Why can't I lose my belly and get a 6 pack

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13/01/2013 at 21:41
Im a 37 yr old male, 5.7' 63 kg. I run regular upto 16 milers, bike and swim and do press ups. I'm not fat never have been, but I don't have abs I can see because of the layer of blub covering it. I exercise for at least an hour everyday sometimes more so should I not be toned. My diet is mixed healthy and stodgy, but I'm sure I should be In calorie deficit. I do have a sweet tooth though. I have this week just started a weights session or two into my routine, I hope this helps.
13/01/2013 at 21:44

haha

13/01/2013 at 21:57
Too much body fat?
13/01/2013 at 21:59

Running will never give you a six pack. If you have a belly then you're eating the wrong things, simple as. Reduce the carbs, up the protein and do more weights than running.

13/01/2013 at 22:02

if you're fit, why do you need the disco muscles? You have to be lucky with genes, and do specific targetted stuff mixed with weights, not to mention quite extreme diet. It  all becomes a bit of a battle for vanity.

Just be happy you sound quite fit, and healthy as it is.

13/01/2013 at 22:07
My 6 pack is a no show. I'm taller, and about the same weight as you. I need to lose body fat for the 6 pack to be on show. What was it you said about stodgy meal and a sweet tooth

Just finished a 3 serving sticky toffee pudding. Uumm. No 6 pack for me
Edited: 13/01/2013 at 22:09
13/01/2013 at 22:08
Your right it is vanity, and commitment and the need to get to 6% body fat. I guess I should be happy that I'm healthy , but I do want to look good lol.
13/01/2013 at 22:47
If you have abs they will be visible under 11% body fat, but some is genetics, a lot of people just won't ever have that elusive 6 pack.
13/01/2013 at 23:25

In what way can genetics prevent anyone having visible defined abs?

Personally I couldn't give a monkeys about weights and how I look, but scientifically I believe anyone with the correct diet and workout can achieve a six pack and have seen nothing to say otherwise.

14/01/2013 at 09:43

Eat less and exercise more. Do more sit ups. Those muscles are there somewhere.

14/01/2013 at 10:36
I always wanted a six pack before I started running but I much prefer to be super fit than be vain

I'm 10st 4lb slim build and have a visible muscle definition (from previous work) but its going the more I train!

Plus your 37 it's that age that if you don't watch the diet it goes on the mid drift area!!

You can't just lose the body weight and expect to do a few crunches, it takes much more than that. You need to decide what you want-the six pack or the slim runners body.

Also cut out the stodge..........duh!!!
14/01/2013 at 11:06

the guys you see on the front of the mens health mags (or whatever other mags feature models with six packs) have been startved for a few days before the photo shoot. in addition to hitting the gym A LOT to develop their abdominal muscles, they need to shift the blubber covering it so you can see it.

compare how a boxer looks midway during training with how he looks at weigh-in, when he's starved to squeeze into the weight category. They'll then gorge on carbs for the next 24 hours or so to get energy (and a couple pounds in weight) for the fight.

doesn't matter how developed the muscles are if you've got even a little bit of fat covering it, then it won't look as defined as the models on the mags do. They go through cycles of building and cutting (where they hugely reduce their carb intake). during the cutting they're not particularly strong because they've got no energy, the carb reduction means they lose a load of retained water, and look really trim, but it's not a very functional state to be in.

as mentioned above, there's also genetics to consider, if the frame you inherited is just not naturally lean it'll be difficult to look cut. You can do it, but you'll be swimming upstream.

14/01/2013 at 11:11

The models on the mag covers are close to collapsing due to dehydration.

14/01/2013 at 11:15
RicF wrote (see)

The models on the mag covers are close to collapsing due to dehydration.

++ what he said.

Edited: 14/01/2013 at 11:15
14/01/2013 at 13:59

AgentGinger: Only dead fish swim downstream

What they said. I'm about your build but only about 58 kg. Even then I don't quite see a six-pack but I would if I spent a load of training-time specific to that area. I choose not to, since it's easier to keep my shirt on and spend the time running instead The closest it comes is with running intensively over a long period - strangely enough it's after interval sessions that I feel muscles in this area have been worked out.

14/01/2013 at 14:11

It could be water retention from not drinking enough while you train.

14/01/2013 at 14:33

More likely it's like most runners he eats a fair few carbs, which is the last thing you want to be shoving down your throat if you want to be "buff".

I'm sure weight lifting forums would be laughing at the runners here suggestions too. They tend to think of us as crazy with our "toxic grain" high carb diets and obsession with endurance. I've seen a few guys get in muscular shape quickly and none of them starve to do it. They went paleo. High protein, full fat and low carb diet. They changed to that way of eating and stuck with it. That along with three/four one hour intensive weight workouts a week and they transformed from skinny with no definition to muscular all over. One lad also went from what must have been close to obese to well defined muscular too. None of them took any longer than three months to see dramatic changes.

If body shape is your concern. Then running isn't the exercise that is best to it. If your goal is a muscular toned body then you'll need to work a weights regime into your weekly life.

14/01/2013 at 17:00

or get one of these

14/01/2013 at 17:54
Eggyh73 wrote (see)

More likely it's like most runners he eats a fair few carbs, which is the last thing you want to be shoving down your throat if you want to be "buff".

I'm sure weight lifting forums would be laughing at the runners here suggestions too. They tend to think of us as crazy with our "toxic grain" high carb diets and obsession with endurance. I've seen a few guys get in muscular shape quickly and none of them starve to do it. They went paleo. High protein, full fat and low carb diet. They changed to that way of eating and stuck with it. That along with three/four one hour intensive weight workouts a week and they transformed from skinny with no definition to muscular all over. One lad also went from what must have been close to obese to well defined muscular too. None of them took any longer than three months to see dramatic changes.

If body shape is your concern. Then running isn't the exercise that is best to it. If your goal is a muscular toned body then you'll need to work a weights regime into your weekly life.

All well and good but could they run the length of themselves?

14/01/2013 at 18:05

my husband went paleo for about 4 weeks - which in combination with his ironman training meant practically instant 6 -pack. No weight lifting required, just very low body fat %age.

 

But he is a genetic rfreak has looked like a body builder throughout all his sloth-like wage-slave years. I seriously doubt many folks could get his muscle definition without a heck of a lot of weights.

 

He has now been back on semi-normal food for several months and fabulously the 6-pack has remained.  I am very jealous.

 

Still a very high amount of veg and lean protein in his diet though and much lower %age of carbs than the average endurance athlete.

 

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