im 18 years old and I am in good shape but can someone give me a workout plan that will give me a six pack?

Question:

Answers:
Oblique Crunch 1 set 20-25 reps.
Reverse Crunch 1 set 20-25 reps.
Hanging Oblique Knee Raise 1 set 20-25 reps.

Do this ab routine three times a week.

Other Answers:
some great workouts in this article that will help you get that six pack

My brother did it by spending all his free time working in a precon yard. Real hard work, terrible pay, great body.

sit ups, lot of them.

no sodas and beer...drink water...
do 60 situps/crunches 3x a day... variate positions...

Alot of sex...

swim laps. go for long bike rides. and jog. also lots of side crunchs.

SIT-UPS/CRUNCHES 3 SETS
Flutterkicks 3 sets (hands under lower back, feet 6" off ground)
Hanging Leg Raises 3 sets works the obliques!

All the ab exercises in the world will give you strong abdominal muscles, but to have a 6 pack SHOWING, you have to have a fairly low body fat percentage. What's the point doing all the sit-ups or crunches that you can possibly handle if you have an inch of fat covering your ab muscles? (not saying that YOU have, I'm just being hypothetical) All those models you see in health mags with the defined 6 pack, probably have a very low b.f % (prob. 5-7% or lower) Most people wont have a defined 6 pack until they are down to at least 9% B.F.

By the way, when training abs, you should treat them like any other muscle and have a rest (48hours) between training sessions

Pilates exercises and core training and strength exercises are the best way to go. Try an exercise video specializing in abdominals.

Please read the recommendations below. Also, go to the book store and locate the book "Weight Training for Dummies". In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/

A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

More Questions and Answers

The consumer health information on youqa.com is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions.
The answer content post by the user, if contains the copyright content please contact us, we will immediately remove it.

im 18 years old and I am in good shape but can someone give me a workout plan that will give me a six pack?

Health Resources