Good day to all of you,

can you give me some tips how to do 6 abs?

thank you so much.

Looking forward to these tips
Never had them, but next summer..

(01-07-2014 3:24 PM)NaughtywillCRY Wrote:  Good day to all of you,

can you give me some tips how to do 6 abs?

thank you so much.

A good old fashion ab roller and some jogging. The ab roller will tighten the abs while and the running will make them show because of the lost of fat above the abs. It's pretty easy to get abs if you eat right use an ab roller and jog or do something that makes you loss fat. Using an ab work is like 100 times more effective than sit ups. Also your abs are one of the few muscles in your body that you can work out every single day without doing damage to them. Best of luck!

The ridiculously large wheel above me is an excellent method. Mess around with different positions and holding your posture various ways while listening to a few songs. Good stuff.
The lower abs are harder to work. I do mine by hoisting myself up in the air (I use the arms on my treadmill) and bring your legs up in the air in front of you.

My biggest tip: Get mad. I found with working out that its all mental. Tell yourself you dont think you can keep going, and guess what? Your body will stop. Tell yourself you're the fucking man and that you can go for days, and guess what? You''ll go further and get stronger faster. Those last few reps man. Get mad at an old x and listen to some angry music and you'll be surprised the adrenaline rush you get. You'll be able to move mountains.

currently im doing this work out~~~> https://www.facebook.com/photo.php?v=382559385213042
but it is very painful and hope this is effective.

thank you sir as3,

hahahaa..some metal and hardcore song i listen to that in the gym or while i do treadmill do some headbangs hahaha..
maybe i will inject adrenaline to myself i have in the hospital haha :x

What is your current level of fitness? Will you be working out primarily at home or do you have access to a gym?

No offense to those who posted earlier in the thread but I would ditch the ab roller. There are also a few other methods that are more effective for burning fat than jogging.

If you're going to be working out around the house, I would recommend picking up a swiss ball. You can get one from Walmart for about $10. There are literally hundreds of ways you can target your core with that one piece of equipment and it only takes a few swill ball "passes" to take the wind right out of you and leave your abs burning. A pull-up bar is another very cheap but extremely versatile piece of home equipment that can give your abs an absolute pounding.

If you have access to a gym, there are plenty of weighted exercises that I can show you that will give you huge improvements in your ab but require a slightly higher starting level of fitness than the swiss ball.

As for fat loss, high intensity cardio is immensely helpful. Jogging does burn fat but it only burns fat while you're doing it and it has the negative side effect of potentially burning muscle because of it's duration. However, doing wind sprints keeps your metabolism active all day. Sprint for 30 seconds, walk for 60, sprint for 30, etc. It also has the added benefit of increasing your body's testosterone production which also helps burn fat. Things like swimming sprints are also excellent.

Lifting weights is also great but, again, it requires access (and most importantly the will to go) to a gym.

Diet wise, intermittent fasting is probably the most effective thing I've tried when it comes to burning fat. Unfortunately, it doesn't work with everyone's schedule. Essentially, you ingest the same amount of calories but you only eat during an eight hour window. This flies in the face of the more mainstream advice of eating many small meals to keep your metabolism active. While this is still true, intermittent fasting causes the body to aggressively burn fat by using it for energy when you're not eating.

If you can't commit to IF, I would suggest cutting down very heavily on carbohydrate intake.

I always go to the gym sir about my fitness
Im average or 20-25% fats. Then recommend me sir
For am i always going to gym can please teach me

Decline Sit Up: I do these weighted but I couldn't find a video for it. Get a weight plate and hold it BEHIND your head. This works your core much better than holding the weight in front of you. They will KICK your ASS though so start out without weights if you can't handle it initially.


Hanging Leg Raise:


Rope Crunch Pulldowns: I personally extend my arms like I'm trying to touch the cable to the ground in front of me but this is a good way of doing it too.


Dumbbell Side Bend:


Seated Side Twists:


Dumbbell Running Arms: I actually do these with dumbbells and arms extended but I don't know what the hell that's called and this shows the same basic motion.

http://www.runnerspace.com/video.php?vid...-Plan-2012

There are a couple others I do that I can remember off the top of my head, I'm sure I'll think of them next time I'm in the gym though. I usually do two or three of these between my regular weightlifting each time I workout.

Thank you so much boogieman i will this.