The less bodyfat you have the more your 6 abdominal muscles are going to show. So it sounds as is if you are extremely lean. Simply continue to be active and slighly increase your caloric intake.(200 cal maybe).

Also don’t forget, Im willing to bet Fergie has great genes for a great stomach. All she has to do is stay active and eat well and her abs will look like that. Some women will never have Fergie abs no matter how hard they try. Sad but true.

Anyways good luck.

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There is a very remote chance that 12% bodyfat will show a six pack. You’re likely to need to drop down to 8% or below to see the abs with any kind of definiton, but if you are going to do it at all, here is your plan of action.

Do cardio in the fat burning range for 30 minutes first thing in the morning before you eat or drink anything. It’s VERY important to do this on a completely empty stomach so your body has no choice but to burn fat instead of getting energy from your breakfast or other food. You’ll have to figure out your fat burning range on your own depending on your age(220-ageX80%) is your target heart rate. about 1/2 hour AFTER your cardio is done, eat a small breakfast, and then eat another small meal every 2-3 hours for the rest of the day. I’d suggest these meals be low carb, low fat, high protien type of meals (50% carbs, 5% fat, 45% protein). Based on your weight, you should be aiming for about 1650 calories a day, so if you do 6 meals a day…well actually they’d be more like 6 snacks, of about 275 calories each. This means your daily carb intake should be about 205g of carbs, daily fat intake should be about 9g of fat, and daily protein intake should be about 185g of proteins. You can split those up any way you want over the 6 meals/snacks, but the more you cheat, the less likely you’ll make your goal. It’s important to make sure to eat smaller amounts every 2-3 hours because it will assist in speeding up your metabolism.

ALSO, it’s important to drink water, LOTS of it. Two cups of water with each snack would be good. And you must cut out all soft drinks, coffee, etc. if you have any drinks at all, make sure it is water.

Hope this helps.

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It would depend on a series of factors, including typical activity outside of gym, age, and genetic factors. However, here are some you can control with minimal efforts once employed:
1 – You need to be taking in enough calories to support the weight you want to be at (desired weight*15= total calories needed)
2 – If your body has already adapted to that workout, then you will need to go above and beyond it. Unfortunately, you will need to always push yourself in order to get further than where you are now
3 – The bottom two muscles are the hardest in fact to obtain (for most people, at least). This is due to two things, first – the normal ab activity stresses the top 2-4 muscles more than the bottom. Second, you will need to find exercises which put strain on that part of the abdomen to grow them.

Keep in mind the best way to do this is to find a great core workout and then do enough cardio to burn the fat off. This is ultimately the best way to “get a six pack”. A lot of lifters and althletes do in fact have the muscle, but do not do enough cardio or eat balanced enough diets (nutrition and calories) to sustain the six pack.

If you need help for such a task however, I would recommend www.bodybuilder.com and go to the workout section. It will help define a plan for you based on your wants/needs.

Take care,
-G

How to get a six pack in 3minutes EXPLOSIVE RESULTS IN YOUR 4 WEEKS

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You have a little too much fat covering your abs. I have the same problem. I have very good, hard abs but you can’t see them, at least not clearly. That’s because of the thin layer of fat. All I can tell you is to eat less calories or do more cardio.

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You need to cut out all of the junk food you eat, drink plenty of water. If you keep up with your workouts, try drinking protein shakes to help build muscle. Note that if you drink large amounts of protein and don’t workout, then it turns into fat.

Find a workout routine that works, I found a video on Youtube called 8 minute abs, its an older video but it works your whole abdomen and after a few days I started seeing abs.

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Sorry, but in my opinion, doing only the asan and the pranayam you describe, will not contribute much to the reduction of fat.
Nor will adding Uddiyan Bandha or other bandhas.

I suggest doing a sustained cardio exercise, such as running, biking, rowing, etc.

You would need to get your heart and respiration rate to an elevated level (but not too high) and keep it there without interuption for at least 20 minutes; 30 to 45 minutes is better.
Do this at least three days a week; more frequently will give faster results.

A rough guide to your exertion/effort level is it should be hard enough that you find it more comfortable to breathe through the mouth, yet not so hard you are unable to speak in short sentences.

It is a persistent myth that to rid fat in a certain body area, one should exercise the muscle closest to that fat.
Example, if your biceps had a layer of sub-cutaneous fat, doing repeated bicep curls would certainly develop the bicep muscle, but it would do little to reduce the fat over it.

The body does not place/deposit fat based on which muscles are the least used.
Also, the fuel a muscle uses does not come primarily from the fat closest to it.
Instead, the body generally uses fat in the reverse order in which it was added/stored.

Also, if you want to maximize your fat reduction results, it would be an added benefit to adopt a lean diet (low in fat).

Best wishes.
Namaste’,
dwb

Your Guide to Six Pack Abs (Week

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I currently have a 4 pack covered with fat because i do not see a point in getting an uneven six pack. Thanks for the help

You don’t have a four pack if it’s covered in fat…also, how can you tell if it is uneven if it’s covered in fat? The definition of a four or six pack is a defined set of abdominal muscles clearly visible under the skin. You need a body fat percentage of under 8-9% to have a ‘four pack’ or ‘six pack’.

Make sure you are working both your upper and lower abs. Also, work your obliques. They are the muscles on the sides of the waist that connect with your frontal abs. This will guarantee the most ‘even’ looking set of abs.

The Karolyi Six Pack

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I work out for three hours a day and have had the six pack since I was 12

My Friend has been doing gymnastics since she could walk and she’s had a six pack for as long as i can remember. Keep up the good work and eat healthy!

Joe the Plumber and Joe 6 Pack Speak: Debate Part 1

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I’m guessing 300 situps and 300 crunches a day should do it right? without junk food of course.
Haha thanks caulif im 13 by the way, puberty is just starting ya know

More like more… You need to work more then just sit ups to get a six pack, as they focus only on a limited space..

And 300 isn’t enough situps either, and by far not enough crunches.
Try adding double and single bikes, as well as pikes (also known as V-ups)
and even cherry pickers will help.

Maybe more like 300 situps, 200 crunches, 10 pikes, 200 crunches, a full minute of double bikes, 100 crunches, followed by a minute of single bikes.
Then repeat this, probably like 3 times a day.

When you get built up more, change it 20 pikes- and add an other minute to the double and single bikes.

You’re being out done by a 14 and 16 year old girl- as we do this (and faaaaaaaaaaar more) before we get in the water to swim for 2 hours.

You’de better get a-workin O_o

300 Spartan Workout Routine To Help You Get Six Pack Abs – part 4

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