How can I get a body and six pack like Dale from BB in 12 weeks!?

Question

How can I get a body and six pack like Dale from BB in 12 weeks!?

Answer 1

hes sooo gorgeous,

just go to the gym and do some hardcore gym training but you don't wana go to extreme an end up looking like stu lol stu is way too much muscle

omg don't listen to the answer below, think about it, have u ever seen dale eating wierd non calorie meals? no! dont do any diets there so unhealthy

Answer 2

There are few things in the weight loss industry that are more annoying than the

infomercials selling machines to give you a flat stomach or six-pack.

To look like those infomercial models takes a lot more than using the latest ab

machine. But a long-term commitment to careful diet and nutrition,

resistance/strength training, and other forms of fat-loss exercise - in other words

it's hard work.

This article may be very disappointing to some. It is the truth. If you want nice

abs you are aiming for an entire body transformation. Period.

How do I get my abs of steel?

Have you ever seen anyone with well-defined abs who also had fat thighs, "man

b***s" or flabby hips? The chances are you haven't. That's because it's near

impossible to achieve localized fat loss. The body tends to burn fat from all over

the place, and generally you have no control over which body part will slim down

first.

Lower Overall Body Fat

To see the abs you've got to burn the fat first. Generally you have to get your

whole body to <= 10% body fat (men) or <=14% body fat (women) before you

start seeing any definition. Coupled with the regular resistance training to build

and define the abdominal muscles.

Train the Abdominals

To burn more fat you need to increase cardiovascular exercise. Abs can be

trained like every other muscle (e.g. twice a week). Also note that our muscular

structure is individual - that is why some can only get a '4-pack', while others

show off an '8-pack'.

Should I do hundreds of crunches?

Any muscle definition in the body comes from the right nutrition, and the right mix

of cardio and weight training. Repetive abdominal exercise will give you great

endurance, but probably won't give you that washboard you're wanting.

If you want to be inspired - have a look at how natural bodybuilder Tom Venuto

got his abs - in his Burn the fat, feed the muscle program (see our review) -- he

gives the following basic guidelines:

1. Eat about 15-20% below your calorie maintenance level

2. Spread your calories into 5-6 small meals instead of 2-3 big ones.

3. Eat a source of complete, high quality protein with each meal.

4. Choose natural, complex carbs such as vegetables, oatmeal, yams,

Adam B Cobb Consulting

potatoes, brown rice and whole grains. Start with at least 50% of your calories

from complex carbs and reduce carbs slightly (esp. late in the day) if you are not

losing fat.

5. Avoid refined, simple carbs that contain white flour or white sugar.

6. Keep total fats low and saturated fats low. Aim for only 15-20% of your total

calories from fat. A little bit of "good fat" like flax oil is better than a no fat diet.

7. Drink plenty of water - a gallon is a good goal to shoot for if you are physically

active.

Ab Exercises

There are 3 main abdominal regions that should be worked:

Upper Abs

Basic crunch, Swiss ball crunch, Decline crunch, Bench crunch, Cable crunch

Lower Abs

Reverse crunch, Hip up, Reverse Decline crunch, Hanging Leg Raises, Swiss

ball leg lift

Obliques

Side crunch, Cross crunch, Swiss ball side crunch, Decline twist, Twisting Cable

crunch.

Tip: When working the abs, suck your stomach in (imagine pulling your navel

towards your back) and concentrate on feeling your stomach muscles being

worked. It is very easy to use bad form and end up working the hip flexors.

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