6 pack abs!?

Question

im 16, 6 feet tall and 200 pounds, muscular pretty much everywhere besides my abs.....i have a little gut but not very big, i really want a 6 pack, if i start to eat healthy, run and such, how long do you think it would take for me to start to see a 6 pack???

Answer 1

well, prob. 2-4 months depends on what you do, like eating and cardio. Ill give you some of my programs right here right now,note not all in one day there on specific dates.My Cry program is where i run till i cry.And number on fat burning thinkg to do is sprinting not LSD(long Slow Distance)I have made up some drills but be creative.

Cry Speed and Conditioning Program
Cry Speed Training:
Tire Drag 40 yard sprints x 2 (10)
5 min. Sprint run x 2
Doc x 1 (Whole Deck)


Cry Conditioning Training:
Tire Drag House Laps x 2 (6)
Doc x 2 (uphill - Whole Deck)
Double Redskins x 2 (uphill)



Lightning Quick Speed Program
Speed Drills:
Straight Line Drill x 2 (3)
High Knees x 2 (5)
Butt Kicks x 2 (5)
Death Box x 2 (2)
Sprint Box x 2 (2)
Agility Box x 2 (4 min)
Big Agility Box x 2 (4 min)
Arrow Drill x 2 (5)
Guts x 2 (3) (all)
Sprogs x 2 (4)
4-quarter drill x 2 (3)
Squares(2) x 2 (3)
Crosses x 2 (3)
Rectangle Sprints x 2 (5 min)


Speed Running:
Tempo Runs x 2 (10 laps)
Fartlek x 2 (10 laps)
2 min. Speed Intervals x 2 (2)
Huff-n-Puffs x 2 (4)
It pays to be a winner x 2(4)
Back Pedal Sprints x 2 (5)
Ironman Sprints x 2 (5)
Pains x 1
Ox Run x 2 (3)
25-100 yard sprints x 2 (3 each)


Unstoppable LineBacker Program
Power Training:
Weight Lifting x 1
Butt Rolls x 2 (50)
Directions x 2 (50)
Fire-out-n-go x 2 (50)
Shuffles x 2 (50)
Carioca x 2(50)
Hill Sprints x 2 (30)
Woods Run x 2 (15)
Jump Rope x 5 (3 min)
Plyometrics x 2


Aerobic Training Program
Aerobic Training:
Reverse/Field x 3 (8 laps)
Big Zig Zag x 2
Long Crosses x 2
Crosses x 2
Church Top/Bottom x 2(3 laps)
Full Church x 1 (6 laps)
Extreme Laps x 2 (2 laps)
X-treme Laps x 2 (2)
Xxtreme laps x 2
Sprogs x 2 (2)
Sprint Laps x 2 (3)
Full Adv. Laps x 3 (3)
Tire Drag Laps x 2 (2)
Double Redskins x 2
Death Box x 2
D.D. Laps (6)(2) x 2



Anaerobic Training Program:
Anaerobic Drills/Running:
Football Drills x 4
Wrestling Drills x 3
Track Drills x 2
Soccer drills x 2
Plyometrics x 2
4-Quarter Drill x 4
Squares x 3
WindSprints x 3 (10)
Guts x 4 (all)
Jump Rope x 3 ( 6 min)
Wall sets x 3 (3 min)
Leg Lifts x 3 (2 min)
Burpies/Bunnies x 4 (2 min)
1 arm pushups x 3 (25)
Tire Carry x 4 ( 10 laps)
Tire Push x 4 (20)
ABC drills x 4
Pull ups x 4 (10)
Zig Zag x 4
Triangles x 4 (20)
Redskins x 10
Double Redskins x 5
8-quarter drill x 4
Speed Intervals x 3
Sprogs x 4
4+ drill x 3
High Jumps x 3 (D.D.)
Ball Jumps x 3 (10)
Soccer Jumps x 4 ( 10)
Big T's x 2(2)
Agility Box x 3
Martial Arts x 2
Dirty Dozen x 2
Doc laps x 2 ( 8 cards)
Trailer Park Laps x 3 (5)
Backtier x 3(5)
Chields/BP's x 2 (10)
Drogs x 4 (8min)



Uphill Fitness Training Program
Hill Training:
Hill Sprints x 2 (30)
Huff-n-Puffs x 3
Redskin Sprints x 2
Shuffles x 2 (3)
Back Pedals x 2 (3)
Up-Downs x 2 (6)
Plyo-Hills x 2 (4)
Sprogs x 2(3)
High Knees x 2 (3)
Big Small Field laps x 2(3)
Core Workout 1,2,3 x 2
Trailer Park laps x 2(5)
Conditioning Sprints x 2(6)
Iron Mans x 2 (2)
2 min. Hill sprints x 2
4-quarter hill drill x 2
Frontier Sprints x 2(3)
Backtier Sprints x 2 (3)
Jog-up-sprint-downs x 2 (3)
Sprint-up-Jog-down x 2 (3)
Hurdle Drills x 2 (4)
Tire Drag Hill sprints x 2(5)
Double Redskins x 2
I.P.T.B.A.W. x 2
Tire carry x 2(3)



