anyone help me get fit?

heyy guys

wonder if anyone can give me some exercise/diet tips for summer?
i wanna be able to show my cock off with a nice six pack ;)


Cheers guys :)

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The only way to have a six pack is with a body fat percentage below 7%.
Find a workout buddy. The encouragement helps.
Start weight training. Don't have a set routine that you do over and over. Mix up your exercises with high weight/low rep and lower weight/high rep routines. Don't have just a few exercises that you always do. Variety is the secret to avoiding plateaus.
Give muscles at least one day of rest between workouts. Don't concentrate on chest and arms while neglecting your back and legs. You want to be balanced front-to-back and top-to-bottom.
Situps and crunches are the worst ab exercises you can do. They do nothing for functional strength. Research "core conditioning". This is isometric exercises for the torso which includes the abs, obliques, and the muscles that support and stabilize the spine. The core should be worked isometrically because that's how it functions in real life. Strengthen and protect your back now so you don't suffer from chronic pain later in life like me and most other people over 50.
Include aerobic exercises in your regimen. (weight training is anaerobic) My favorites are swimming and jogging. Sports with near constant movement like soccer are good.
Pilates, yoga, and tai-chi are also good disciplines.
Balance your diet with a good mix of fat, protein and carbohydrates that includes lots of fresh fruits and vegetables. Avoid processed snacks like chips and crackers as much as possible.
Eat several small meals a day instead of a couple of big meals. You should never feel hungry, though when you first start working out you're going to find it hard to eat enough not to feel hungry all the time, but you want to be careful not to overdo it.
Men's Health is an excellent source of diet and exercise information.
You won't see the results you want right away so it's easy to get discouraged but if you stick with it you'll be buff and strong. You're not going to have the six pack you want this summer but you can by next spring.

Google Stronglifts 5x5 and Convict Conditioning. Both are excellent sources for information of the type you've requested. And both can be done at minimal/no cost.

Hey. You've got a nice slim physique so you are starting from a good point. You certainly dont need to lose any weight so its all about building. In my opinion, free weights are tbe key. Get into a good routine and stick with it. You may need to adjust your diet depending on how big you are looking to get. If you just want to get better defined and cut hit the free weights and if you're serious, in 60 days you'll see a vast change. Good luck, man.

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does the 5x5 have a newbie version cus I wouldn't send someone brand new to that system until they have a solid idea of what they are doing
or is it set up a lot like Reg Park's 5x5 where you start with the bar and work up till you find the weight you work with at the 5 reps...

also your a really lean guy thread starter, you wont' need much changing to see definition
bit of cardio bit of diet tweaking
how do you eat presently

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The guy who said 7% is BSing you can see abs on most people at 12%(measured properly, 10% for sure). Then, find a routine and start eating you are "skinny-fat"

Download the SL5x5 ebook. It's free, about 200 pages, and tells you to start at low weight, suggesting even just the bar. And, he defines both a stater workout, and a more advanced workout.

Mehdi kept it fairly simple. He *had* to for me to understand it...still trying to work myself into a shape worthy of my username.

Agreed. If that were true you'd never see a sixpack on a woman. Ridiculous.

if you're trying to get cut for the summer, unless you're an athletic freak of nature, or on steroids, it probably won't happen

getting in shape isn't a hard concept and there's no secret to it (eat right and work out), what most people find difficult is sticking to it. it takes a lot of time and dedication and thinking of it as a "get cut for the beach" type thing will only leave you disappointed. you won't get the body you want in a week/month/6 months/year. its a very slow process to do it in a healthy way, so if you want to get the body you want, you can't think of it as a "diet" because after a while you will stop the "diet"

get yourself on a workout schedule and don't make excuses to miss it, the hardest part is starting, once it becomes part of your every day routines, it will become as natural as going to work or getting something to eat

and with the diet, the best and easiest thing you can do is to learn how to read labels and nutrition facts, having a basic grasp of what is good for you and what is not good for you will get you very far. it might be rough at first to not get a burger or to skip out on cake. but after a while once you train yourself to eat better, your body will thank you. and it will get to the point where you'll look at the same cake and burger and it will look gross, and the healthier food will taste better. (plus, you'll notice when you go 6+ months of eating healthy, and then you grub out on carnival food with your friends one day and you'll feel like shit because your used to fueling your body with real food)

hope i helped

I agree with Bjen, Summer is pretty much here and it would be nearly impossible ti get a six pack in the next few weeks (I always tell people to start around december). Getting a litte bigger and more tone in a month or two might be a little easier. Six packs are hard to get especially if your new at it. Maybe try like a p90x program or insanity.

There are some intense AB workouts that can show results in six weeks. You can find them on the internet or go buy a muscle magazine.

Good grief, man. Start eating!

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sixpacks on women get me hot!
but I agree something like 12% is about where abs show on most people

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I believe that is how Reg Park described doing it as well
in that case I approve!

thanks guys i'll keep you updated