What body fat % do i need to be at to get a six pack?
438121
Of course, you have to work your abs alot, but you need to have under 10% body fat to be able to see them.
612449
You can work out your abs and develop muscle, but if you're trying to get a six pack, you have to burn the fat that covers the muscle so it shows. The ab lounge will build the muscle, but you have to do cardio to burn fat.
1114769
Getting fix is 50% exercise, 50% nutrition. If you want a six pack, start watching what you eat, this will really speed up your progress. No junk food, Soda, or fast food. Drink alot of water, keep a water bottle near you all the time. Down around 2.5-4 leaters per day. No fruit juice either, WAYYY too much sugar, much healther to just eat the actual fruits. Try eating more white meat (Chicken, Fish) rather than red meat, pork, beef, lamb. And try having 5 small meals rather than 3 large ones. Eat alot for breakfast to boost your energy level during the day and ease up on dinner because your going to bed after, not burning those calories. As for increasing your Vert, start doing lots of leg exersices to strengthen the muscles in your legs like squats. Do some searching on the web for leg exercies, im sure you'll find alot. Just make sure when doing strength training, be very careful with the weights since your legs are such a big muscle, the weights get pretty heavy. As for your six pack, joggin 4 -5 times a week for 45-60 min should do it for you as well as ab exercises. \n\n-Good Luck!
929093
It depends on their height, build and muscle mass. If a 6ft4 body builder with 8% body fat weighs 265lb, that is very different from a 5ft4 woman with over 40% body fat weighing 265lb. HTH : )
315007
Im sorry but these ppl are wrong.. @ 5`11 you should be 160-170 pounds. @ 12-18% body fat..
487173
Depends on your goal and the current state of your body.\n\nIf your bodyfat percentage is less than 15% then you should concentrate on adding muscle. This means doing moderate cardio (not more than 3 times a week) and more weight training. Eat enough protein (at least 1g per lb of bodyweight). \n\nIf fat% is more towards the 20's then High Intensity Intervel Cardio for 20-25 min a a day is the answer. This should be done at least 5 days a week. Weight traininig is important too. Try not to do them in the same session as this is too taxing on the body.
1017232
You are too young to develop, let alone worry about a "six-pack".\n\nThe muscles necessary are not yet ready to develop; give it a few YEARS; you will be surprised, with the proper amount of exercise and diet, how quickly they will pop out once they are ready to develop.\n\nMake sure you are doing plenty of sit-up/crunches until then, though.
621267
a six pack?? u gotta work for it girl... and its not easy
137071
a bodybuilder is between 7-10% bodyfat\n\nsomeone who is in good shape or an athlete is around 15% bodyfat\n\nan average man is 20%, average female is 25%\n\ni would say between 15-20% is a good ranger to strive for
893682
look, your probably not gonna get a six pack that soon. but it is possible cause when i was you age (even a little before) i had a six pack.\n\nnow some people might tell you to do sit ups and crunches but that is not nessesary at all. in fact it probably wont work. i'm in america so i dont know how much 49kg is but it doesnt sound like much. let me let you in on a secrect.\n\nyou already have a six pack but the fat around your stomach is covering it up. this is how it is for everybody. everybody has, in fact an 8 pack. but fat covers up the muscle. so lose the weight around your stomach and you desired six pack will magically appear. except that it's not really magic it's just physics.\n\nbut if your abs are already visible and you want them more cut. then i suggest tihis excercise...\n\nLay on your bed with the top half of you off the side of the bed. facing the floor. now try to make you body straight instead of making a right angle. once you do let your body go limp again and repeat. do this about 6 or 7 times(a set) and rest for a min. repeat the set 3 times.  then flip over\n\nonce you flip over you might need someone or something to hold your feet. Now you want to do this same excercise but instead of a right angle you will want to sit up at about a 45degree angle. this is the best excercise i know of that is free.&#92;\ngood luck
760116
Well im 5''4 and 11 stone but im 7 stone muscle and im not fat. I just need to lose 2% fat to be healthy. I'd say usually its 8 1/2- 10-1/2 stone. Depends on your body frame and muscle.
149235
There are two secrets to getting a six-pack.  The first is doing abdominal exercises ... and doing them the right way.  You need to incorporate exercises for the upper and lower abs, and also the obliques.  Also make sure you are doing the exercises correctly.  90% of the people I see in the gyms are working their hip flexors instead of their abs.\n\nThe second part is diet.  You have to lower your bodyfat percentage into the single digits so that your abs will show up.  IF you don't have a low body fat percentage, thenit doesn't matter how much muscle you have in your abs, cause they ain't gonna show up!
296237
Honey, the only way you will achieve a six pack in 1 month is to draw it there. Results take time but are worth it. Good luck.
53433
What are you eating? In order to show off your abs, your bodyfat needs to be around the 5 - 10% range, depending on your body type. Get your bodyfat tested, find a personal trainer, and watch your nutrition carefully.
1143225
I dont know if 6 packs abs are a kind of ab excersice.. \n\nbut if you have a six pack, means that you excercise enough so that the is no fat around your ab muscles.. which means there is not a lot of fat anywhere else.. \n\nfat gets burned whenever you are excercising .. it doesnt really matter where it is stored
281357
Just set yourself a goal for how many you can do in 2 minutes.  Do that three times a day, and very soon, you will have a six pack.  Since what you are doing is using your own weight, you can do it everyday without any problems.
831117
You can do 2000 crunches and never get abs.  The only way to make your abs show is to burn off the fat on your belly that is covering the muscle.  Everyone has a six-pack under the fat of their belly, but those who get theirs to show do it through strict diet controls.  You will have to start restricting calories consumed and start exercising to increase the number you burn.  If you are consistent you could get the results you seek in 10-12 weeks, if you are average now.