My workout to get six pack abs

[snicker]

In the last year I have gained some weight, and what I want to do this summer is lose body fat fast. Even though I'm not really that fat, I'm still a bit chubby, and I want to change that. My goal is to get to about 7% body fat. I currently weight around 152 lbs and I height 5'8. I would say that I'm about 14-17% body fat. Can I lose that many body fat in 2 months?

What I'm going to do is jog for 20 minutes every morning, then play basketball for about 40 minutes at my local basketball court. Since I love basketball, and I want to get better at it, I thought that I would add it to my daily schelude. I'm going to do this 5 times a week, from Monday to Friday.

Then on the afternoon, I'm going to do the following 3 times a week (Monday, Wednesday, and Friday);

3 Sets

Jumping Jacks X20 Reps
Push Ups X15 Reps
Squats X15
Burpees X15
Crunches X25
Plank 30 Secs

Then the following 2 times a week (Tuesday and Thursday)

Dumbbell Exercises (I don't have any idea on what exercises to do, so I'll need someone to send me a video of a good workout)
20 Minutes Jumping Rope (I love jumping rope)

Saturday and Sunday it's for me to rest.

This combined with a good diet, and I think I'm good to go. Still need someone with experience to give me some dumbbell exercises to do. What do you guys think? Is this a good workout to get myself ripped in 2 months?

[NorwegianDJ]

Post more about the diet. Diet is vital.

[snicker]

Well in terms of diet I'll be doing something along the lines of:

Breakfast

2-3 Scrambled Egg
1-2 Whole Bread
1 Apple

Lunch/Dinner



I need more help on what to eat for lunch and dinner. I understand that I have to eat 6 smaller meals, and that I must drink a lot of water. The smaller meals will most likely include fruits like apples, or something a long the lines of that. What do you recommend? Are red beans and chicken breast a good idea for lunch or dinner?

[RMO]

As far as i know white carbs arent going to help you lose wieght.

[canadiankid]

Try eating as little processed food as possible and completely cut out soda, you'll be amazed at the weight loss and the resulting abdomen definition

[snicker]

Got it; no sugar, sodas, processed food, etc. I don't think that diet will be a problem. What about dumbbell workouts? Do you guys know any good workouts that will help me get stronger, and bigger arms?

[canadiankid]

www.t-nation.com/free_online_article/sports_body_training_performance/the_regular_guy_offseason_strength_program_

One of the guys who used to be on the forum is a college baseball player now, he trained with the guy who wrote this and pointed me in this direction. Solid workout. You can use the exercises or whatever and modify, plus T nation is in general a really good site

[NorwegianDJ]

No suger is just hard to do. Little sugar is easier.
There's nothing wrong with specific foods, just what they contain and what's been done to them, such as processing.
You do not need 6 meals a day, that's BS and don't worry about it. If it matters at all, it's only to go from like 8% to 6% bodyfat.
Fruit is generally not recommended because it's fructose, which doesn't enter the bloodstream as sugar, rather just to be absorbed at 400% efficiency by your liver, or stored as fat if your liver is full. Only time it's recommended would be before a gigantic meal.

[DanZy]

Intermittent fasting is great for fat loss.
Also, that workout sucks hard

[jae]

"You do not need 6 meals a day, that's BS and don't worry about it. If it matters at all, it's only to go from like 8% to 6% bodyfat."

Literally discovered this in the last two weeks.

Your workout is crap.

No it is not possible to drop that much body fat in two months. Realistically you can achieve it by the end of this year, not much sooner.

[snicker]

I don't get why that workout is so "crap". The only thing I'm trying to do is lose body fat, and that workout even though seems easy, is in my opinion a good starting workout, but if it really is that bad, then please tell me a better workout.

[canadiankid]

@ndj - I agree little sugar, I never meant no sugar. Just cutting out stuff with lots of high-fructose corn syrup and the like (i.e. soda) helps so much. Also the stuff about needing to eat really often is indeed bullshit as you stated.

DanZy - intermittent fasting is awesome. That workout is also awesome. I don't have a clue where you got your credentials but that workout worked very well for me and others. Eric Cressey is legit

snicker - don't be that guy who only wants bigger arms, it makes you look like a tool. You want to me more muscular everywhere

[elitis]

I'd check out marinestylefitness.com
Lots of great workouts.

[Shampoo]

Its better to eat every two hours and here's why. Your body can only process 20 grams of protein in one meal in 2 hour intervals. If you eat more than 20 grams in a meal then all the excess protein goes to shit. So if you want optimal protein intake eat every two hours.

No, your not going to lose that much body fat in 2 months unless you starve yourself to death. I mean literal death. Even if you could get it that fast your going to get fat quick cause your body didnt get used to it.

In two months you might see some muscle gain but nothing popping. Ive been working out for six months now and I still don't have that low body fat and I started I think at 13% and now I'm about to break single digits and its from constant training, sleeping, and eating right. I have't ate anything bad for 6 months.

Also remember not to over work, cause that loses muscle. If you wanna be a stick though, then yeah do cardio for over 3 minutes and shit.

P.s. Tacfit Mass Assualt

[RMO]

Jun 11, 2012 21:20:38 GMT -5 Shampoo said:

Its better to eat every two hours and here's why. Your body can only process 20 grams of protein in one meal in 2 hour intervals. If you eat more than 20 grams in a meal then all the excess protein goes to shit. So if you want optimal protein intake eat every

That was disproved señor