Hey guys,
I'm new here and I'm not even sure if it has to go to this section or no so if something wrong please move it.

Anyways, my dream is to have 6 packs. So I'm 18 years old, my height is 1,85 1/2 m (6'1), weight is 91kg (200lbs). I started to go to the gym since 16 but was not take it to seriouse untill I realised that it's important to be in shape. So right now my membership to my gym is over and I'm able to wrok out only 2 times a week which is Mondays and Wensdays for 3 hours.

So here is my schedule:
Cardio:15-20min (and I lose about 600-800 calories).
Sit ups: 3X50=150
Push ups: 30-50
Bench press: 75-90kg (150-190lbs) 3: 10+10+5 =25
And more...
I also started to do push ups and sits ups at home every evening. (so far it've been 2 weeks :drool: )

But my question is.... What would you guys suggeste me to do to get my 6 packs as soon as possible ?! How many times to I have to do sits ups ?! What kind of exercices would you recommend me to do ?! Should I run more ?!

Thank you.

Hey guys,
I'm new here and I'm not even sure if it has to go to this section or no so if something wrong please move it.

Anyways, my dream is to have 6 packs. So I'm 18 years old, my height is 1,85 1/2 m (6'1), weight is 91kg (200lbs). I started to go to the gym since 16 but was not take it to seriouse untill I realised that it's important to be in shape. So right now my membership to my gym is over and I'm able to wrok out only 2 times a week which is Mondays and Wensdays for 3 hours.

So here is my schedule:
Cardio:15-20min (and I lose about 600-800 calories).
Sit ups: 3X50=150
Push ups: 30-50
Bench press: 75-90kg (150-190lbs) 3: 10+10+5 =25
And more...
I also started to do push ups and sits ups at home every evening. (so far it've been 2 weeks :drool: )

But my question is.... What would you guys suggeste me to do to get my 6 packs as soon as possible ?! How many times to I have to do sits ups ?! What kind of exercices would you recommend me to do ?! Should I run more ?!

Thank you.

This has been covered several times but here's how it works. To get a 6 pack you have to get a low body fat %. In order to get a low body fat %, you have to increase the amount of cardio that you do, as well as cutting a little bit of calories out of your diet, but not much.

http://www.musclemedia.com/training/hiit.asp

Check out that link for HIIT training, which is a good method of burning fat.

Also do several different types of ab routines, don't JUST do situps for example. Instead of doing 3 sets of situps, do 3 alternating sets.

For example: 1 Set Cable Crunches
1 Set Bicyle Crunches
1 Set Leg Lifts

First of all, thank you for your reply and for the link that you posted, I'm gonig to check it right away. By the way I forgot that last time when I checked my % of fat it was 20%, and my gym teacher said that it was good for my body, of course it did not make me happy cuz I do not have my abs.

But I have a question... so If I'm going to lose more % of what so how my muscles are going to grow up ?! Cuz what I've been heard is that the fat becomes the muscles if you work out a lot.

Also, did you any one tried to use Ab King Pro for the abs ?! And does it real helps cuz I'm thinking to order ?! Comments plz

This has been said so many times on this forum..."Abs are made in the Kitchen not in the Gym" Get your diet flawless and do 65-75% max heart rate cardio. I dont like Hiit but each to there own I suppose.
Seriously mate get you diet perfect along with working out and you will definately with time get your body fat low enough to get that six pack.
:gl:

Cuz what I've been heard is that the fat becomes the muscles if you work out a lot.


No. Fat doesn't turn into muscle.


Lower the bodyfat. If you are at 20% now, 6' and 200'lbs. You probably need to get down to 8-10% at least for a well defined 6 pack (% will very person to person). All the crunches in the world won't lose that fat. Diet and cardio will. To go from 20 to sub-10 you'll need to be patient and probably be more rigorous about your diet and exercise than you ever have been. Read these forums extensively. Including THIS. (http://forums.johnstonefitness.com/showthread.php?t=1222) Learn what it means to eat clean. Start now, you have quite a journey ahead of you. And you'll need more than two days a week.

Note this picture of John from a couple of weeks ago. He's sub 10 and then some and that 6 isn't "ripped" yet:

Also, did you any one tried to use Ab King Pro for the abs ?! And does it real helps cuz I'm thinking to order ?! Comments plz

Sounds like a scam to me. Sorry to say but hard work is the way to do it. There's no easy way to a six pack.

when I checked my % of fat it was 20%, and my gym teacher said that it was good for my body

Man. We need to pay teachers more or something. The american school-health program has got some problems.

First of all, welcome to the site. Now to the point, I think you're still living in the world where you can't differentiate myth and fact. It's normal, but you really need to educate yourself well enough before doing anything. I'm saying this because you're still believing in most of the hype out there. I now how you feel cause I've been there too, but like I've said, before you do anything, educate yourself first.

Your goal should be cutting, if you want to lose fat and see your abs. Read the sticky here, and if you want more information, visit www.bodybuilding.com. Read Marcus sticky, great advices there. And when you're cutting, try to consume enough calories, not too little or you'll sacrifice muscle. Good luck :gl:

PS: Dieting is the key to sey your abs, not Ab King Pro...

Thank you all for your replys, they are really usefull. Monday, I'm thinking to start my diet but I'm not sure what is the right diet for me ?! What would you recommend to me ?! Thank you

Note this picture of John from a couple of weeks ago. He's sub 10 and then some and that 6 isn't "ripped" yet:
I don't think he's sub-10 in that picture.

Thank you all for your replys, they are really usefull. Monday, I'm thinking to start my diet but I'm not sure what is the right diet for me ?! What would you recommend to me ?! Thank you

Read the sticky written by Marcus, the title is "My Nutrition For Weight Loss", you'll find out how many calories you'll approximately need if you want to lose weight. Then find more information on what type of foods you should eat and avoid. If I were you, I won't be too strict on myself yet, because you still have a long way to go. Finally, when you're already starting, remember diet may not be perfect, but consistency is the key. Even though you made a mistake here and there, just keep on with your goal. Good luck... :gl: