Unfit newbie- I want a 6 pack! - UK-Muscle Body Building Community

CC100 · 24-05-2006, 09:14 PM

Hello

Im a very very unfit 24 year old lad who hasnt done any exercise (apart from sex) for 9 years.

The problem is I have a bit of a beer belly, a pot belly. Its not huge, but it annoys me and is hardly attractive to girls.

Im 6ft and weigh 10st 10lbs, so Im not a 'fat' person at all.

I would like to get rid of the belly and if possible build a nice 6 pack, or at least look toned. Ive tried t o do sit ups, but really struggle to even do 2 at a time. I can manage stomach crunches and am quite comfortable doing them. I can do blocks of 30-50 at a time.

What Id like to know is: is it possible to get a toned tummy by just doing 40 stomach crunches every morning? If not, what do you suggest? As I say Im very unfit.:boohoo:

Can you recommend any other exercises? I dont really want to go to the gym.

Many thanks for your time- I know youve probably answered this question a million times!:love:

Carnivore · 24-05-2006, 10:29 PM

Quote:

Originally Posted by CC100

What Id like to know is: is it possible to get a toned tummy by just doing 40 stomach crunches every morning? If not, what do you suggest? As I say Im very unfit.:boohoo:

Can you recommend any other exercises? I dont really want to go to the gym.

Many thanks for your time- I know youve probably answered this question a million times!:love:

no its not possible to show your abdominals by just crunches, the first step is a diet, as you need to be 'clinicaly underweight' by todays health board measurings, your body fat needs to be sub 10%, cant stress that enough

Lord Lucan · 25-05-2006, 12:21 AM

more protien
less bad carbs (white bread, things like that)
more good carbs(wholemeal bread pasta brown rice oatmeal etc etc)
more excersise- lift some weights and biuld some more muscles in other groups(won't help with the 6pack but you'll look better when you have a 6pack)
cut down on the 6packs(drink less- not saying don't drink but alot of alchohol has alot of bad calories)

i was told similar things when i started on the site (mine was to do with the whole of my body and all muscles but the diet should be one of the first things you sort out)

look around the site for similar threads and look at other peoples post andif you are really stuck and can't find the adivce you wanted on this site it probably doesn't exist!! ne questions PM people or ask then on other threads and you'll get the response you wan't but it will be hard work, nothing that improves your body is easy it takes time and dedication

ne1 who knows more pscarb, hackskii, supercell, big, good or bad advice?

Tatyana · 25-05-2006, 01:41 AM

Hey the desire for a 6 pack is a good one!

However, the abs do not come in isolation really, and only working on your abs, well, not the best idea really.

You can't spot reduce fat, and exercise alone is not going to give you a 6 pack.

I love those swiss balls for tummy work, AND you can do a lot of other body parts on it as well, that and a set of resistance bands is a good place to start from at home.

Post up your daily diet, and search for workouts, you need an all over body workout 3 x a week.

Welcome BTW

Respect

T

jugganaut · 25-05-2006, 12:10 PM

A six pack is dependant on your diet and everyone seems to be saying, but the exercise i find works my abs is on the decline bench, with a 10-20kg plate strecthed out in front of you, you just do a sit up basically. It feels like you workout the whole upper body but its killer on the abs.

OnePack · 25-05-2006, 12:54 PM

welcome,

u need to loose the fat on the waist in orde to see any kind of definition but u can't loose it in isolation.

if u want to look better/more toned i'd definately use weights but thats half the story, everyone should look at the diet.

no carbs before bed, only eat good/complex carbs (wholemeal bread, veg, oats/ porridge), more protein throughout the day especially morning and after working out (e.g. chicken, fish, pork, nuts, cottage cheese, tofu, eggs, milk), eat a simple carb before/after exercise (e.g. banana), good fats (e.g. fish liver oil, olive oil, flax seed) and drink lots of water.

CC100 · 25-05-2006, 02:25 PM

Hi

Thanks for the replies.

I dont drink or smoke, I take a multi vitamin tablet, eat wholemeal bread with ham and lettuce daily, eat a high fibre cereal bar, and have plenty of water.
I never eat junk food.

The rest of my body is pretty skinny, so I dont know why Ive got this pot belly.

I have an 8kg dumbell with which I do 3 sets of 10 reps daily. Will this help?

Lord Lucan · 25-05-2006, 03:05 PM

if you wan't to work out using weights best thing is either join a gym or get some more wieghts and a proper workout plan that works all muscle groups!

it is improtant to have rest days to aid muscle growth and recovery if you over work any muscle you will be more likely to injure yourself!

what do you want your body to look like?
how much do you want it?
how hard are you willing to work to get to were you want to be?
do you want a muscular toned physique or just a skinny body with a 6pack?(dnt mean that 1 2 sound like am being funny it's a serious question)
do you want to gain any weight?(remember muscle wieghs more than fat)

TBH if you want a toned muscular physique you really need to hit different muscle groups as just doing 3 sets of 10 reps on ur biceps and crunches will not give you this!

OnePack · 25-05-2006, 06:20 PM

Quote:

Originally Posted by CC100

Hi

Thanks for the replies.

your welcome

Quote:

Originally Posted by CC100

I dont drink or smoke, I take a multi vitamin tablet, eat wholemeal bread with ham and lettuce daily, eat a high fibre cereal bar, and have plenty of water.
I never eat junk food.

The rest of my body is pretty skinny, so I dont know why Ive got this pot belly.

i know to a beginner it may sound a bit too serious but if it is processed ham i'd definately avoid it. not only is there added salt, but also the crap they put in to make it last longer, e.g. preservatives, water, etc. fresh chicken (don't eat the skin) or lean meat is better.

Quote:

Originally Posted by CC100

I have an 8kg dumbell with which I do 3 sets of 10 reps daily. Will this help?

if u don't want to hit the gym, u can buy extra weights, just an adjustable bench and some free weights is sufficient. u can also do bodyweight exercises (i'm sure there are posts about these in this forum if u use the search facility) but really u need to use weights.

CC100 · 25-05-2006, 08:50 PM

I dont really mind if I put on weight, as long as its not fat.

Shall I continue with the 3 x 10 reps of 8kg 3 times a week for my arms?

And should I continue with the 30-50 stomach crunches daily or cut it down to 3 days a week? I want to build strenght to get able to do sit ups?

Thanks.

Lord Lucan · 25-05-2006, 11:41 PM

Quote:

Originally Posted by CC100

I dont really mind if I put on weight, as long as its not fat.

Shall I continue with the 3 x 10 reps of 8kg 3 times a week for my arms?

And should I continue with the 30-50 stomach crunches daily or cut it down to 3 days a week? I want to build strenght to get able to do sit ups?

Thanks.

day 1
incline press- 3 sets 8-10reps
flat press- 3sets 8-10reps
dumbell fly- 2 sets 8-10reps
dumbell curl- 3 sets 8-10reps
barbell curl- 2 sets 8-10reps

day2
leg extension- 4-5sets 10-12reps
squat- 4-5 sets 10-12 reps
hack squat- 4-5sets 10-12 reps

day3 rest day

day4
dumbell press- 4 sets 8-10reps
lateral raise- 4 sets 8-10reps
tricep push down- 4 sets 8-10reps

day5
Medium grip chins 3x10-12
Deadlifts 3x8-10
Barbell or dumbell rows 3x10

day6&7
rest day

try this it can be done with just free weights and a weigt bench should be of some use to you!! any that you don't know how to do just ask and it will be explained or alternatively join a gym and the instructor should be able to shw you how to do them all!!

OnePack · 26-05-2006, 02:20 PM

as a general rule just work each body part once a week, biceps and abs can be done more than once a week but dont work any muscle if its still sore

with just dumbells and combined with bodyweight exercises u can work most body parts.

biceps - concentration curls, hammer curls

triceps - single and double tricep extentions

chest - push ups (hands close together to hit more triceps as well, wide for sides of chest more)

chest - dumbbell press

legs - squats using dumbells (each leg at a time)

back - deadlifts using dumbells for lower, upper- dbell rows

shoulders - dbell press, shrugs, lat raises

abs - situps/crunches

OnePack · 26-05-2006, 02:21 PM

as a general rule just work each body part once a week, biceps and abs can be done more than once a week but dont work any muscle if its still sore

with just dumbells and combined with bodyweight exercises u can work most body parts.

biceps - concentration curls, hammer curls

triceps - single and double tricep extentions

chest - push ups (hands close together to hit more triceps as well, wide for sides of chest more)

chest - dumbbell press, dbell flyes

legs - squats using dumbells, nice n slow

back - deadlifts using dumbells for lower, upper- dbell rows

shoulders - dbell press, shrugs, lat raises

abs - situps/crunches

all u need is a bench, failing that u can use 2 sturdy chairs with some padding, better than nothing if u can't go to a gym

breathe in , breathe out on the effort movement, e.g. dbell press - breath in when u lower, out when u push/exert force

CC100 · 26-05-2006, 08:44 PM

Thanks guys- its a big help!

