Comments on: How Can I Get A Six Pack?

By: Jase

Jase — Thu, 17 Jan 2013 22:56:05 +0000

@ Rick
No disrespect, but to maintain a 7% body fat most body types cant do it with out cardio, is a Pipe dream for most, and as you age it becomes more difficult, if your 20 years old and have one hell of a metabolism its possible
As far as the weight room is concerned, I hit it everyday, it takes longer to build muscle at 7% but I’m very happy with what I have accomplished in that last 4 years.

By: Rick

Rick — Thu, 17 Jan 2013 19:31:25 +0000

@ Jase – Dude, you don’t have to do hardcore cardio. It’s what Mark’s book is all about. If your diet is dialed in (as he explains in detail for ease of calculating macros) then the cardio can be few and far between (although High intensity bursts of course). And yah, doing hundreds of crunches and using the “ab machine” is pointless alone…but it, in conjunction with a serious eating plan and lifestyle solves the “mysterious puzzle” behind losing bodyfat.

Hardcore cardio, as explained in the article above, is just as likely to destroy your muscle as it is fat, hence, creating a zero-sum gain.

By: nitish

nitish — Thu, 17 Jan 2013 04:50:36 +0000

I am a vegeterian and want to build muscel so please give me protine diet plan for building muscles loss fatt

By: Rob

Rob — Thu, 17 Jan 2013 01:40:26 +0000

I agree too. The site is great and Mark’s books are great too. Lots of good information that works.

By: Jase

Jase — Wed, 16 Jan 2013 23:35:20 +0000

Basically the deal is, to see abb muscles the rule is one must have a body composition of 10% or less body fat, if your fat is higher you will likely not see the abb muscles, that’s if one has any significant muscles down there.
In short it takes a hardcore diet as well as hardcore cardio to Lean up, but you also have to build the abb muscles and the lower abbs are the toughest to engage by far, and ohh by the way the cute little abb crunch machines at the gym, well those are insignificant at best to build muscle, it takes hard work!!! Don’t be discouraged and good luck!

By: Graham

Graham — Wed, 16 Jan 2013 22:22:10 +0000

Thanks Mark!

A well researched and thought out article!
When you hit that ‘sweet spot’ where you are gradually losing fat and also getting stronger and bigger (more muscular) there’s no better feeling. And the way you describe is the best way to achieve this without crashing and actually harming your metabolism!

Regards, Graham

By: newyorkcitymale

newyorkcitymale — Wed, 16 Jan 2013 18:51:17 +0000

The “no cardio” thing works (for hard gainers, at least). I live in NYC though, so I do a lot of walking (maybe 30-45 minutes per day… when I walk the dog, etc.), but that’s the extent of it. No high intensity stuff. My weight-training is pretty intense though. 😉

By: Max

Max — Wed, 16 Jan 2013 18:48:55 +0000

I thought we weren’t supposed to cut at all, but just keep to a good diet and training programme. I’m sure that’s what you’ve said elsewhere?

I’ve been trying to follow the GLAD diet – my work schedule is too erratic for MANS. I’m a naturally thin and toned guy with an overall low body fat (10%), but still have a small fat pad over my abs that I’m trying to shift. I’ve reduced my carbs further (daily GL well below 90) and have just started using BCAA’s for the first time, as this is meant to help prevent catabolism while on a low carb diet. Do you think this is a good plan?

By: Tomammy Tukote

Tomammy Tukote — Wed, 16 Jan 2013 17:27:57 +0000

Excellent article, Mark. Getting cut is one of the things people -including me- do wrongfully. Tons of aerobic (often called cardio by many), high-rep sets, starvation diets, and much other non-sense people copy from other people at the gym or from crap they hear somewhere else.
The part where you mention cutting down on workout volume was a real eye opener for me.

Thank you for bringing sanity into the equation, and keep up the great work!

By: newyorkcitymale

newyorkcitymale — Wed, 16 Jan 2013 15:40:58 +0000

Question: When does muscle atrophy start to occur? I believe you mentioned in one of your other articles that it takes about two weeks (which is why it’s still okay to take a “rest week” every 9-12 weeks). I imagine it’s a little different for everyone, but can you clarify when atrophy starts to occur?

By: Rick

Rick — Wed, 16 Jan 2013 15:38:31 +0000

Great article…and I felt like I should post because I wanted anyone who stumbled through here to understand how (A) This article isn’t a lie or marketing (though it being completely true is a huge marketing plus) and (B) to let people know that the TSPA program absolutely works.

I’m staring my second run on it now (2 weeks in) because I let myself go a bit over the winter (parties, holidays, drinking, etc…hey, I can let it loose cuz I now have a guaranteed system to get to 10% bf).

People (my girlfriend and her friends) think that doing 2 hour cardio sessions, yoga, running miles, etc…is the way to getting back in shape and think I’m nuts. But read Mark’s books and his posts. The science is undeniable.

Love the site Mark, and thanks for making shit so easy for all of us.