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Anonymous
Sup /fit/

What's the best way to get 6pack abs?

pic related.
>> Anonymous
SQUATZ
>> Anonymous
The ab machines at gyms are helpful, as are squats and situps. (Situps holding a weight is good too)
>> Anonymous
Be born with better genetics.
>> Anonymous
Strict diet. nutrition is 80% of problem holding you back.
>> Melancholy Desert !.h6l3dXs4A
In order of decreasing importance

1. Genetics
2. Diet
3. cardio (burn the subcutaneous layer of fat)
4. aids-free
>> Anonymous
>>25334
You forgot SQUATZ.
>> Anonymous
>>25318
>>25334

You sure about genetics? I believe in the apparent fantasy if every fatass had a motivational trainer they'd get == abs.
>> Lil Dreamer !UYwMl8CsAs
>>25638
>fantasy

exactly.
>> Anonymous
Lots of running and proper diet will definitely help.
>> Hymn !i/klqpUJoU
Most people just end up with a semi-flat stomach after dieting/cardio, some people have defined abs. You can work out your abs as much as you think you need to, to get those awesome abs, you might need surgery to take the rest of the fat off your stomach.

I can't remember exactly, but it was something like:

1-5% body fat = extreme athlete, .00001% of athletes (not people) actually attain this.
6-11% body fat = Athletic, what most normal people who don't get paid to work out strive for.
12-15% body fat = decent metabolism but no cardiovascular exercise
15%+ body fat = poor metabolism, no cardio.

Now, accordingly, you need to get into that 6-11% range to have a chance to see visible abs, but the problem is that, even if you attain that, there is no way to tell where that body fat will be stored, meaning you would have to spot remove it from your abs to see them. The only way to spot remove fat is surgery.

tl;dr: good luck!
>> Hammerknife !7ITukp3Pj2
>>25655
Don't forget to add a 5% to all of that for women.
>> Anonymous
Genetics is a poor excuse for lazy.
>> Anonymous
>>25655
isn't anything under like 5% really unhealthy and almost impossible to keep for any length of time?
>> Anonymous
>>25658
women stop having periods under a certain body fat, amirite?
>> Hammerknife !7ITukp3Pj2
>>25679

No point in having your genes replicated if you're starving to death.
>> Anonymous
>>25678
Yes.
My brother is at 5%, he's a pro swimmer.
A cool breeze makes him shiver. He can't keep body heat for crap.

Any lower than that, and I can't imagine how the hell you'd survive.
>> Anonymous
>>25687
mhmmm
>> Anonymous
>>25655
I think you need to add 5% to that for men and 10% for women.

I've seen a ton of scales and none of them have been that low, ever.
>> Hymn !i/klqpUJoU
>>25704
Sorry, was trying to recall from memory, but google would have sufficed just as well, amirite?
>> Anonymous
>>25720
Prolly. Oh well!
>> Anonymous
wow those are fucking awesome abs.

do want
>> Anonymous
hahah Bull shit genetics has nothing to do with it

wtf who told you genetics

LMFAO so naive genetics is things like how suseptable you are to lung cancer etc not muscle density.
you jsut need to have less then 10 % body fat to have it ripped liek that if you just want it so you can see it when your tensing just alot of crunches not sit ups situps build muscle crunches burn fat n tone muscle

dont pay any attention to this genetics crap
>> svenska
>>26106
troll.

arnold had shit abs. even somecompetition-bodyfat-level bodybuilders don't have "good abs". get to about 8% bodyfat to see if you've got 'em.
>> Anonymous
diet is huge, you can burn extra calories via metabolism just by redistributing what you eat... lots of small meals

at first it sucks to get used to but you almost have to remind yourself to eat, and never feel hungry to where you're tempted to overeat

spot reduction/focused exercises is a myth... you'll build up the muscles underneath sure but visible definition that most people want is all from bodyfat %
>> Anonymous
>>25678
anything under 8% it's pretty much off to the hospital.

