| Author | Post |
|---|
zach216
New Member
| Joined: | 11 May 2009 |
| Location: | |
| Posts: | 5 |
|
Posted: 12 May 2009 01:51 am |
|
im about 6'3 and 175-185 pounds. somewhere in there. i wake up and feel and looks decently skinny, then i look kinda fat after dinner if i puff out my belly. i have gym about 2-3 days a week. i really want 6pack abs or at least more defined abs. i need some workout help. i also eat pretty healthy but i may get an occasinal fatty or sugar food but i dont go out and eat fast food. maybe eat out 2-4times a month.
im also mad b/c kids eat junk all the time and stay really skinny. its not fair i think.
any advice
also: i am about a 6 in terms of exercsie. 10 being the most
Last edited on 12 May 2009 01:53 am by zach216
|
quirkmeister
New Member
| Joined: | 31 May 2008 |
| Location: | |
| Posts: | 40 |
|
Posted: 13 May 2009 01:23 am |
|
Hi Zach, you sound to be in pretty average shape. Thats good. So you want to improve yourself though, thats better.
The gym you do (school) is nowhere near enough if you truly crave that six pack. Getting one (thats visible) is difficult as it requires not just decent muscle but low body fat. You need about less than 10% body fat to have that kind of definition. If you could say how much you have that could help. Fortunately the solution for your goal is simple.
You already eat decently by the sounds of it. But P.E isn't enough. Go to an actual gym or go to the weight room. First part of two is shedding excess fat. Nothing works better that a good cardio workout; mix it up with aerobic and anerobic. Make sure you do something fun for you; jogging, biking, boxing, jump rope, sports.
Then for the other part is build muscle. This will also help you to lose fat and keep it off. Plus you have to have some nice muscle if you want to show it off afterall. Depending on the look you want changes the workout you go for. Because you want more mass it sounds you need some real strength oriented lifts. Bench, Squat, Deadlift, Leg Ext, Leg Curls, Toe Raises, (Leg Press optional and unnecessary but good to show off with), weighted lunges, curls, push downs, pull downs/ups, Lying Tricep Ext, Lateral Lifts, Crunches, Sit-ups, obliques. I would reccomend either high weight with short sets (8-10 reps) or more medium weight with a longer set (12-15).
Make sure you're drinking loads of water too, it will detox your system, make you feel better, and look better. Do those things and you'll hit your goal fast, easy, and enjoyably. I powerlift so I have good experience with weight training. Remember if its too easy do more weight with the same reps. And be sure to do these lift properly and with a good spot, especialy that major ones (BENCH, SQUAT).
If you want something a little more specific to your schedule and abilities then just say so. I can whip something up real easy. If you know what are your current levels? How much can you lift? How far can you run?
|
zach216
New Member
| Joined: | 11 May 2009 |
| Location: | |
| Posts: | 5 |
|
Posted: 13 May 2009 01:47 am |
|
thanks a lot. im not in a gym outside of home. i dont have much time and im not really into doing weights and stuff. are there any good exercises that work well at home. i did run cross country but i wasnt that good. i can run about 1-3.1 miles and be OK. any more advice? i have a nice chest but the fat is mostley at the bottem. i stand up and look okay but i sit down and look REALLY fat. how?
thanks so far
also: how long should it take to get this? by summer hopefully?
|
quirkmeister
New Member
| Joined: | 31 May 2008 |
| Location: | |
| Posts: | 40 |
|
Posted: 13 May 2009 02:19 am |
|
Well if you want to stick with stuff at home do push ups and crunches, weighted are best, or do as many as you can till collapsing. as for running, the further the better. after all you burn calories by distance regardless of speed. you could also try running with weights even a back pack or just water. don't go all out sprints, but a nice easy pace for a long ways. But if you want it to go really fast I would reccomend weights.
Also jump rope, bike, do agility drils like through a rope latter, anything to get active the more sweat the better for aerobics
Given what you said about it really just being bad when you sit it may just be that you have empty skin so fill it with muscle, but be sure to burn any fat there is to keep it tight looking on the muscle for that six pack
|
Bushido78
New Member
| Joined: | 7 May 2009 |
| Location: | |
| Posts: | 8 |
|
Posted: 13 May 2009 02:26 pm |
|
Diet is 80% of acheiving visible abs and I am talking from experience.
"Abs are made in the kitchen, not at the gym."
|
zach216
New Member
| Joined: | 11 May 2009 |
| Location: | |
| Posts: | 5 |
|
Posted: 13 May 2009 09:23 pm |
|
| so exercise is important but not the main idea?
|
Bushido78
New Member
| Joined: | 7 May 2009 |
| Location: | |
| Posts: | 8 |
|
Posted: 14 May 2009 12:54 pm |
|
zach216 wrote: so exercise is important but not the main idea?
You have to decide what your overall goal is for now. Are you looking for visible abs or putting muscle on? With proper diet and calorie burning exercises, you can achieve the abs but you're not going to put on muscle by strenous cardio routines. Go for the abs first, then decide to put muscle on from there. I too am 6'3" and wanted to get rid of that last bit of stubborn belly fat before trying to put muscle on. Follow a high fiber diet and as mentioned, loads of water, along with cardio exercises and you will achieve the abs. You have to be patient because it's about consistency. But again, 80% of it is going to be about your diet. Good luck...
|
zach216
New Member
| Joined: | 11 May 2009 |
| Location: | |
| Posts: | 5 |
|
Posted: 14 May 2009 11:03 pm |
|
im really not trying to be mega buff. i just want simple abs that are able to be seen. i dont want to be all muscle. i just want a firmer and nicer belly. esecially lower belly.
how long will this take?
ill wait but im just curious
when is the 1st time i should see results ig any?
|
wadoryu1
New Member
| Joined: | 16 April 2008 |
| Location: | |
| Posts: | 141 |
|
Posted: 15 May 2009 12:47 pm |
|
zach216 wrote:
how long will this take?
Don't count on a time frame. I still have noticeable bellyfat but it's miniscule. Get the water, get the fiber, and you shall see results. I drink about a gallon and a half of water daily and thankful I have a job that lets me take frequent restroom breaks. Slowly up your fiber intake. Fiber One bars and high fiber oatmeal are fave's of mine and don't worry about the sugar in them because the large quantity of water will flush most of it out. Fruits and veggies of course too....Good luck.
|
zach216
New Member
| Joined: | 11 May 2009 |
| Location: | |
| Posts: | 5 |
|
Posted: 24 May 2009 01:44 am |
|
i know. i cant seem to do it.
my belly is fine in the morning but the longer the day goes the worse i get. how?
my other body parts dont get fatter or anytihng
|
Current time is 04:11 am | |
|
