6/4 Pack

[Matt1991]

Please could you cleaver people tell me if there is any way i can get a 6 Pack or 4 Pack in 4-5 weeks. Also can you tell me what Xersizez I must do to get a 6 Pack or 4 Pack. Please Give me more of an answer Than just "Situps" Coz i know about them.

Thanks, Matt 

all answers that are linked with the question get a *** Rateing.

[georgit79]

You can get a 6 pack or a 4 pack in 4-5 minutes if you jog down to your local offie...

[jake-the-peg]

I guess it rather depends where you're starting from!

Do a search in google for "get a six pack" - you won't be short of advice!

Oh one extra point I think most body builders do an incredibly strict zero fat kind of diet before competition, it's one thing to have the musculature it's another to have little enough fat and tight enough skin for it to show.

[Loosehead]

OK, a six pack is 20% exercise and 80% fat reduction. So broadly speaking you have to vastly reduce body fat and tone up the muscle. There are many abdominal exercises any fitness mag will give you a decent routine but crunches are generally accepted as the best exersize. The main problem is going to be fat reduction and that involves burning fat as calories, the best way to do that is by a lot of low intensity aerobic work coupled with low fat healthy diet and NO BOOZE. Start now and you'll make progress in 4-5 weeks. Do not try and starve yourself, you'll use muscle if the body thinks it's starving and you want to keep that, right? Good luck, I'm assuming you're a bloke a six pack is much easier for a bloke, but that's not to say it's easy full stop!

[londondave]

the only 4 pack I know comes in cans.

[jake-the-peg]

Oh Loosehead I have a feeling 1991 in Matt's name might just be his DOB which means that at 14 hopefully booze isn't a big problem.

If this is the case Matt have a quick look at this page on teenagers and excercise - the bit down the bottom on "the ellusive 6 pack"

[jake-the-peg]

Whoops forgot the link

wish I was 14 again

http://exercise.about.com/cs/exercisehealth/a/teenagers_2.htm

[MORELLO]

6 pack? I've got a full keg!

[lilyfrog]

Buy a book called the 'bodydoctor' It has a chapter all about healthy eating and a step by step exercise plan to help you tone up in 5 - 6 weeks. It covers the whole body but has a pretty intensive abs workout. It also encourages healthy exercise and eating and rthe workouts can be done in the gym or at home

[Andy008]

There is little point in aiming just for a "6-pack" (I hate that phrase).

If you are going to get fit either concentrate on your entire body or don't bother.

Find your nearest gym, preferably a chain like Fitness First, LA, Esporta etc and book a assessment with an instructor. They will sort you out. Easy.

[Cockney_si]

This is simple and effective stuff but is very boring so put on some good up-beat music tracks (or use headphones if you are in a public gym).

Week 1 and 2 : Aim to do 25 crunches a day, followed by 25 situps then rest and then hang your legs off the end of a bench and do as many leg raises as you can.

Week 3 and 4:Aim to do 50 crunches a day, followed by 50 situps then rest and then do as many leg raises as you can.

You can increase over the next weeks but don't forget that stomachs take time to build muscle and also need time to recover to bulk up too.

[Andy008]

Alternatively, join the army.

They'll get you fit, turn you into a lean efficient killing machine and have you running up mountains in no time at all - whether you like it or not.