>>25687
no, he doesn't. some ways of measuring fat can get that low but it's kind of a false number. can't remember the exact details as to why, but if he really only had 5% body fat he'd be off to teh hospital. you start getting metabolic failure at that sort of number.
>> Anonymous
>>26135
auhnold had great abs. difference these days is that guys like cutler take too much gh and get hypertrophied organs that distend their stomachs. which is gross, and was meant to be banned from olympia, but the weiders are bent and there is too much sponsorship involved.
>> Anonymous
>>26143
>>anything under 8% it's pretty much off to the hospital.

meh, i'm exagerating. but close. it gets unsustainable and very unhealthy at about 6-7%. less than that starts getting really bad.
>> svenska
>>26148
arnold had a strange 4-pack. sergio oliva also had shit for abs. on the other hand, franco columbo had good abs, imo.

6-8% looks amazing, and is hard to maintain. You can dip as low as 3%, but not for long. 1% is impossible.
>> Anonymous
>>26153
i have a hard time believing that. 3% must be like, seperating fat from organs and connective tissue and stuff. 1% would be death.
>> svenska
     File :-(, x)
3% bodyfat.

http://forum.bodybuilding.com/showpost.php?p=20622431&postcount=226
>> Anonymous
>>26164
nasty
>> Anonymous
>>26164
interesting. sustainable for only a few hours eh?

last thing i heard about body fat was that 4% or below was medically dangerous. i haven't read the book referenced and don't know the authors so i'll reserve judgement.

that guy also looks like a fucking gimp.
>> Anonymous
I'm a fatass, and I can't even stand the cold.
>> skinnybastard !ltKB87FTeM
     File :-(, x)
i am on the right, at the point which i was 4%. i verified this via caliper testing, multitudes of handheld and floor scales, and various equation methods. i was 6'2" and 145 at the time of the picture, and am 6'2" and 155 now, at 9%. i lost some muscle.
>> Anonymous
so what would the fat% for someone like OP's pic be? somewhere in the 6-8% you think?
>> Anonymous
>>26193
more like 10-12.
>> Anonymous
>>26195
then 10-12% is my goal.
>> Anonymous
8 Minute Abs, lol
http://www.youtube.com/watch?v=sWjTnBmCHTY

Also, diet and cardio. Otherwise you'll have ripped abs under a layer of fat.
>> Anonymous
>>25655
Under 4% and you're dead, asshole.

Normal people strive for 8-10%
Olympic althletes are 4-8, same with body builders.

Average for a male is 15%, woman is like 19%
>> Anonymous
>>26279

In that case i must be dead....

I got my bodyfat % measured the other day and it was 3,2 %

I eat more than most of my friends, but still dont gain any weight.
>> Anonymous
>>26279
many people have 1% body fat, stop making up stupid shit
>> Anonymous
>>26639
hitting 4% means that you loose the tissue in your joints that protects from impact. i have a hard time believing it.

>>26648
1% means the fat in your brain starts to seperate. so it is you who is making things up.
>> Anonymous !hLOLwut0XQ
>>26648
In other news: many people are dead.
>> Anonymous
>>26639
from wikishits:

Bodybuilders will often compete at ranges even lower than these levels. Certified personal trainers will suggest to male bodybuilders that they should aim for a body fat percentage between 2–4% by contest time.[5] Getting to this level usually requires a carefully planned and implemented exercise program, specific and carefully monitored variations in fluid consumption, energy intake and macronutrient ratios, sodium and potassium, and sometimes also use of ointments and alcohol.[6] Because joints and organs have an inadequate amount of protective fat at the low ends of this range, it can be dangerous to maintain this state for more than a few days
-
So no, you don't have under 5% body fat. Or if you do, you're going to die within 2 weeks. Congrats, fag.
>> Anonymous
http://forum.bodybuilding.com/attach...9&d=1063572548

not entirely on topic, but I find this pic quite disturbing.