There’s no magical secret to revealing your abs as those late night infomercials would like you to believe. Everyone has some ab development but showing a defined six pack simply comes down to decreasing your overall body fat.
If you want to see your abs, you’ll need to get your body fat under 10 percent, which will reduce thay top layer of fat over your stomach that’s hiding them. A good way to help reach that goal, would be to add about 30 to 45 minutes of cardio exercises at least five days a week. Stay away from weighted ab exercises that increase the size of your waist. Instead, stick with free motion exercises like crunches or hanging leg raises.
Remember that no amount of weird exercises or machines will magically reveal your abs. Lose the fat covering them with a combination of consistent dieting and cardio exercise and you’ll start seeing them in no time.
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Posted by yume
Know of a good way to measure body fat at home?
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Posted by paddyspoint
when we say cardio, what exactly are we talking about? for me, the easiest, most convenient cardio workout would really be running/ jogging. i don’t know how effective this is, but i think doing it 5 times a week for 30 mins will help burn body fat.
one caution though: it might cause too much stress on one’s legs and joints, so maybe one should consider doing leg strengthening exercises. i’m no expert, just trying to help.
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Posted by Terry Ng
I consider cardio to be any activity that burn calories and helps you lose weight.
Running and jogging would fall into that category.
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Posted by rbx6jm7man
unfortunately, there is the harsh truth that you cannot by any natural means lose fat cells. you can shrink them, but they never go away unless you pay for lipo. that said, don’t expect to be seeing those abs real quick or gain them that easily. i mean, every pound and a half of fat is about 700 calories, if i recall correctly.
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Posted by David
I’m pretty sure that the BMI is inaccurate, came across that somewhere. The only problem for me is downsizing the waist area and lower abdominals. “Stay away from weighted ab exercises that increase the size of your waist.” no wonder my waist is over…
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Posted by vm3z9
Abs are pretty hard to get and maintain. I dont think i can fit in that much cardio in a week. I would have to stay pretty committed.
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Posted by haz
thanks for the guide, really need to lose some fat build up from junk food
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Posted by rbx6jm7man
the BMI is the best one you can do without having to pay for hydrostatics or the use of a bod-pod. the bod-pod is the best out there. it has only a 3% margin of error. it measure the your lean body mass and percent fat. for a guy, the healthy zone lies in 16-18% body fat. but you can healthily go as low as 5% body fat.
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Posted by David
If you go any lower, even to 0, you’ll be ending up like Bruce Lee who had no body fat whatsoever.
http://www.nhlbisupport.com/bmi/ quick link for a BMI calculator.
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Posted by AllaN
Lay off the junk food, go job, skip rope, etc.. just do cardio to lose weight, and once i’m down to less than 10% fat, i should achive my goal >
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Posted by rbx6jm7man
skipping rope is one of the best ways to trim the calories. but the best way to initially cut the calorie intake is to decrease by 500 calories. any more and you’re gonna quit
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Posted by Dexter Kanuto
Cardio exercise really is sprinting/running/jogging with body crunching. Everyone really needs to stick to their own healthy diet and to cardios and that’s how you’ll get strength, endurance, easy mobility, a healthy body and a very good physique.
Junk foods are WASTES and watch out for deadly fats.
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Posted by Metro_bOi
I have recently begun a 90% healthy and 10% “junk” diet with lots of exercise(weights and cardio). I use that 10% to keep myself from being too strict and it has been working so far. I did throw out most of the “junk” in my house and when I went shopping I bought a lot of healthy, natural foods. I hope to see results as far as definition soon, wish me luck!
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Posted by Mike
I joined this site about a month ago and since then i have been jogging 5 miles every day and havent seen any change. What should i do?
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Posted by Metro_bOi
Mike,
Sounds like your body is used to the stress of jogging that many miles and therefore your progress is stunted. Another thing I have been doing in addition to the diet is on my cardio days I only work out for a few minutes BUT in that short time I work as hard and fast as I can for a minute and a half doing something like running full speed on the treadmill, jumping rope etc., then I slow down to rest at moderate speed for around two minutes, then repeat. This usually takes around 30-40 minutes, depending on how many sets I can do. NEVER do this before you do your weight routine as it can cause adverse effects on your muscles. If you do this 3-4 times a week you will see results in fat loss, not just maintenance. Brutal yes, but, it will shock your body into seeing results! Let me know how it goes!
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