How to get 6 pack abs for women

While I do understand 6 pack abs aren't definite goal for every women, it's not impossible for every women either.

I'd like to start a discussion so that we can create http://www.scoobysworkshop.com/HowLongToGet6packAbs.htm for women.

Scooby provides lot of useful information but not all these are applicable to women. With your experiences and expertises, I'm sure we can create one for girls  

1.To have abs, you need to get down to about 7% bodyfat. Calculate how many pounds fat 7% would be.

I guess it's around 20-18% for women. Some can go less than 18% but never less than 13%. Reducing less than 13% only risks our periods, immune system and overall health. And you'll have flat chest  :'(

http://www.acefitness.org/blog/112/what-are-the-guidelines-for-percentage-of-body-fat/

2.Calculate the number of pounds bodyfat you currently have on your physique using my body composition calculator

Unfortunately Scooby's calculator for women doesn't exist yet. But I don't think we need to push Scooby.  There're still other ways. US Navy method is enough accurate and impedance method is some what unreliable but better than nothing.

http://www.wikihow.com/Measure-Body-Fat-Using-the-US-Navy-Method
http://www.linear-software.com/online.html

Anyway, know your BF number and then let's calculate how long.

3.http://www.scoobysworkshop.com/caloriecalculator.htm

I was 45yrs old, 159cm tall, 60kg, 20kg fat, 33% body fat on Jun 2010. To get to BF, I had to lose 12kg of fat, and to be 50kg/18%.

According to Scooby's calculator, with 20 calorie reduction and 21 hour exercise per week, I could lose 1.8kg per month and 6 months were enough. In fact, I got 50kg/18% in December 2010.


photo


weight/bf progress

Resolution: Lose Weight And Get In Shape!

Resolution: Lose Weight And Get In Shape!

During the 6 months, I faithfully exercised Scooby's resolution, did cardio every morning for one hour, brisk walk outside, strength workout every other day, and ate 6 well portioned meals. I started to see the difference in October, after 4 months, that I could wake up in the morning on time and enjoy the walk. And I could do unassisted pullups.

After that, everything has become so easy that workout and 6 meals are nicely incorporated in my everyday.

I do some weight lifting now but mostly calisthenic workout and I practice bouldering 1 hour a day or so.

What's your story and what do you think women need to get 6 pack abs??? Thanks!

I have made a change and you should be able to get a bigger image when you click the chart.

If you get intimidated by six pac girls, maybe this forum isn't a place for you. There will be thousands of them from now  Watch out!

I am around 16%. Less than 13% is critical for woman but acceptable. Some women do encounter health issue when they go less than 20%. But not all of us. I'm in sound health.

But thanks for your reply. I'm glad you like my teddy bear pants

Hello Sammy,

It's difficult but not really impossible to have six packed abs with 3 meals a day. But you really have to control your meal potion, quality, calorie and macro nutrient ratio.

http://scoobysworkshop.com/caloriecalculator.htm

Please calculate calorie/nutrient requirement with 3 meals a day.

http://kuradon.web.fc2.com/carbo_cycle_2011/carbo_cycling.html

I have tried Scooby's carbo cycling and got a very successful result. I have listed what I ate at url above. So please refer and plan your own meal. Calorie/nutrient counting and meal planning take lot of time and learning but this is the hardest and the most fun part. Enjoy studying.

There're lot of exercises but cardio plays very important part in first phase, so please continue your jogging.

http://www.scoobysworkshop.com/schedbeginning.htm

Please follow Scooby's beginner program. Pullups and pushups are very hard for girls but when you can do pullups without assistance, you're very close to 6 pack.

Please take a photo and check your progress.  In 6-12 months, you will be in good shape and perhaps will have good definitions on your abs.

http://www.scoobysworkshop.com/WeightLossSuccessStories.htm

Please think of enrolling Scooby's success story. This makes a good motivation to keep you working out.

Enjoy your journey and let us know your progress! Danke und Tchus!

You can have extra meals other than 3 meals you've entered in calculator. But then, please reduce calories from 3 meals so that you will not exceed your budget.

You're allowed 600kcal for a meal, which means 1800kcal per day. If your light meals has 200-300 kcal, then you have to subtract. Please meet your calorie/macro ratio budget. It's a simple math.   I will not tell you how much rice or egg you can eat per day. Please check by yourself.

I think sexiest women on the planet are beach volleyball players (Maybe that aura gives me such an impression, not sure). They do have six packs, they don't look unhealthy at all.