Forever. To get a six-pack, you have to lift heavy and get your body fat down.

I want to buy it, but it looks a little untrustworthy. HELP.

The only "truth" about six pack abs is that you need to lower your body-fat percentage to get them. Everyone has abs, they’re just hidden behind a thick layer of fat in most people.

There’s no need to ever pay for any kind of fitness information. You can find everything you need on the internet for free, it just takes a little bit of effort to sort out the useful and correct information. I suppose if you’re too lazy to do that, then you can pay someone to do it for you, but that’s up to you.

Can Anyone give me a schedule to build muscle mass quickly in my arms and a schedule to help me get ripped abs.
i am willing to put all my effort.

Run 2 miles
Bike 6 miles
Jumping jacks for 1 min
Bicep curls 30/arm…3 reps

Here this should help with the arms
http://www.exercisegoals.com/arm-exercises.html

I am a 13 year old boy and I am doing some vigorous ab workouts to try to get a six pack. I still have some fat above my lower abs. I have some upper abs forming but I’m still having trouble with the lower abs. How do I get the lower abs to form and and the fat to go away.
http://www.youtube.com/watch?v=IOri5Tlm23c
this is my ab workout any tips

Well, no matter how vigorous you are working your abs this will ONLY shape your abs in the best way possible. But to lose this extra fat on your lower abs you need to work your main muscles, this will make your body lose the extra fat from any area and your belly fat will come in its order. Also don’t forget to eat the right foods and don’t eat too much. Whole body training routine with the right diet are very effective. So keep doing abs workouts and do the other things I just told you about….

Also check this video to learn the right way to get 6-pack abs >> http://www.youtube.com/watch?v=yaNTq37c3e8

over summer ive been losing body fat and im almost at the point where i can just turn fat into muscle. from the pictures included can anyone give me a guess on how long it will take to get a six pack. my exercises every day include: running for 33 minutes/30 minutes of swimming/200-400 crunches a day. i also generally eat 1200-1400 calories a day with lots of protein and low fat. i dont want a crazy six pack i just want a toned/noticeable one. thank you.

front:http://s180.photobucket.com/albums/x310/cullenbatt11/?action=view&current=get-attachment-2aspx.jpg&newest=1

side: http://s180.photobucket.com/albums/x310/cullenbatt11/?action=view&current=get-attachment-2aspx.jpg&newest=1#!oZZ2QQcurrentZZhttp%3A%2F%2Fs180.photobucket.com%2Falbums%2Fx310%2Fcullenbatt11%2F%3Faction%3Dview%26current%3Dget-attachmentaspx.jpg%26newest%3D1

You may not like hearing this, but most men can’t get visible six-pack abs. It’s very tough and you need to have a fairly low percentage of body fat. Aim at getting toned up and keep trying to build muscles. Being healthy and active has a lot of rewards, but don’t give up on being active even if you can’t get that six-pack.

Dont ask why, and i wouldn’t really call it a flat stomach just really "low def" abs and i want them to be way more defined and by the third of august when i leave for a trip. I drink whole milk and eat alot of meat(Does the whole milk hurt or help, please answer that too), so until i leave in two weeks and probably thereafter what should my daily excersize routine be to get the six pack? Please help

Ok, the whole milk does NOT hurt but it’s not any better for you but keep eating meat. You may want to switch any greasy foods to pretzels, they are both filling and good for you, and if you eat out a lot, you have to quit that! One small meal at say, McDonald’s, is half your daily dose. Speaking of which, 2,000 calorie a day doesn’t apply to guys. You all should eat about 2800 especially if you are aiming at increasing muscles mass. Ok so now for the exercise, basic sit-ups are a good base. For targeting abs…..you could also try the forearm pose where you position all your weight in your forearms and keep your back straight. If you are holding yourself up by you stomach muscles, then you are doing this correctly. If it’s not much of a challenge, you could have someone put weight on your back. Do this for 50 seconds, take a 10 second break. Do this consecutively for about 10 minutes. 10 Minutes a day, for only right at two weeks. This workout targets every angle of your abs so this is really all you need to do. Well, get to it! Good luck and make sure you are breathing and having fun with it! Get some running in while you’re at it and it’s HOTT so make sure you stay hydrated! Toodloo!

well i can’t afford a gym but i really want flat abs i weigh in at 115 and im 5′4.

