Hey I'm trying to get a six pack but i'm not sure how to go about doing it.I know I can do sit up and crunches but I wanna know the proper ways of doing so without hurting my back and putting strain on my neck.So if any know any websites or any info that help me get started I would greatly appreciate it.

The abs are MADE IN THE KITCHEN, not through exercising the ABS. What you need to do is EAT CLEAN, know your MT line (and if fat loss is an issue), create a small caloric deficit, eat a good nutritional balance, and you will be well off to a good start. Others will give you advice as well. You can also gain alot through INDIRECT weight training (where the abs are worked but become stabalizers, etc). Im not saying not to train abs, Im just saying that other type of weight training can indirectly train the abs core: ITS LOW BODY FAT coupled with good genetics.

lol chillen your allways the first one to reply to any post with the words 6 pack or abs in the heading

yea, I know, This has been my personal goal, and my sweat and blood is in it and Im sort of partial to it, and know its hard, and try to install the BLUNT truth about it (this is my goal, really, and not to mislead anyone on purpose). you noticed, eh? LOL! Im sort of, well, "SMITHMACHINED" about it......... ( ), and layen back and well, CHILLEN.

lol fare enough your one of the most pleasant people on this forum i think keep up the good work

Thanks for the kind words, SmithMachine.

is eating "bad" foods ok as long as its not much as far as total daily intake?

i try to eat ok but 2-3 times a week ill eat only breakfast and then get a burger or something as my second and meal of the day

by "bad" foods do you mean cheat meals? if so, i try to limit myself to 1-2 a week. if i tried to cut these out completely, i would go crazy. in terms of what you eat daily, i would try to keep a close tab on calories, especially since you are trying to lose fat. "bad" foods are "bad" for a reason (ie high calories, high fat, lots of sugar, etc etc etc)

Hey CHILLEN, nice 6... how long did that take you?

I'm just starting my own program and joined this site today to get advice, what diet do you recommend during a abs oriented program??

After cutting out the "stupid approach to bulking" (8 weeks) about 6 to 7 months on a higher end calorie deficit, and with little cardio at first (but more later) but always with overall weight training. Im in the refining mode, and have been for the last few months, its slow (on purpose, and I have good reason for this).

Well, getting a six pack isn't easy and you need to really make an effort. If you already have a low body fat, you might be able to train on your abs and see the affects straight away. But you need a low body fat, so you better start doing some Cardio exercise to get rid of excess fat that is covering your Abs. I suggest trying a Gym membership and then you will be able to use machines that will exercise your Abs to a high level. By doing that, you will see the effects of how much you have worked. It depends on how intense you go though, and genetics will also have a part to play, that will be a factor on how fast you gain your muscle. It took me only about four months or so to notice mine, but I started off with a low body fat, so it didn't seem to require as much work. Good luck!

...... well thats cleared that up....


Do the work you need to do and eat the amount of kcalories you need to build muscle OR Do the work you need to do and eat the amount of kcalories you need to shift body fat.

Treat the abdominal work like any other muscle, no amount of extra crunches or added cardio sessions will give you a six pack unless your training, nutritional, patience and ultimately, goals, are all in check.