Ill give it a go and get back to you.

LondonGeezer · 27-05-2006, 09:15 PM

Also I have some advice I'd like to share

I've got the same problem.. well did have neway, if you lie flat on a bench or on the floor on your back, hands by your side and feet together straight down flat.. raise your legs so that your heels are no more then 1-2inches off the ground and hold the position for 1minute at a time taking deep breaths continuously!!

after 1minute take a breather and go again, try to keep the breaks to a minimum and practice 10-12 at a time once in the morning and again in the evening if possible..

excellent for tightening the abs and keeping them locked together which will keep your bulge in ;) (i mean your stomach bulge by the way)

24-05-2006, 09:14 PM	#1 (permalink)
CC100 Newbie Trainer Join Date: May 2006 Posts: 5	Unfit newbie- I want a 6 pack! Hello Im a very very unfit 24 year old lad who hasnt done any exercise (apart from sex) for 9 years. The problem is I have a bit of a beer belly, a pot belly. Its not huge, but it annoys me and is hardly attractive to girls. Im 6ft and weigh 10st 10lbs, so Im not a 'fat' person at all. I would like to get rid of the belly and if possible build a nice 6 pack, or at least look toned. Ive tried t o do sit ups, but really struggle to even do 2 at a time. I can manage stomach crunches and am quite comfortable doing them. I can do blocks of 30-50 at a time. What Id like to know is: is it possible to get a toned tummy by just doing 40 stomach crunches every morning? If not, what do you suggest? As I say Im very unfit.:boohoo: Can you recommend any other exercises? I dont really want to go to the gym. Many thanks for your time- I know youve probably answered this question a million times!:love:

25-05-2006, 12:21 AM	#3 (permalink)
Lord Lucan the sparrow never lands were the tiger roams Join Date: Feb 2006 Location: somewere in the pacific with a bikini clad destiny's child runin round Posts: 680	more protien less bad carbs (white bread, things like that) more good carbs(wholemeal bread pasta brown rice oatmeal etc etc) more excersise- lift some weights and biuld some more muscles in other groups(won't help with the 6pack but you'll look better when you have a 6pack) cut down on the 6packs(drink less- not saying don't drink but alot of alchohol has alot of bad calories) i was told similar things when i started on the site (mine was to do with the whole of my body and all muscles but the diet should be one of the first things you sort out) look around the site for similar threads and look at other peoples post andif you are really stuck and can't find the adivce you wanted on this site it probably doesn't exist!! ne questions PM people or ask then on other threads and you'll get the response you wan't but it will be hard work, nothing that improves your body is easy it takes time and dedication ne1 who knows more pscarb, hackskii, supercell, big, good or bad advice? __________________ The strength of the wolf is in the pack! It is better to die standing up than to live on your knees!

25-05-2006, 12:10 PM	#5 (permalink)
jugganaut Gym Addict Join Date: Mar 2005 Location: London Ennit! Posts: 154	A six pack is dependant on your diet and everyone seems to be saying, but the exercise i find works my abs is on the decline bench, with a 10-20kg plate strecthed out in front of you, you just do a sit up basically. It feels like you workout the whole upper body but its killer on the abs. __________________ It's not pain your feeling, its progress.

25-05-2006, 12:54 PM	#6 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,494	welcome, u need to loose the fat on the waist in orde to see any kind of definition but u can't loose it in isolation. if u want to look better/more toned i'd definately use weights but thats half the story, everyone should look at the diet. no carbs before bed, only eat good/complex carbs (wholemeal bread, veg, oats/ porridge), more protein throughout the day especially morning and after working out (e.g. chicken, fish, pork, nuts, cottage cheese, tofu, eggs, milk), eat a simple carb before/after exercise (e.g. banana), good fats (e.g. fish liver oil, olive oil, flax seed) and drink lots of water. __________________ Thank you.