Im looking for this type of muscle:
http://www.musclegaintruth.us/wp-content/uploads/2009/08/woman-6-pack-abs.jpg

http://www.google.com/imgres?imgurl=http://www.healthnlifestylemagazine.com/wp-content/uploads/2009/06/flat-tummy-stomach.jpg&imgrefurl=http://www.newgrounds.com/bbs/topic/1126878&usg=__Z_at_nsJh6JfUODfyldRmCB6IE4=&h=366&w=300&sz=38&hl=en&start=0&tbnid=PXOndyyfagHdmM:&tbnh=132&tbnw=106&prev=/images%3Fq%3Dfemale%2Bflat%2Babs%26hl%3Den%26biw%3D1280%26bih%3D893%26gbv%3D2%26tbs%3Disch:10%2C500&itbs=1&iact=hc&vpx=407&vpy=179&dur=1577&hovh=248&hovw=203&tx=103&ty=134&ei=zjNLTIiTLcG88gbx-vky&page=1&ndsp=36&ved=1t:429,r:31,s:0&biw=1280&bih=893

http://www.google.com/imgres?imgurl=http://i594.photobucket.com/albums/tt27/xicathedog/Abs.jpg&imgrefurl=http://www.momsfightingfat.com/2009/07/flat-abs-fast-empty-promises-or-is-it.html&usg=__UpNDYHQeqrP9RhTO1rYf-zZ9gCY=&h=274&w=420&sz=12&hl=en&start=0&tbnid=CHrH_dTUxgPcUM:&tbnh=129&tbnw=167&prev=/images%3Fq%3Dflat%2Babs%26hl%3Den%26biw%3D1280%26bih%3D893%26gbv%3D2%26tbs%3Disch:1&itbs=1&iact=rc&dur=189&ei=CTRLTPmOOsuKnQeUxczjDQ&page=1&ndsp=40&ved=1t:429,r:15,s:0

I always thought of does abs as the sexy feminine kind that most victoria secrets model carry, that im so jealous of . But every work out i do i cant get these type of abs. So what is good diet of food and workout that would at least get me to that, i mean i got a little muscle but its doesn’t show up side way or sticks out a lot lol =P.

My body as of right before:
http://s630.photobucket.com/albums/uu26/Sapphireheartz/?action=view&current=abs.jpg&newest=1

My body now ( it looks sorta weird cause one part of the shirt and i was a little slanted btw) :
http://s630.photobucket.com/albums/uu26/Sapphireheartz/?action=view&current=002-7.jpg&t=1279997735951
I think the pants in the 2nd pic made my body look weird butt yeah how do i achieve the body in first pictures
And heres another pic of the abs i want if you couldn’t understand the first 3
http://s92.photobucket.com/albums/l17/watkinstar/?action=view&current=colombiatrip2009111.jpg&newest=1

you just need to stick with it. i like the new york city ballet work out dvd ( i think you can find some of it on youtube) but you just need to keep with it a lot.

i dance 6 days a week (right now, 7 hours a day) and we all do more crunches on the side when we’re not busy. we also do them in our extra classes like jazz, modern and pilates. then i do more when i come home. i’m not saying you need to be crazy about it (i mean, we’re all doing them for different reasons… we’re dancers, we want them for the strength… it seems like you just want how it looks) but you just have to give it more than a few days and go to failure. do more than you think you can.

Hello i am a 14 year old male weighing 8stone 6pounds and i am around 5ft6in tall. I have no access to weights i want a six pack or more toned body, how would i go about this and is there any way of doing this quickly or is it all nonsense is there also any diet i would need baring in mind i am a vegetarian. THANKS

here is a workout that I am doing, the first section is 15 minute workout for the mornings, not super hard, but enough to get the juices flowing. the second is a 45 minute workout schedule for each day of the week, resting on the weekends.

in addition to these two workouts you can add a pushup excercise in there that will blast your arms. it is called the "push up push" you can find all of this info on the military.com fitness website, along with nutritional help as well. http://www.military.com/military-fitness/

these are all based on military workouts and designed to make basic training easier and keep you healthier.

be sure to stretch well before each, and i would even suggest taking a week to 2week period of just stretching to promote faster recovery time after workout as well as prevent injury. there are a couple of good stretching programs on that website as well.

15 minute mornings:

1. Wake up with Crunches
Here is an exercise that is JUST a little harder than sleeping and it WILL wake you up by doing simple movements:
Do a complete crunch cycle complete with the following:
- Regular Crunch: 10-20 reps - Just lift shoulder blades off the floor
- Reverse Crunch - 10-20 reps - Lift hips off the floor
- Double Crunch - 10-20 reps - Lift BOTH hips / shoulders off the floor simultaneously
- Left Crunches - 10-20 reps - Take right elbow to the left knee
- Right Crunches -10-20 reps - Take left elbow to right knee
- Bicycle Crunches - 10-20 reps - Take right/left elbow to left/right knee by bicycling the legs
- Plank pose - 30-60 seconds
- Stomach stretch - 30 seconds
THIS TAKES about 3-4 minutes
2. Jumping Jacks / Pushups
Do 10 jumping jacks / 10 pushups and repeat the non-stop cycle 5-10 times depending on your fitness level. This takes 3-5 minutes if you push all 10 sets.
3. Replace Pushups with Squats
If you want to add in a leg workout try replacing pushups with squats above.
4. MJDBs - Multi-Joint Dumbbells Exercises
With a set of dumbbells mix in a few exercises into one movement:
- Bicep curl, military press, tricep extensions - do 10-15 reps
- Squats, bicep curl, military press, tricep extension - do 10-15 reps
- Squat thrust, pushup x 5, stand up, bicep curl military press, tricep extension - 5-10 reps

