How to tone up and get that six pack?!


Question: How to tone up and get that six pack.?
Alright, so I am about 5 ft 7. I weigh 145lbs and just to give you an idea what my body is like, I do look ripped but i can't get a six pack. I have a nice chest. My arms are huge. But i have fat on my stomach. I haven't been working my legs but i resently started and i hope the extra muscle forming on my legs will kill the fat on my stomach. but i don't want to get too big. I want to be a natural bodybuilder so i know i need to be lean and cut.. can anyone please help me.?.? i have heard so many different answers all i want is one good one on how to tone up.. a workout/diet plan would be great. and im not looking to buy any supplements.Health Question & Answer


Answers:
There are some fundamental things you need to keep in mind when trying to get the six pack.

* You have to avoid BREAD, SUGAR, and ALCOHOL like the plague. The insulin response from these foods will keep you flabby for sure.

* When choosing your foods ask yourself "Did this exist 20,000 years ago.?" Our bodies evolved over millions of years and were not designed to run efficiently off of Twinkies and mountain dew.

* Stay active, again our bodies have evolved to hold on to as much fat as possible for times of famine; you have to stay active and constantly burn this excess fat, play a sport, go hiking, get on a treadmill.

* Eat several small meals. Because our bodies fear famine you have to convince it there is nothing to worry about. By eating 5 small meals a day at the same time of day, your body feels safe that it is going to be fed and is less likely to store calories as fat.

* Get bigger muscles. In order to have a six pack you have to have bigger stronger abs, that way they can protrude and create shadows. The larger the ab muscles, the deeper the crevice, the darker the shadow, the leaner the appearance.Health Question & Answer

You are definately endomorph. Most of your fat is gained below your torso, I am like that too. Best thing you can do is cardio 3 times a week. No more or youll start to lose muscle gains. Eat whenever you feel hungry, preferably every 2 and a half to 3 hours but very small meals high in protein. You dont need to reach the 4000 cals like most bodybuilders, you can gain muscle easily as well as fat.Health Question & Answer

try the liquid diet.
Liquidise everything. Sounds quite nasty, but it does help. for about 1 and a half weeks, you would lose about 2-3 pounds. Then gradually go back to eating solid foods.
But research more into it before starting.
Then just do the good old fashioned sit ups.
Hope i helpedHealth Question & Answer

try doing 3-5 sets of 100 crunches each day.
That's what my coach had us do for track, and it really
helps, and it works !Health Question & Answer

jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it's parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat - if you have any - six
pack and muscles. Dumbbells do wonders. Much better than these
crunches - I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.Health Question & Answer

jogging-perfect
running-even better... but dont run for half the time you jog just to say you did... you have to jog for 30 minutes, maybe make it a 15 minute run then slow it down toa 15 minute jog... soemthing like that. situps and crunches will tone them, but wont do anyhting unless you eat right. you need to take in 500-750 LESS calories/day thanyou usually do so start cutting ure weight. when you jog or run, wear alot of sweatshirts and stuff and youlll cut wegiht... thats what wrestlers do, so you could use it to cut flab.Health Question & Answer



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