Hardcore Conditioning Program:
Hills:
Doc x 2 (Sprints-Red-1 arm Push-ups)(5 cards)
Redskins x 3
Double Redskins x 2
Zig Zag x 3 (3)


Speed:
Doc x 2 ( 40 yd. sprints )
Redskins x 3
Double Redskins x 2
Death Box x 2

All:
Biking x 1 (1-2 hours)

Drills
Michigan State x 2 (5 min)
P.T. x 2 (5 min)
P.T. #2 x 1
Terrible 20's x 2




Ultimate Fat Burner Program

Cardio:Hills:
Redskin Sprints x 3
Double Redskins x 2
Sturch Sprints x 5 (10)
Doc x 1 (6 cards)
Coreworkout 1,2,3 x 2
Hurdles x 2
Recover x 3(its a Game)

Cardio:Field:
1 mile x 2 (5:45 or less)
Sprint 1 mile x 1
Doc x 1 (10 cards)
Dirty Dozen x 2
Chields x 2 (3 laps)
high Jumps x 2
Recover x 3(Its a game)
Track Training Program

Speed Drills + Training:
Tempo Runs x 2 (10)
Fartlek x 2 (10 min)
Speed Intervals x 2 (10)
Sprint 40's x 2 (8)
Triangles x 2 (10)
Sprogs x 2 (5)
Squares x 2 (5)
High Knees x 2 (5 laps in my field)
Butt Kicks x 2 (5 laps)
Lunge Jumps x 2 (20)
Lunge Walking x 2 (40 yards 2 times)
Footspeed x 2
Surges x 2
Football pass game x 2
Frizbie game x 2
Recover x 2
100m Sprints x 3 (5)
200m Sprints x 2 (3)
300m Sprints x 2 (2)
400m Sprints x 1 (2)

Speed Endurance:
2 miles x 1 (faster than Race Pace)
Big Rectangles x 2 (5)
3 min. Sprint x 2

100m Sprinter Program

100m Sprinter Conditioning:
Michigan State x 2 (10 min)
P.T. x 2 (5 min)
P.T. #2 x 1
Terrible 20's x 2
2-3min sprint x 2
Road Work x 1 (15 min)

100m Speed Training:
100m sprints x 2 (10)
40 yard dashes x 2 (10)
Fartlek x 2 (5 min)
Tempo Runs x 2 (5 laps)
Surges x 2
200 meter sprints x 2 (5)
Timers x 2
DownHill Sprints x 2 (10)
Tire Drag x 2 (Four 40's)
300 + 400m sprints x 2 (2-3)

Hell Week Track Program

Sunday:Speed Endurance:
Dirties laps x 1 (5)
Big Field Sprints x 2 (2 laps)
Big Small Field laps x 2 (3 laps)
Woods x 2 (3 laps)

Monday:Hill Workout:
Dirties x 2 (4)
Redskin x 2
Back Pedals x 2 (5)
Shuffles x 2 (5)
Downhill sprints x 2 (10)
Plyo-Hills x 2 (3)
Speed Sprints x 2 (3)

Tuesday:6-pack Ab:Back Pack Training:
100m dashes x 2 (10)
100m backpack dashes x 2 (5)
20 yard shuttle run x 2 (10)
20 yard back pack shuttles x 2 (5)
Hill Sprints x 2 (3)
Back Pedal Hill Sprints x 2 (2)
Backpack Laps x 2 (5)
Field laps x 2 (10)(sprinting)
P.T. x 2 (5 laps)
Terrible 20's x 2

Wed:Ultimate Fat Burner:
Road Work x 1 (1 hour)

Thursday:Speed,Endurance,Cardio:
Docx 1 (Deck Of Cards)(Red - Hill Sprints - Black - 40 yard sprints)(whole Deck)

Friday:Pure Speed:
Down Hill Sprints x 2 (10)
Sprint 40's x 2 (20)
The Dirties x 2 (4)
The Dirties laps x 2 (4)
Tempo Runs x 2 (10)
Fartlek x 2 (10 min)
100m sprints x 2 (5)

Sat:Rest:


Fun Drills and Games for Conditioning Program

1:Frizbie Toss - You toss the frizbie and you sprint to it before it hits the ground. Fun, but Challenging.

2:Football Pass - Throw the football, then sprint to it, pick it up throw it again, sprint..etc..

3:Goal! - Soccer,Frizbie,Football - have 2 cones 5-10 yards apart Throw,Kick, or toss it through the cones if it doesnt make it sprint one lap and add one everytime.