25-05-2006, 03:05 PM	#8 (permalink)
Lord Lucan the sparrow never lands were the tiger roams Join Date: Feb 2006 Location: somewere in the pacific with a bikini clad destiny's child runin round Posts: 680	if you wan't to work out using weights best thing is either join a gym or get some more wieghts and a proper workout plan that works all muscle groups! it is improtant to have rest days to aid muscle growth and recovery if you over work any muscle you will be more likely to injure yourself! what do you want your body to look like? how much do you want it? how hard are you willing to work to get to were you want to be? do you want a muscular toned physique or just a skinny body with a 6pack?(dnt mean that 1 2 sound like am being funny it's a serious question) do you want to gain any weight?(remember muscle wieghs more than fat) TBH if you want a toned muscular physique you really need to hit different muscle groups as just doing 3 sets of 10 reps on ur biceps and crunches will not give you this! __________________ The strength of the wolf is in the pack! It is better to die standing up than to live on your knees!

25-05-2006, 01:41 AM	#4 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Hey the desire for a 6 pack is a good one! However, the abs do not come in isolation really, and only working on your abs, well, not the best idea really. You can't spot reduce fat, and exercise alone is not going to give you a 6 pack. I love those swiss balls for tummy work, AND you can do a lot of other body parts on it as well, that and a set of resistance bands is a good place to start from at home. Post up your daily diet, and search for workouts, you need an all over body workout 3 x a week. Welcome BTW Respect T

25-05-2006, 02:25 PM	#7 (permalink)
CC100 Newbie Trainer Join Date: May 2006 Posts: 5	Hi Thanks for the replies. I dont drink or smoke, I take a multi vitamin tablet, eat wholemeal bread with ham and lettuce daily, eat a high fibre cereal bar, and have plenty of water. I never eat junk food. The rest of my body is pretty skinny, so I dont know why Ive got this pot belly. I have an 8kg dumbell with which I do 3 sets of 10 reps daily. Will this help?

25-05-2006, 08:50 PM	#10 (permalink)
CC100 Newbie Trainer Join Date: May 2006 Posts: 5	I dont really mind if I put on weight, as long as its not fat. Shall I continue with the 3 x 10 reps of 8kg 3 times a week for my arms? And should I continue with the 30-50 stomach crunches daily or cut it down to 3 days a week? I want to build strenght to get able to do sit ups? Thanks.

26-05-2006, 02:20 PM	#12 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,494	as a general rule just work each body part once a week, biceps and abs can be done more than once a week but dont work any muscle if its still sore with just dumbells and combined with bodyweight exercises u can work most body parts. biceps - concentration curls, hammer curls triceps - single and double tricep extentions chest - push ups (hands close together to hit more triceps as well, wide for sides of chest more) chest - dumbbell press legs - squats using dumbells (each leg at a time) back - deadlifts using dumbells for lower, upper- dbell rows shoulders - dbell press, shrugs, lat raises abs - situps/crunches __________________ Thank you.

26-05-2006, 02:21 PM	#13 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,494	as a general rule just work each body part once a week, biceps and abs can be done more than once a week but dont work any muscle if its still sore with just dumbells and combined with bodyweight exercises u can work most body parts. biceps - concentration curls, hammer curls triceps - single and double tricep extentions chest - push ups (hands close together to hit more triceps as well, wide for sides of chest more) chest - dumbbell press, dbell flyes legs - squats using dumbells, nice n slow back - deadlifts using dumbells for lower, upper- dbell rows shoulders - dbell press, shrugs, lat raises abs - situps/crunches all u need is a bench, failing that u can use 2 sturdy chairs with some padding, better than nothing if u can't go to a gym breathe in , breathe out on the effort movement, e.g. dbell press - breath in when u lower, out when u push/exert force __________________ Thank you. Last edited by OnePack; 26-05-2006 at 02:26 PM.

26-05-2006, 08:44 PM	#14 (permalink)
CC100 Newbie Trainer Join Date: May 2006 Posts: 5	Thanks guys- its a big help! Ill give it a go and get back to you.

27-05-2006, 09:15 PM	#15 (permalink)
LondonGeezer Looking Freaky Join Date: May 2006 Location: South-East London Posts: 881	Also I have some advice I'd like to share I've got the same problem.. well did have neway, if you lie flat on a bench or on the floor on your back, hands by your side and feet together straight down flat.. raise your legs so that your heels are no more then 1-2inches off the ground and hold the position for 1minute at a time taking deep breaths continuously!! after 1minute take a breather and go again, try to keep the breaks to a minimum and practice 10-12 at a time once in the morning and again in the evening if possible.. excellent for tightening the abs and keeping them locked together which will keep your bulge in ;) (i mean your stomach bulge by the way)