Comments on: 6 Pack Abs Checklist

By: Erkut Erguden

Erkut Erguden — Wed, 15 Sep 2010 02:55:00 +0000

do not work out 5 or 7 day a week . If you not rest your body you can not recover if you can not recover you can not add muscle for your body. if you don’t add muscle your body you can not burn enough calories Do circuit training which helps you loose weight especial belly fat

By: Sam

Sam — Tue, 14 Sep 2010 17:28:00 +0000

You can remove or alter 2 to 3 of them, I will be writing other meal plans very soon.

By: Sam

Sam — Mon, 13 Sep 2010 18:58:00 +0000

1200 calories seems pretty drastic even if you’re a pretty small person, I would keep that and add 1-2 protein shakes a day plus as many veggies as you can to provide your body with a boost of nutrients.

By: Sam

Sam — Tue, 10 Aug 2010 07:11:54 +0000

That is a list of meals for one day, but it is intended for someone training very intensely for about 5-6 days a week. You can adjust the portion size to fit your specific training and maybe remove one of the shakes.

By: Giselle

Giselle — Wed, 04 Aug 2010 02:49:17 +0000

Hi, is that a list of meals for one day or do you pick 3 or 5 meals for the day from that list ???

By: Sam

Sam — Mon, 31 May 2010 07:20:45 +0000

Hi Stefanie, when going for fat burning and toning you want to aim for 12-14 reps and 3-4 sets.

By: Stefanie

Stefanie — Thu, 27 May 2010 20:04:59 +0000

Hi Sam, just curious, you recommend picking five of the exercises each session but you don't say what reps to aim for. What's a good place to start for reps/sets? Thanks so much for your help.

By: Sam

Sam — Fri, 16 Apr 2010 00:55:36 +0000

Hi Rosalyn, these are for females as well, just reduce the portion size if you feel that you are getting too full.

By: Sam

Sam — Fri, 16 Apr 2010 00:55:00 +0000

Hi Rosalyn, these are for females as well, just reduce the portion size if you feel that you are getting too full.

By: Rosalyn

Rosalyn — Wed, 14 Apr 2010 01:08:59 +0000

Hello Sam, I wanted to know if this diet also works for women. I feel there seems to be a lot of meals on this diet menu. Just wondering if this caters more to the males vs females.

By: Rosalyn

Rosalyn — Wed, 14 Apr 2010 01:08:00 +0000

Hello Sam, I wanted to know if this diet also works for women. I feel there seems to be a lot of meals on this diet menu. Just wondering if this caters more to the males vs females.

By: Sam

Sam — Tue, 06 Apr 2010 02:55:05 +0000

Hi Brandon, sorry I haven’t heard of that one specifically, there are thousands of these catchy workouts being created every day so hard to keep up with all of them. I’m sure you can add that in though and see how your body responds. I do include the decline chest exercise in some different workouts on the site, it’s fantastic for building up the lower part of your chest and adding in lots of definition.

By: Sam

Sam — Tue, 06 Apr 2010 02:55:00 +0000

By: brandon

brandon — Tue, 30 Mar 2010 22:28:34 +0000

HI sam. first of all thank you for all the routines. I am trying the jason stateham muscle building workout. i wanted to know if you have heard about the 7 positon situp work out and if yes, is it a good workout to mix in with the jason statham workout? Also, i was wondering why dont you include any decline chest workouts.

thanks
brandon

By: brandon

brandon — Tue, 30 Mar 2010 22:28:00 +0000

thanks
brandon

By: Sam

Sam — Wed, 10 Mar 2010 22:49:42 +0000

Hey Curios Joe, that seems like a pretty intense workout plan, but looks pretty good. You could try putting your chest/tries together in one day and reducing your rest period to 30 seconds between exercises so you can have another day of rest in the middle of the week. Some people’s bodies respond better to having another muscle recovery day. I’ll be providing a new diet plan for men to follow with the new workout program for men which is currently featured on the home page so jump on board that train!

By: Sam

Sam — Wed, 10 Mar 2010 22:49:00 +0000

By: curios joe

curios joe — Tue, 09 Mar 2010 21:45:40 +0000

hey i a vegeritan and i cant eat no fish or eggs so i cant eat half of the stuff on there. my workout routine is.

monday
chest 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

tuesday
tries 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

wenesday
Back 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

thursady
bies 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

friday
soulders 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

saturday
Chest 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

sunday off

and i do abs every other day . and my calorie intake is 1800 to 1900.
is this good routine or am i overdoing it. can you help me out with the food too. and i take 1 min brake between the sets. and i love your website its so kool. and i recommend it to all my friends.

