HI,
The elusive six-pack is often seen as the pinnacle in male physique goals. Everyone has a six-pack, it's just a case of stripping the fat on your stomach to reveal a muscular, chiseled mid-section underneath. Perhaps surprisingly, ab exercises alone won't do much for your six-pack. According to the American Council on Exercise you can't pick and choose where you lose fat from; it's simply a case of controlling your diet and increasing your calorie burn to shed fat. However, you do need some ab training to build and shape your mid-section to get the full six-pack look once you've burned the fat.


DIETING
Step 1

Cut down your serving sizes. This doesn't mean living off nothing but lettuce and boiled chicken -- it means paying closer attention to calories. You need to eat fewer calories than you burn to strip abdominal fat, so reduce your calorie intake by 500 per day. While you may want to get your six-pack as fast as possible, you can lose muscle by going too low on your calories, warns nutritionist Dr. Layne Norton, so avoid big calorie drops. The average man needs around 2,500 calories to maintain weight.

Step 2

Eat protein, vegetables and healthy fat at every meal, advises Darren Burke of "Men's Fitness" magazine. Sample meals include a mixed vegetable omelet, chicken breast salad dressed with olive oil, lean rump steak with broccoli, carrots and a handful of almonds -- or a salmon fillet with spinach and cauliflower. Consume higher-carb items such as bread, pasta, cereals and fruit before and after intense weights or cardio workouts.

Step 3

Weigh yourself once a week and take a progress photo once every two weeks. If you don't appear to be getting leaner, reduce your calories by a further 100 per day. Aim for one to two pounds of weight loss per week. If you're losing more than this, it could be a result of muscle mass loss, rather than faster fat loss, so increase your calories by 100 per day to help maintain muscle.

TRAINING

Step 1

Stick with your current strength training plan. The best way to maintain muscle mass is to stay with the same principles that built it. Light weights for higher reps do not tone muscles, notes strength coach Jim Smith. To look ripped and toned, you need a degree of muscle mass and heavy weight training is the way to go.

Step 2

Train your whole body three times per week. Include two leg exercises and four upper-body exercises each session for three to five sets of five to eight reps each. Full-body sessions burn more calories than working muscle groups on their own, so these types of sessions lead to faster fat loss.

Step 3

Pick moves that work multiple muscles. Just like full-body workouts versus muscle group split workouts, multi-joint exercises burn more calories than single-joint ones. A workout combination of deadlifts, lunges, bench presses, shoulder presses, rows and chin-ups would be far more effective for six-pack abs than a session consisting of leg extensions, leg curls, flyes, lateral raises, curls and pushdowns. These compound moves lead to faster fat loss through the increased calorie burn, but also recruit your core muscles as stabilizers and strengthen your abdominals.

Step 4

Group exercises together into mini circuits, advises strength and conditioning specialist Travis Stoetzel. Performing three exercises back-to-back increases your work rate and speeds up fat loss. Complete a set on one exercise, move straight to your next one, then into a final exercise before taking two to three minutes rest. Repeat this for your desired number of sets, then move on to another three-exercise combo.

Step 5

Include an abdominal circuit after your compound lifts. Pick three movements such as planks, side planks, dumbbell side bends, reverse crunches, or ab wheel rollouts and performing a maximum number of repetitions on each in 30 to 45 seconds. Rest for 45 to 60 seconds and perform the circuit twice more.

Step 6

Add 20 to 30 minutes of cardiovascular activity to the end of each weights workout. This can either be a steady paced workout on the bike, treadmill, rower or elliptical, or a tough, high-intensity workout, such as hill sprints, kettlebell circuits or a spin class.


WARNINGS

Consult your doctor before starting a diet or pm me for more hints on it

Ok.

I am working on that.

Girls love it..

all these for six pack?

Your six packs photo? OP, you can lie.

rawpadgin: all these for six pack?

yes ooo,if you try it,you will see the outcome

Logicalmindy: Your six packs photo? OP, you can lie.

Thats my six packs bro,I dont have anything to gain in lieing.

rawpadgin: all these for six pack?

Leave the ediott

my range rover spot saved me this stress since I was 14

Yungwizzzy:

Leave the ediott

my range rover spot saved me this stress since I was 14

They wont tell you they need it but sincerely that is their joy of life...I swear...Try it

PucciGuru:

Thats my six packs bro,I dont have anything to gain in lieing.

Are you a Nigerian?

Logicalmindy:

Are you a Nigerian?

Yes of course but I didnt grow up here

PucciGuru:

Yes of course but I didnt grow up here

The abs picture is more like a white man own not black.

Logicalmindy:

The abs picture is more like a white man own not black.

Thats my pics bro,if you stay in Abuja,you can pm me....lets talk

PucciGuru:

Thats my pics bro,if you stay in Abuja,you can pm me....lets talk

ok. I am not really worried.

I got abs

Logicalmindy:

ok. I am not really worried.

I got abs

OK.

PucciGuru:

They wont tell you they need it but sincerely that is their joy of life...I swear...Try it

I dnt need it dearie

Yungwizzzy:

I dnt need it dearie

Ok.

100Cents: I am working on that.

Girls love it..

Hmmm, who told you girls love it. Ok, some do. I find it unattractive. I don't even find muscular men attractive. Me like them plumpy jor.

missberrypop5: Hmmm, who told you girls love it. Ok, some do. I find it unattractive. I don't even find muscular men attractive. Me like them plumpy jor.

You mean you like a guy like a pregnant woman....this is my first time to hear this..

missberrypop5: Hmmm, who told you girls love it. Ok, some do. I find it unattractive. I don't even find muscular men attractive. Me like them plumpy jor.

Plumpy with pot belly

PucciGuru:

You mean you like a guy like a pregnant woman....this is my first time to hear this..

lol, must a plumpy guy have pot belly? Someone like John Dumelo isn't muscular, he's he's plumpy. He's just ok. Not fat, not slim, not muscular. That's what i mean.

missberrypop5: lol, must a plumpy guy have pot belly? Someone like John Dumelo isn't muscular, he's he's plumpy. He's just ok. Not fat, not slim, not muscular. That's what i mean.

I concur. I prefer flat belly.

Romancegirl:

I concur. I prefer flat belly.

lol, as long as you can kiss yourselves when you get pregnant.

That's an 8 pack.

You have worked for that. Congrats on your dedication. What kind of personality goes along with the abs? Just curious...

missberrypop5: lol, as long as you can kiss yourselves when you get pregnant.

Are you saying what you prefer really ....have you seen him recently?

texanomaly:
That's an 8 pack.

You have worked for that. Congrats on your dedication. What kind of personality goes along with the abs? Just curious...

Its a good personality with humble backgrounds and also not a pretender.

Romancegirl:

I concur. I prefer flat belly.

Have you seen dumelo recently?

PucciGuru:

Its a good personality with humble backgrounds and also not a pretender.

PucciGuru:

Are you saying what you prefer really ....have you seen him recently?

yeah. Got more attractive.

@missberrypop5,beckbeky,continue to monitor that thread and see how it goes....I created it for you

This is it

www.nairaland.com/1882937/six-packs-pot-belly-pics

missberrypop5: yeah. Got more attractive.

OK.

www.nairaland.com/1882937/six-packs-pot-belly-pics

Let's know their opinion