well, i’m unsure of it however, i wondered why you wanted a ripped muscle instead of a normal nice body shape like an model?

note: sorry for not answering ur question.

Hmm. Getting a six pack is something we all dream of don’t we, eh?

First of all to get even close to a six pack you have to lower you general body fat percentage.

And to achieve that you have to train rigorously and eat a well balanced diet.

You say you run or do cardio and you’re still overweight? Then I suggest you change your routine start doing different cardio exercises, sprinting, Hitt, and jogging (right now you should maybe jog for around 20 - 30 minutes at a good pace)

And as important as cardio is proper dieting is as important, you need to cut back or stop eating/drinking junk foods, sweets, and and alcoholic stuff. Then you need to find a diet suited to you, a diet which YOU can do.

And while you’re doing that I suggest to start weight training (slowly ease yourself into it if you have done it before)

But other than that I would suggest you read the articles at

get advice from guys at the forums in

Good Luck

The “ripped” effect is from having low body fat. Lose weight by exercise and by cutting “empty calories” out of your diet.

swimming yoga

For ripped muscles you got to go with strcit form when lifting weights with that squeeze of the muscle at the end. Use a moderate weight with reps between 8 - 12. Stretching also helps, and drink plenty of water. Protein is also essential. A good rule of thumb is 1 gram of protein for each pound you weigh, or want to weigh. So for you, at least 190 grams of protein or so per day. You dont need to get all your protein from shakes, you can count your food protein also. Good Luck!

go to a gym. exercise at least an hour each day. don’t do 100meter dashes, do 30 minuite walks. short bursts of energy uses protein instead of fat.
make sure you are exercising in various areas, or you’ll get seriously imbalanced. eat at regular times, especially breakfast. eat in 3:4:3 ratio (b:lunch:dinner)
drink 2 liters of water each day, it’s important in hydrolysis, process of breaking down ATP.
most importantly, keep up with it. good luck-

Eat properly add to the protiens. Excercise regulary and lift weights. Get a personal trainer and get a medical check up before starting any excercise programs.

This whole pracess for you to lose weight and get a six pack will take time maybe up to 8 months , it depends on how much you exercise and work out.

get a men’s fitness magazine..it has lots of tips and stuff in it