4:Can You Get It? - Have a Water Jug Ice cold and sit it in the rocks, Take a tire with a rope tie it around you and take another tire, along with a heavy backpack, I start down at a bridge about 400 yards away, but, i have to go through clumpy wet mud then up a hill then down a hill then across a field, To see if i can get the cold water.

5:Surprize - Ok, i set out 8 cones around a field, i have a field so i can do it, Run around that field till you cant take it no more then under each cone is a surprize, but watch out, only under one cone has take a one min. water break, be careful.I write down on a piece of paper what the things are, like sprint 10 laps, jog 1 more mile, water break i write it down fold it and put it in a bag so i dont know which one is which and i mix'm up then start the game.

6:Recover - ok you set 2 cones either way top of a hill or the beg. of a field. then two cones at the other end. I set two paper towels on top of the 2 cones, and the other 2 have a piece of paper under it one is take a break, another is run 2 hill or field sprints, but you have a time limit say you have to beat 2 min. you sprint up to the first one take the paper towel off sprint to the cone with the piece of paper set it on top, if it falls that adds 2 secs to your time, if you drop it add 5 secs. If you beat the time select your surprize if you dont make it sprint a lap or hill.

7: Can you? - Do 2 min of drogs, sprint a 40 under 5.10,Run 2 laps, do 2 hill sprints, 1 100m dash, then 2 cone agility drill under 5 min.? I can do all of these but im not sure if i can do it under 5 min. Im trying it tomorrow. Look under Cone 1 if you made under 5, Cone 2 if you made 5 min 30 secs, Cone 3 if you made 6 min. Cone 4 if you made 6 min 30 secs. if you made like 6.20 round it up to 6.30. if its under 15 make it 6.00.

Guessing game - Same as Surprize but around the house.Im 14 in the best shape of my life i want a 6 pack too but i have only a 2 pack. i have 18.2 weeks before the pool opens so im working extra hard.

I have more programs but i have finished yet. :) Train Hard My Friends!

Matthew

Answer 2

Diet, Diet, Diet! It really is the key to getting and staying lean. If you want a set of abs, then you have to be strict with what you eat. You cannot afford to eat heavy carbs and sweet stuff as it will only cause fat gains. Eat clean and stick to lean sources of protein and clean carbs. First off, you have to know that nutrition and cardio are just as important as abdominal exercises. A visible six pack is the perfect mixture of big ab-muscles and a low body fat percentage. So even if you have huge abdominals, nobody will be able to count the packs if there is too much fat on your belly. And if your muscles are very flat, you will have to burn even more fat until the fibrous bands between your packs will become visible. A person with 12 percent body fat can have a nice, visible six pack if his abdominal muscles are big enough, but the same person would probably just look fat if he had very flat, thin abs. At the end its your personal mixture. ( of course most women dont want big, muscular waist ) However, just keep in mind that the more abdominal muscle mass you have, the less belly fat you have to burn to make your six pack visible. The right exercises, sets and repetitions for abdominal muscle mass ( how to get a six pack ) Don´t do more the 6 sets per workout or 20 sets per week. Overtaining is one of the most common barriers to a visible six pack. Especially when you like to work your abs at the end of your workout, you should not go over the top. Choose exercises that give you a good burn after 35 repetition. If you choose a ab-exercise of which you can do 300 repetitions, you just waste your time. High repetition training leads to smaller muscles with more endurance. Do very slow concentrated repetitions, so that you cannot do more then 35 reps Roman Chair, Crunch and Leg Raise are the most recommended exercises. Cardio training ( how to get a six pack ) Cardio => Running, Spinning, Swimming etc. When you do cardio, it´s not necessary to sweat a gallon in 15 minutes. The sweat is just a side effect and doesn`t mean that your fat is actually melting away. If your fat would melt away when you run, you would swet oil instead of water. Your body will use your fat resources when it needs it, and if you supply yourself with more and more calories, you will just become fatter and fatter. No matter how much you run. The bigger you are the faster you can burn fat. Imagine all your fat resources as a gallon of fuel and your muscles as a motor. So if the goal would be to burn this gallon as fast as possible, a huge car with a powerful motor would do this faster. The right nutrition ( how to get a six pack ) It´s very important that you support your muscles with enough protein an little fat. But every calory you eat can turn into fat. The human body saves excess energy as fat. ( because fat is the best compression of energy - 9 kcal per gram ) So if you body requires 2000 calories today, and you eat 3000, your body will save the excess 1000 kcal for the winter or harder times

Answer 3

If you want a six pack you need to really start doing crunches and/or sit-ups. Concentrate on your abs but don't neglect the rest of your muscles.

Answer 4

there's a saying that abs are made in the kitchen. Try the "Abs Diet" best selling book.

Answer 5

just do a **** load of crunches. i do 1500 a day and its helping a lot

Answer 6

diet and cardio hommie