Six pack abs help? HELP PLEASE?
ok so first of all I weigh 108 pounds, am 5 foot 1, and 13. Today I ran 10 km. in 40 minutes. If I did this 3 times a week and then the other 3 days of the week did strength training how long would it start to see abdominal results. My workout plan lower.
Day 1 Cardio
Cardio consists of weight loss which is 15 minutes on eleptical trainer, 10 km. run, 45 minutes on an excercise bike and 4 km. of walking at 4 km an hour.
Day 2 Strengthening
Strengthening consists of 5 reps of 1 minute planks, 2, 8 minute abs videos, 50, 30 pound chest presses, 200,5 pound weight curls in each arm, 500 ab lounge crunches, 50 medicine ball sit ups, walking 5 laps around 236 m track with 5 pound weights and 50 resistance band crunches.
Day 3 Cardio
Day 4 Strength
Day 5 Cardio
Day 6 strength
Day 7 rest
These workouts also consist of 8 glasses of water, a healthy diet and sleep.
no sugar, Lots of water, tuna, chicken no junk like sodas and chips or anything high calorie, eat about 1,500 cals a day, no fast food, for snacks dill pickles.
Getting a six pack is a long process. If you are serious then you are going to need to adopt a life style rather than just specifically going for targeted abs. That way you will not only get the abs but also get a totally toned body. Try a 5 day training cycle to work the whole body:
Day 1: Chest:
•A. Incline Bench Press 5×3,2,1
•B1. DB Bench Press 3-4×8-10
•B2. DB Flyes 3-4×8-10
•C. Pec Dec 3×12-15
•D. Chest Pullover 3×12-15
Day 2: Back:
•A. Weighted Wide Grip Pull-up 5×3,2,1*
•B1. Seated Row 3-4×8-10
•B2. Straight Arm Pulldown 3-4×8-10
•C. Shrugs 3×12-15
•D. Seated Pulldown 3×12-15
Day 3: Legs:
•A. Full Squat 5×3,2,1
•B1. Leg Press 3-4×8-10
•B2. Hamstring Curl 3-4×8-10
•C. Knee Extension 3×12-15
•D. Calf Raises 3×12-15
•Lunges 3×8-10
Day 4: Shoulder:
•A. Shoulder Press 5×3,2,1
•B1. Upright Row 3-4×8-10
•B2. Incline Side Raises 3-4×8-10
•C. Front Raise 3×12-15
•D. Arnolds 3×8-10
Day 5: Arms:
•A. Preacher Curl 5×3,2,1*
•B1. Skull Crusher 3-4×8-10
•B2. Hammer Curl 3-4×8-10
•C. Parallel Dips 3×12-15
•D. Calf Raises 3×12-15
Each day should include 30 minutes of cardio after the strength training.
Your ab routine (that you listed above) is very good. I would do that every other day – 3 times a week.
Then you need to work your diet. Proper diet is just as important as what you are doing to work out. You need to eat smaller meals, every 3 hours or so. Figure out your body weight and then you will be able to figure out proper proportions. You need to cut out all sugar and fats – the only fats you should be eating are healthy omega oils. Flax oil is a great source. You also need to increase your protein intake. Get some whey protein.
Check out this website for all the info you need –> http://www.bodybuilding.com
You would see some results in about a week. It’s a lot of work though. I’d say you would have a well defined 6-pack within 6-10 weeks.
The way I got mine, and maintain it, is doing the “plank” workout for 2 minutes 2 times a day 4 days a week. And just cut out most fast food and most soda.
To each his own, so good luck!