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Anonymous
hola.. /fit/

i require abs.

picture related, sort of..

whats the best way to go across this? i'm not fat, just not toned.
>> Anonymous
5-4 percent body fat will make anyone appear to have abs.

If you want real abs then build some muscle, deadlifts, weighted situps, ect.
>> Anonymous
build them so they protrude like the guy in pic has.
>> Anonymous
best excercise?

crunches, sit-ups.. what?
>> Anonymous
Arnold Schwarzenigger says he had 8% definition in all his terminator movies. You'll see flexed definition around 15%. So start packing on muscle, and be conscientious of burning fat.

Methods
Deadlifts, overhead squatz, windshield wipers, L-sits, sit-ups, back-extensions, and pull-ups are all my favorites at slagging on some core muscle.

HIIT is the best way to trim fat off your physique, hands down.
>> Anonymous
>>67146

4-5% body fat will also most likely kill you.
>> Anonymous
4-5% bodyfat will not kill you crackhead, its just cant be maintained very long.

The model in that picture, as well as all bodybuilders drop to 4-5 for contest, than return to 10-15 (normal healthy %)

8 can be safely maintained with a perfect diet
>> Anonymous
any other good exercises i can do?
>> Anonymous
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OP here.

how hard do i need to work/how fast can i get a respectful 6 pac, will i make it by summer time?
>> Anonymous
bump.. cmooon
>> Anonymous
For males, 2-3% of body fat is essential for survival. Anything under that is when you'll endanger your life.
>> Anonymous
>>67179

I need your age, height, weight to make a wild ass guesstimate. Also, having your bodyfat % would be amazing.
>> Anonymous
>>67191

16, 5 10, 156 ibs

in b4 B& :/
>> Anonymous
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>>67179

I got these in about two months, yeah.

Start at 50 situps a night. Take breaks of a few seconds if you get tired. Once it's easy and not strenuous, work up to 80 a night immediately. If it's too much, rest for a few seconds halfway through like before. Once that's easy, do 100, same deal.

I have discovered there's genetic limits on how good you can get 'em though. Eventually you just can't get better definition unless you want to take supplements with crappy side effects. That's not for me obviously.
>> Anonymous
>>67219
Oh you have got to be kidding me. Your "limit" isn't genetic limit it's shitty routine limit. Your definition problem is just fat. Not amount of situps will give you a defined stomach if you've still got fat over them.
>> Anonymous
I'm estimating based on your stats and pic that your body fat percentage is around 14-18%, which is pretty good both ways. Which tells me that your lean body weight (only muscles and bones, no fat) is about 134 lbs (14% BF). Lets say that you want to be 8% BF just like your hero Arnold Schwarzenigger. You're going to have to cut down 145.5 lbs. So the weight in fat that you need to lose is around 10 lbs. It's april now, and summer starts in june-july. That means you can lose half a pound a day comfortably and still achieve 8% in 20 days. This is hypothetical of course, you'll gain muscle weight too, so most likely you'll achieve great definition at 150 lbs. So get cracking, workout VERY hard, eat just a little less than what you do now, and do HIIT.
>> Anonymous
>>67230

You think so? I don't have time for cardio. Anything I can take?
>> Anonymous
>>67241
If you have time to do crunches, you have time for cardio.
>> Anonymous
>>67241

Most HIIT things I've seen have you start out with 4-5 minutes.

You have time for that, trust me.
>> Anonymous
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I got mine from overhead squats, deadlifts, normal squats and cutting enough calories to be in a caloric deficit.
>> Anonymous
>>67241
then keep your belly. no. there is not something you can take.
>> Anonymous
2,4-DNP