_U's Avatar
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    You'll need to do cardio exercise in order to achieve abs. Like swimming, bike riding, running as well as sit ups! But thats only half of it. A healthy balanced diet will achieve your goal and good luck with it!


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  8. #8
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    Originally posted by MDS_Geist:
    Good points - eliminate any non-diet sodas.

    But not dairy - non-fat dairy protein is very important. Cut out fatty chesses but a glass of skim milk (for those of you who are non-lactose intolerant) is quite good for you as are dairy protein shakes.
    Skim milk and non-fat yogurt are fine. Non-fat cheese tastes like ***, so why bother? Most people get their dairy from cheese and thick pasta sauces, not a glass of skim milk and a yogurt snack in the afternoon. One glass of milk is fine for most people, if they also eat their fruits and veggies. The problem is that Americans love cheese on everything, which is why I said to avoid the dairy.

    Just to clear one thing up...cutting dairy doesn't mean eliminating dairy. One shouldn't eliminate anything from their diet.

    Dairy protein shakes are a waste of money. My friend buys one for $4 every time after we go weight lift at the gym. The protein shake gives 100% of your daily allowance of protein. I tell him he's out of his mind, and pointed out on the food labels of everything he eats throughout the day that he's already had more than his daily allowance of protein, and that he's literally pissing his money away (you piss out any protein your body doesn't use, unlike carbs and fat which get stored). Yet he still buys them, they stink up my car, and they taste like ****. Unless you're body building, which you aren't, you don't need that stuff.

    Besides, the nutrients found in milk are also found in many other fruits as well. Visit the far east and you won't even find dairy in their diet, and they don't have our weight problems.

    Like I said, cut out the dairy, but make sure you drink some calcium fortified OJ as a substitute.

    P.S. Getting in shape takes consistency in working out, and depending on your shape now can take anywhere from 1 month to 1 year. There is no quick fix, no matter how much exercise machine companies try to sell you on one.
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  9. #9
    Senior Member Tfrogs1's Avatar
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    I should probably give you some background information about myself.

    - I'm 14 years old, 15 in a month, so I don't drink .
    - I'm a vegetarian but I eat fish, although only once a week, excluding the frozen fish fingers which I should probably cut down on
    - About 5 or 6 weeks ago I joined my local gym (seems I don't have to be 16+), and I had a personal trainer type guy give me a personalised program, which consists of two days a week of running (20 minutes speed intervals on the treadmill)/rowing machine (best time 2km), and two days of weights (nothing too heavy though... 3 sets of 15 reps per visit for: benchpress machine (the non-dangerous type), bicep curls, lat pulldowns, upright rows, situps, shoulder presses, leg presses, leg extensions, dips and chinups. By the time I get around to the dips and chinups though, I never have the strength to do them... so I tried doing them at the start, but then I don't have any strength for anything else...).
    - I stopped doing the aerobics part of the program a couple of weeks ago when I got shin splints; I also stopped the leg extensions and presses.
    - I'm about 6 foot tall, and weigh around 76kg.
    - I have a bit of fat around my stomach which I would like to get rid of... I might post some pics, so y'all can have a better idea of the shape I'm in so y'all can provide the best advice... although that might be considered child porn...
    - I'm already seeing a big improvement in the muscle mass in my arms (right arm moreso than left arm... that can't be good...), but I feel that 90 situps a week isn't going to get me anywhere near a six-pack. I do the situps on an angled situp thing, and I go sorta half up, half down (the trainer guy said I should do it this way)... I think this way, I can't absentmindedly use my legs for lifting myself, I have to use my stomach muscles.
    - I think I eat too many fatty foods, although people often think I'm thin.
    - I like my gym program, and I actually kinda miss the treadmill... but supposedly the only cure for shin splints is rest...
    - I do drink a lot of water (might be around 8 cups... not sure though), because if I don't, my throat sorta swells up or something and I have trouble talking, and I have to swallow every half second... kinda annoying having to go to the toilet every 20 minutes though...
    - I try to drink a serving (3 teaspoons) of Sustagen (chocolate nutrition drink... yes, chocolate nutrition) every one or two days. One serving contains:
    ..... 8.9g protein
    ..... 2.8g total fat
    ..... 19.1g carbohydrate total
    ..... 16.2g sugars
    ..... 139cal/580kJ energy
    ..... Vitamin A, vitamin E, vitamin C, thiamine, riboflavin, niacin, folate, vitamin B12, calcium, phosphorus, iron, zinc, sodium, potassium


    Thanks for the advice so far though.
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  10. #10
    Senior Member MDS_Geist's Avatar
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    Okay, that's very helpful.

    Since you're 15 and presumably still growing, it's good that you're staying light on the weights. If you go too heavy you could put too much stress on the growth plates and hurt yourself. Start with exercises that work large groups of muscles and then move on to the isolation exercises. It's not the best idea when you're just starting out to go for pre-exhaustion on large muscle groups first. If you're using barbells and have noticed a muscle imbalance, switch to dumbells to try and balance out. Since you're using machines your probably unintentionally "cheating" and letting your stronger limbs push your weaker ones.

    For shin splints you should rest and ice them. Then go light to build up - this will take a while to do. Again, try swimming. It's phenomenal exercise and relatively low impact. Aerobic exercis is very helpful. It's unusual to start with intervals, and that could account for your shin splints. Start with just jogging. Begin intervals once a week after 4-6 weeks minimum.

    Dropping the frozen fish fingers is probably a good idea. Switch to fresh fish and grill ir, broil it or bake it.

    For water, buy a nalgene type water bottle that has measurement marks on the sides. Drink at least two full bottles per day. Yes, it's annoying having to go to the bathroom so often. But it's good for your body and your skin. Just don't overdo it.

    Remember, getting a six pack takes some time. Also, at the age of 14 you may still have residual fat.
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