By: curios joe

curios joe — Tue, 09 Mar 2010 21:45:00 +0000

hey i a vegeritan and i cant eat no fish or eggs so i cant eat half of the stuff on there. my workout routine is.

monday
chest 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

tuesday
tries 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

wenesday
Back 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

thursady
bies 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

friday
soulders 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

saturday
Chest 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories

sunday off

By: Sam

Sam — Tue, 26 Jan 2010 07:27:26 +0000

Hi Erica, that’s right all 8 meals in 1 day…the idea is to eat smaller amounts but more frequently and also incorporate lots of activity to make sure you are burning all those calories!

By: Sam

Sam — Tue, 26 Jan 2010 07:27:00 +0000

Hi Erica, that’s right all 8 meals in 1 day…the idea is to eat smaller amounts but more frequently and also incorporate lots of activity to make sure you are burning all those calories!

By: erica

erica — Mon, 25 Jan 2010 12:01:15 +0000

maybe this is dumb but, are you supposed to eat all 8 meals in 1 day?

By: erica

erica — Mon, 25 Jan 2010 12:01:00 +0000

maybe this is dumb but, are you supposed to eat all 8 meals in 1 day?

By: Sam

Sam — Tue, 19 Jan 2010 17:52:00 +0000

Hi Omar, be patient and consistent and most importantly watch what you eat as I’ve outlined in this article. In time you will some very impressive results!

By: Sam

Sam — Tue, 19 Jan 2010 17:52:00 +0000

Hi Omar, be patient and consistent and most importantly watch what you eat as I’ve outlined in this article. In time you will some very impressive results!

By: omar

omar — Sun, 17 Jan 2010 13:45:23 +0000

hey i wud like to ask pls about the diet.. cuz my abs are almost showing but i have like just a few more fat on em… however i don wana lose weight cuz i wana gain muscle mass… still i wana lose the fat! helpp me out plsss!!! ty.

By: omar

omar — Sun, 17 Jan 2010 13:45:00 +0000

By: Sam

Sam — Thu, 07 Jan 2010 23:53:04 +0000

Hi Paul, your question is very interesting and a good possibility since building muscle underneath fat can push the fat out further until you limit your calorie intake and do more cardio to burn the fat. Try focusing on high intensity interval training and healthy diet to get rid of this fat. Hi Mukund - my article on oblique exercises is what will help you most with the sides

By: Sam

Sam — Thu, 07 Jan 2010 23:53:00 +0000

By: Mukund

Mukund — Thu, 07 Jan 2010 04:04:10 +0000

I have a lot of fat on the sides as well as obliques. Could you please suggest me good workouts to reduce them. I am guessing that the diet will remain the same. Please advise.

By: Mukund

Mukund — Thu, 07 Jan 2010 04:04:00 +0000

I have a lot of fat on the sides as well as obliques. Could you please suggest me good workouts to reduce them. I am guessing that the diet will remain the same. Please advise.

By: Paul

Paul — Thu, 07 Jan 2010 03:12:05 +0000

Hi Sam – I don’t have a 6 pack, but my abs are solid and they buldge out a little giving the slight illusion that I have a belly. Could this be due to doing a lot of ab exercises with resistance/weights? For example, using a Nautilus ab machine?

By: Paul

Paul — Thu, 07 Jan 2010 03:12:00 +0000

By: Sam

Sam — Thu, 07 Jan 2010 01:08:58 +0000

Hi Ramon, you should definitely lose a pound or two a week with this plan if you exercise regularly as well! Good luck!

By: Sam

Sam — Thu, 07 Jan 2010 01:08:00 +0000

Hi Ramon, you should definitely lose a pound or two a week with this plan if you exercise regularly as well! Good luck!

By: Ramon

Ramon — Wed, 06 Jan 2010 09:06:37 +0000

So if I follow the 8 meal plan and exercise 5 days a week, can I expect to lose couple of pounds a week!?
I’m 21, 190 pounds 5’11″

I’m also planning to ride my bike to work everyday! I need that damn 6 pack in less than 3 months

By: Ramon

Ramon — Wed, 06 Jan 2010 09:06:00 +0000

So if I follow the 8 meal plan and exercise 5 days a week, can I expect to lose couple of pounds a week!?
I’m 21, 190 pounds 5’11″

I’m also planning to ride my bike to work everyday! I need that damn 6 pack in less than 3 months