Six-Pack Help?

Question

I want a six pack and I already do some exercise. During a typical week I would:
Play 7-a-side football for an hour at least twice a week.
Have an 11-a-side match on a Saturday (Aug-May)
Work out each muscle group with weights once a week (I take 3 sessions working out two muscle groups in each session) with situps between each reps.

Unfortunately I think my diet has a huge part in holding me back.
A bowl of cereal for breakfast with full-fat milk
For lunch:
An apple
A Cereal Bar
A fruit drink
A sandwich with some sort of meat in it (usually chicken or ham)
For dinner I would usually have some meat such as chicken,lamb,steak or pork with a vegetable and potatoes/chips
I would also go to the cinema at least once a week and often I'd go to the pic'n'mix, I can't help it!

Any advice for getting the holy grail of the six pack?

I want a six pack and I already do some exercise. During a typical week I would:
Play 7-a-side football for an hour at least twice a week.
Have an 11-a-side match on a Saturday (Aug-May)
Work out each muscle group with weights once a week (I take 3 sessions working out two muscle groups in each session) with situps between each reps.

Unfortunately I think my diet has a huge part in holding me back.
A bowl of cereal for breakfast with full-fat milk
For lunch:
An apple
A Cereal Bar
A fruit drink
A sandwich with some sort of meat in it (usually chicken or ham)
For dinner I would usually have some meat such as chicken,lamb,steak or pork with a vegetable and potatoes/chips
I would also go to the cinema at least once a week and often I'd go to the pic'n'mix, I can't help it!

Any advice for getting the holy grail of the six pack?

PS. I don't want to hear that joke about buying a sixpack from the supermarket, off-license or anywhere like that. It's not original or funny

Also does the football count as cardio-vascular?

Answer 1

Run Run Run or Swim. Also when you do situps throw in a few variations, like crunches, "Rockys", or Flutter Kicks. Make sure you do your Max of situps every day. Max meaning do them until you have muscle failure and can't go on. But the most important part is Cardio, because you have to tone down in order to see your abs.

Ex- Army Sargeant

Answer 2

With the training you are doing you will most definately have the muscles there they will just be hidden under a small layer of body fat. In order for these muscles to show aim to get your body fat percentage to 10-12%. You can get this assesed at your local gym.

It will help building the core muscles if you use some resistance. e.g use the top wire on a cable cross over, with a rope atached to it hold each side of the rope at each temple and kneel down then perforn crunches in the kneeling position bringing you elbows to the floor. This will actually build muscle providing your are taking enough protein and carbs rather than just toning the abs which is what sit ups tend to do!

Answer 3

You're right. I would go with 2% or less on the milk. No pork. Leave out the potato chips and the cinema food. What kind of bread do you eat? Wheat or rye is your best bet. Basically you have to burn more calories than you take in. You know that. At last and certainly not the least, it is all genetics. You can do everything possible and not have a 6 pack.

Answer 4

more cardio

less fat in your diet

more sit ups, ab crunches etc

you should be training for atleast 20 mins 5 days a week of cardio

your diet seems to be too high in carbs you could use a bit more quality protein

try eggs instead of cereal for breakfast , no stick pan, no bacon or toast just eggs with some sliced tomato or fruit

a protein bar or shake for snacks.

you are active but not quite active enough on the aerobic side of things

you need to sustain maximum cardio output for atleast 20 mins 3 to 5 days a week.

An improvement in your diet and a slight change to your workout routine should do the trick

Abs can be trained everyday and should be to get your desired result.

Answer 5

Football is one of the best cardio workouts around - altho that obviously doesnt really count if your just standing around or on the bench.

basically - lots of proteins to aid the build up of muscle / muscle repair! remember the key is that it doesnt matter how many sit ups you do, unless you get rid of the fat over it it will never show up!!! so make sure you burn off more fat than your take in! sorry but the best way to do that is to calorie count! :(

a key tip for 6 packs is to also do twisted sit ups or said crunches as if you DONT work the oblique abs (side muscles) as well as the middle abs then the middle ones swell up and you get sorta a little belly! the side ones help to keep the middle ones stretched out and flat!!!!

warning - vary the abs workout ... and remember that muscles work in pairs -> you cant work one without the other ... keep the back muscles nice and in shape as well or you'll get problems in the future!

be patient though - it wont happen over night!

Answer 6

football is one of the best sports iam a 41 year old woman and play football 3 times a week for a ladies team try weights or have 2 tins of baked beans or simulare hold them 1 in each hand and start one hand at quarter to the hour and quarter past and gently rotate your arms holding the cans it will tighten all the top half of your body abbs chest and tummy see if that helps the tins are what every one has in there house and a cheaper way than spending money on weights good luck soon you will have the 6 pack you want genuine answer

Answer 7

You can fine-tune your diet (pork is actually a very lean meat, by the way, as lean if not leaner than chicken) and keep up the exercise - losing body fat is what exposes your abs muscles. Whether you have defined abs muscles to show off is accomplished with specific exercises. Pilates is good for that but crunches are good too.

Answer 8

cereal with skim milk...or yogurt with fresh fruit and granola.
( no full fat milk)
no cereal bar at lunch.
no fruit drink.
for lunch: lean protein ( no bread with the sandwich)
& a salad....with fruit for desert.
chips are out!
baked potato is healthy...no butter ..you can use skim sour cream instead.
fresh fruit, egg white omlettes, skim milk, orange juice, water, lean meat, veggies.
cut out fats cut out too many carbs.

Answer 9

Run and sit-ups.. I run six mile everyday and do hundreds of sit-ups,crunches etc. You gotta work hard at it. In 8wks you will have your six pack. good luck!

Answer 10

forget it dude. maybe liposuction will help..