5. CARDIO Option
You can skip all the above and just run, bike, walk, elliptical glide, or row for 15-20 minutes or you can add in a quick burst of cardio for the remaining time you have.

45 minute Dailies:

Monday & Thursday
- Upper body Program
- Warm-up 5:00 / stretch
Repeat 5-10 times

- Pushups - 10-20
- Regular Crunches - 20
- Bench dips - 10-20
- Reverse Crunches - 20
- Pull-ups - max reps or pull-downs - 10
- Hanging Knee up
- Stretch abs/lower back
Cardio option 20-30:00
Run, bike, walk, swim etc

Tuesday & Friday

- Legs and Love Handles
Repeat 4-5 times

- Walk, bike or jog 5:00
- Stretch legs
- Squats - 20
- Lunges 10 / leg
- Left crunches - 25
- Right crunches - 25
- Hip rollers - 10/side
- Stretch abs / lower back
Cool down walk or bike
5:00 / stretch

Wednesday

LONG Cardio Day

- 45-60 minutes of walking, running or combination of the two
- Or biking, swimming, elliptical gliding machines

Explanations:

Hanging Knee-ups
Bring your knees as high as you can
Advanced Crunch - (Legs up)
Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. (Do not do if you have previous lower back injury - place feet on the floor.)

Reverse Crunch
In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt. (Do not do if you have previous lower back injury)
Right Elbow to Left Knee
Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.
Left Elbow to Right Knee
Same as above just switch sides. Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee.
Hip Rollers
This exercise will help you build your abs, back and hips to help with long ocean swims and balance out the hip flexors exercises. Twist to both sides keeping your shoulders on the floor and stay in the bent knee position when rotating left and right.
*Note - Anytime you work your abs, you should also exercise your lower back to build balance in your torso.

Lower Back Exercise - Swimmers
Lie on your stomach and lift your feet and knees off the floor by flutter kicking repeatedly as if you were swimming freestyle.

Scooby has a great site for working out. Check out the link below for a direct line to his 6 pack abs section.

Scooby cuts through a lot of the BS and gives the information away for free.

Hey!

So to begin I’m 14 years of age. I’m 5′2 and weight 140lbs. I would like to go down to 120-125lbs.

The things I hate about my body are my butt and my thighs. (I have stretch marks on my thighs.) The thing I hate the MOST about my body are my breasts. Which I find large. I am very self conscious about the upper half of my body, I wear hoodies all the time.

I’m a teenager and I pretty much do what teenagers do. I love staying home and lounging around. Going on my laptop all day. Texting & listening to music. I like staying home and relaxing since it is my summer vacation. Having all nighters. Going to bed at 6AM and waking up around 4-5PM. Sometimes I go a whole night without sleeping. I snack when I wake up around 4. Then I eat supper and snack again after that. I pretty much eat all the time. And I’m really not in the mood of calculating every calorie of my meal. I think it’s time consuming and will discourage me even more. I am the type that gets discouraged very easy.

I have spent countless hours trying to search on the internet how to lose weight at my age and things I should eat. I get fed up reading all the work it requires and the time and dedication it needs to see results. Then catch myself eating more because I don’t know what else to do.

I love playing soccer. (+ run the field with the ball) I play alot and have already seen the muscles on my legs become defined instead of being flabby. But I’m not sure if playing 2 hours of soccer every morning as my daily exercise will be enough to lose weight. I love walking around my city. (I also need things to do indoors while it rains) I was thinking on running the stairs in my building and doing crunches every night. But I have read on some sites that crunches don’t help losing belly fat and just define abs but to see the abs you have to lose the fat first.

So to get things straight, I AM mentally ready to make changes with my sleeping and eating habits. And be more positive about losing weight. My biggest concern is if I can lose the weight at my age? Since I’m young and still in the process of growing?

Anyways, tyvm for taking the time to answer my question,

- Sam, (:

Get into a sport, get outdoors a bit more, its really not that bad. Stop eating snacks all the time, you are doing this because your bored not hungry. Excercise and eat healthy, if you dont change your ways now you will be stuck in this phase forever.