ok i have some layer of fat over my abs, and i wanna lose it to get a 6pack. My understanding is, that if i run a lot and eat ghaas phoos, I can easily do it cuz i dont have a lot of fat to begin with.
Now, here comes the tricky part. I also want to bulk up further on my upper body by adding more muscle. So now how do i achieve these two rather contridictary goals? is it even possible?
Yes its possible. Basically you can do it in two phases. IMO, the best way to gain muscle and lose fat is to do high intensity weight lifting. Free weights are the best, machines are OK. I generally do no more than an hour of weights, anything more is overtraining. To lose the fat you have to obviously modify your diet (lower your carb intake, and slightly increase your protein intake) and do low intensity cardio. Avoid Supplements. They just don't work as good as a proper diet of whole foods. So long walks, jogging, etc is fine. 30 minutes/ 3 days a week should be enough. But you need to lower the intensity of your weight lifting workouts to show progress in your "lose the fat" stage. Because your body weight is getting a little lower, and therefore losing some strength. The goal during this phase is to lower the bodyfat to get those abs showing , so you dont lose muscle along with the fat. You will obviously lose some mass, but not as much as you think. As far as abs go, what I do are weighted crunches, they are the quickest way to get good abs, well for me it was. Good luck
but u cant get good abs by just doing crunches,right? u gotta eat healthy and run too.
yea of course...
"But you need to lower the intensity of your weight lifting workouts to show progress in your "lose the fat" stage".
WHy is that? I mean with ur weight lifting ud be gaining mass in ur upper body. So it wont be adding anything to the fat around ur abs.
Oh if you wanna get mass, then you dont have to..I thought you wanted to be cut..and lean
50-B: What r weighted crunches? And to be cut and lean about how many crunches should you do a day? And after how many days should you increase the amount of crunches you do?
Lie supine on bench with head hanging off and knees and hips bent. Hold plate behind neck or on chest with both hands or use no weight.
Execution
Flex waist to raise upper torso from bench. Return until the back of the shoulders contact the padded incline board. Repeat
since your a girl I d avice you to take it easy with weights and crunches.
Try more cardio :k: and light weights to make the muscles tight.
Try it first with 20x4 and slowly increase by 5
Lussi:
It is possible yes but hard, to gain more upper mass you ll need to like 50-B said get your diet straight.
Easiest way is to first to gain upper mass and at the same tme work on the abs but slowly. After you reach the size you want, go hardcore on abs. Like 50-B said, my fav exersize for abs is: sitting on the side of my bed and stretch my legs like 4x50 times. :k:
Another thing, I dont know where you want to gain weight, but dont forget your shoulders :k:
low carb and high protein is the way to go :k:
I am not exactly in the same boat but i gotta gain at least 10 pounds without gaining too much fat and at the same time get some lean muscles which i have none right now. I am wayy under weight rightnow and its very unhealthy. Also beside all the good exercise tips for abs etc, make sure you do free weights. I felt more difference in my body using free weights compare to just using the machines.
so the consensus seems to be to gain muscle first and then work on the abs
Get off your lazy bum and get rid of that flab!
i dont have a flab!!...i have some fat..just enough to cover my abs..
fat flab ek he cheez hui na!
Go ask Fayz for tips.
this is just one of those quick scheme advertising articles that i found but it does clears myths about loosing and gaining weight and muscles. Some of the information was new to me.
^astagfarullah…that site has naked men!!!..
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*Originally posted by lussi: *
so the consensus seems to be to gain muscle first and then work on the abs
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yea, both at the same time is not possible. And if you for the abs first yes you will have a 6pack, but you will lose em again trying to gain weight :D
I guess you would have never complained if there was a naked women there 
lussi gs ka arnold shwarzennegger {minus the roids’ ofcourse} :k:
here is wat body builders do
to gain mass they do a weight on which they can do between 3-6 reps. you should do this first. after you are happy with your size you switch over to 8-12 reps to tone your body. this will bring out the nice cuts you are looking for.
as far as the six pack goes, everyone has it. the only way to make it come out is by loosing fat and that only happens by doing cardio. ppl do crunches to make the 6 pack bigger so of course one has to loose less fat to show it but there is a limit to how much size you can gain on your 6 pack so in the end you are back to doing cardio. :p
[QUOTE]
*Originally posted by waleed: *
here is wat body builders do
to gain mass they do a weight on which they can do between 3-6 reps. you should do this first. after you are happy with your size you switch over to 8-12 reps to tone your body. this will bring out the nice cuts you are looking for.
as far as the six pack goes, everyone has it. the only way to make it come out is by loosing fat and that only happens by doing cardio. ppl do crunches to make the 6 pack bigger so of course one has to loose less fat to show it but there is a limit to how much size you can gain on your 6 pack so in the end you are back to doing cardio. :p
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body builders use special things :p