hi well i have to get a six pack in 3 weeks .. any tipps??
215160
ive been trying for three year
560336
Crunches, reverse crunches, weighted crunches. Have a healthy diet. Absorb enough protein to build muscle (Whey protein shakes help, especially if your diet sucks). Alternate with cardio every 2 days. Don't overwork yourself, it won't get you quicker results.\n\nVisit my source for some better research.\n\nWorks for me. Good luck.
465899
Well, I'd say your first step would be to pack your lunch,snacks, any food you need bring from home. Make sure it's healthy,low calorie and nutritious. You just have to say NO to that impulse to grab anything. Make sure you have something to eat at all times. Cereal bar, yogurt, I know it's hard but it's really the only way.You know, the same old same old...veggies, whole grains, proteins and watch the carb and sugar intake. Limit or better yet eliminate soda completely. Stick to water or milk. As far as exercise, if you can't squeeze even 20 minutes per day for yourself, then you need to re-evaluate what's going on. Your worth 20 minutes a day, don't you think? Good luck. I know it sucks, I struggle myself.
522023
Stick to fruits and veggies.plenty of water.No breads or chips. You have to deny your self. all those goodies.It's hard but the out come brings a big reward. Believe me  I know.If you can do this a couple weeks you will see a big difference then eat one thing that  you really want. Then get back on the fruits and veggies. Please don' for get to exercise. It's important. ( *-*)
318007
You will now get those abs. If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
633029
Getting fix is 50% exercise, 50% nutrition. If you want a six pack, start watching what you eat, this will really speed up your progress. No junk food, Soda, or fast food. Drink alot of water, keep a water bottle near you all the time. Down around 2.5-4 leaters per day. No fruit juice either, WAYYY too much sugar, much healther to just eat the actual fruits. Try eating more white meat (Chicken, Fish) rather than red meat, pork, beef, lamb. And try having 5 small meals rather than 3 large ones. Eat alot for breakfast to boost your energy level during the day and ease up on dinner because your going to bed after, not burning those calories. As for increasing your Vert, start doing lots of leg exersices to strengthen the muscles in your legs like squats. Do some searching on the web for leg exercies, im sure you'll find alot. Just make sure when doing strength training, be very careful with the weights since your legs are such a big muscle, the weights get pretty heavy. As for your six pack, joggin 4 -5 times a week for 45-60 min should do it for you as well as ab exercises. \n\n-Good Luck!
562913
Increase you protein intake, and try varying your abdominal exercises. Crunches, depending on how you do them, have a limited effect. There are other abs exercises out there.\n\nBut I'm not completely an expert, so here, try this survey. It's called "Will you get a six pack?" Unfortunately, it doesn't say when. There is really no way of knowing for sure.\n\nhttp://www.menshealth.co.uk/tests/fitness/
37020
Stop eating so much. Eat a more balanced diet, including frutits and veggies along with meats and complex carbs. Also start exercising, try joing a gym. If you can't afford that, just do the simple stuff like sit-ups, crunches, and running. You have to be disciplined though, and don't let yourself slip that much. I'm sure you will see improvement in a few weeks.
449866
do liek 100 crunches a day for the next week .. it'll hurt alot but it will help .. and then the next week do 125 and the next week after that do a little more ... and keep going and raising the number of crunches you do until you get the abs you want\n\nalso, if your not a crunches fan google search "ab workouts" look around the net till you find the exercises you like ^_^\n\nhope my advice helped ya out some
142957
Work on eating a balanced diet. Do minimum 2 days of cardio per week and hit the heavy weights!! We all have six-packs but they are covered by fat. So work on clearing out that fat. Good luck on the 8pack!
598892
haha ur in the same pickle i am, im 16 6'5 and slim. I want the same thing. Dude dont listen to neone but me alright ive researched it for the past month. You need to cut the fat in ur stomach, k so no fat on the stomach. Eat a high protein diet low in carbs and fats. Do mad crunches i do 100 a day with a 20 pound weight and if ur skinny like me it will pop up. After i do my crunches it exposes a 4 pack. Also run because this gets rid of the fat on ur stomach. when ur done doing crunches everyday by the way. Stretch your stomach get in pushup position keep ur legs on the floor and stretch ur abs(it defines them) good luck ill have mine faster than urs!!!! Jk take it easy bro
354739
Depending on how you exercise and how long and what you eat!\nIt could take 3 months or it could take a year. It also depends on where you are physically. If you are "overweight" don't expect to be "ripped" in 3 weeks and maybe not even a year, but do expect to see some change not matter what.\nYou have to remember you are always going to be your own worst critic when it comes to your physical appearance and you are always going to be stiving for the look you see on other people in the gym or in media, but remember there are people looking at you wishing the could look like you too as you attain your goals. Just have fun and enjoy working out for the benefits of health and they way it makes you feel about youself. Attaining the perfect pyhsique is just like being bulemic or anorexic, you can come to point where you are never happy with what you do or look like and that is the danger of taking it to far. Some people can achieve goals easy, some have to work hard and some no matter what they do can never attain them. Your bodies physiology determines how far you can go in appearance and sometimes you have to settle for the best you can do or you'll end up hurting yourself than healing yourself!
533300
Wow! 8-pack at 12 woa, well do crunches, well my boyfriend has a six pack and hes eleven, i know im so young to hav a boyfriend, and dont get disgusted every year at the end of school the whole school goes on a feild trip to a water park, but i suggest doing 60 crunches and 60 flutter kicks, i do it every night, and i almost hav a 6 pack
391467
You are right, I would highly doubt that you put that much muscle on in 6 weeks, but I'm sure that the majority of it is muscle.  Might I suggest with all of that activity that you need to drink more water.  Good rule of thumb....for every 15 minutes of physical activity you need 8 more ounces of water.  \n\nJust keep in mind you should never judge yourself by the scale anyway.  As long as your close are getting losing then what you are doing is working.
54675
Problem is that you won't see a six pack unless there is actually one there, no matter how much fat you burn.\n\nIs your stomach flat, but no muscle? Sorry to say, but that means your have to do crunches (be sure to include other ab work, so you are toning all of your abs -- try pilates - works great!)\n\nA LOT of people are just built to carry around a little extra weight in their belly; again, crunches/ab work, along with losing general body, will help you to tone up your stomach.\n\nYour didn't say if you were overweght or not, but please bear in mind, even the skinnest people tend to have their "problem areas." Eat healthy, exercise (cardio and muscle traning), will allow you to have a "nice", (not perfect) figure.\n\n(It is nearly impossiable to get that "hard core" defination you see on TV -- if you want that, you should invest in some personal trainer sessions, and plan to spend long hours daily working toward that goal.)
398856
One way is to do sit ups, crunches, and go to the gym about three to four times a week to get thoses abs you want!
198852
Hi there\nI have been doing a diet regiment for 1 month and its wokring great. The best tips I can advise you is to drink drink drink plenty of water to flush your system out. 20 mins exercise for 4 day a week will also make the weight drop off you. Reducing your intake of saturated fats and increasing your intake of fibre are also hany tips. Best of luck to you. Remember to drink