hey everone, im 13 years old and 93 lbs. (i have a nice frame but not a lot of weight) im not that skinny i do not look like a twig and im probably at 10% bf. My abs are visible and i do crunches, russian twists, and bicycles everyday. I also am trying to do cardio 5x a week w/ 3 days being HIIT. I know i don't do a lot of exercises so can you guys give me like a workout to follow so i can get near 8% and have my abs looking really good for camp (July 4 first day)? I would really appreciate it.
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the abs that everyone wants
- Thread starter footballers77
- Start date
my diet is actually pretty strict:
Breakfast 715: egg whites or oatmeal or yogurt w/ flax
Snack 1030:cheese stick
Snack 1230: 1 oz almonds
Lunch 2: natural peanut butter or chicken breast or turkey sandwhich on whole wheat bread (sometimes if im in a rush i have 1 slice of pizza in the cafetira)
Snack 415: When I get home i usually have a little pasta
Dinner 6-730: chicken or steak or fish with some raw veggies
Pre-bed snack: fat free cottage cheese mixed with apples
I also have protein shakes after workouts and sometime on non-working out days. I want to lower my body fat and i want to know the best way possible (exercise and diet)
Breakfast 715: egg whites or oatmeal or yogurt w/ flax
Snack 1030:cheese stick
Snack 1230: 1 oz almonds
Lunch 2: natural peanut butter or chicken breast or turkey sandwhich on whole wheat bread (sometimes if im in a rush i have 1 slice of pizza in the cafetira)
Snack 415: When I get home i usually have a little pasta
Dinner 6-730: chicken or steak or fish with some raw veggies
Pre-bed snack: fat free cottage cheese mixed with apples
I also have protein shakes after workouts and sometime on non-working out days. I want to lower my body fat and i want to know the best way possible (exercise and diet)
oh man...If I were 13 I wouldn t start with the proteins shakes...do it natural...a good diet is enough...
plus...remember that abs s just like any other muscle so dont over-train it with specific exercises everyday...2-3 times per week is enough...important for abs is to have fat free abdom...
plus...remember that abs s just like any other muscle so dont over-train it with specific exercises everyday...2-3 times per week is enough...important for abs is to have fat free abdom...
hey gip you said work your abs 2-3 times a week i was wondering what kind of workout you could reccomend for me. i do no have a hym membership. i just have 1 pair of 5 lb dumbbells and a treadmill and a swis ball.
yeah dude, your freaking young! When I was 13 I was eating McD's and just playing football... Granted I wanst 90 something opound, more like 140 or so I think, but yeah, just keep a good diet...
Step the cardio up... Replace the cheese stick with some more nuts or something like that... Maybe a can of Tuna if your looking for protien...
Step the cardio up... Replace the cheese stick with some more nuts or something like that... Maybe a can of Tuna if your looking for protien...
ay PiMp, what brand of nuts do you have? Right now i got Blue Diamond whole natural almonds but it's in a small can and you have to keep buying more and mroe and more. Also if i do HIIT 3x a week what other routine should i do the other 2 cardio days (walking on 4.5 for 30 min?)
but when routine can i do that will get my abs looking ripped by july 4th
footballers77 said:but when routine can i do that will get my abs looking ripped by july 4th
it doesnt work like that, to get your abs to show you need to loose fat, so eat right and do cardio.. remember what they say about abs: Abs are made in the kitchen.
I have THE most perfect abs in the world. It is not overdone or underdone. I have perfect 6 pack with 2 smaller packs that connect my abs to my chest with sleek obliques down the side that I am trying to perfect also. I would take a picture of it and post it here but i'm afriad it would blind your eyes with perfection. Sorry.
i have one of the most strict diets you've probably ever heard of. i was asking if you can reccommend something that could make this whole thing go along even faster??
footballers77 said:ay PiMp, what brand of nuts do you have? Right now i got Blue Diamond whole natural almonds but it's in a small can and you have to keep buying more and mroe and more. Also if i do HIIT 3x a week what other routine should i do the other 2 cardio days (walking on 4.5 for 30 min?)
i would like to enjoy nuts but the fat content seems so high. are there nuts with real low fat content?
i dont believe so. the reasons nuts are healthy is because of their good fat content.
footballers77 said:i have one of the most strict diets you've probably ever heard of. i was asking if you can reccommend something that could make this whole thing go along even faster??
lol..
anyway, dude you're 13! I think you might want to reevaluate your priorities
hahaha VERY FUNNY LEYYUN FATTY!!!
I do 3 sets of INCLINE sit ups (25-20-18)
Between every set of the sit ups, I do leg curl & press 10 reps each
Then after I do dumbbell side bend to workout my obliques.
Then I do incline TWISTING sit ups : 2 sets (20-15)
Then I CABLE TRUNK TWIST to FURTHER work out my obliques and core. I do 3 sets (10-10-10)
Then to finish it off, I do a HANGING LEG RAISE. TWO sets. (20-15)
After that, my abs are hard as steel and maxed out to perfection.
The day after ab workout. ALL THE GIRLS dog pile me to touch my abs. mwahahahhaha. yes i am conceited. mwahhahahahahah . not.
I do 3 sets of INCLINE sit ups (25-20-18)
Between every set of the sit ups, I do leg curl & press 10 reps each
Then after I do dumbbell side bend to workout my obliques.
Then I do incline TWISTING sit ups : 2 sets (20-15)
Then I CABLE TRUNK TWIST to FURTHER work out my obliques and core. I do 3 sets (10-10-10)
Then to finish it off, I do a HANGING LEG RAISE. TWO sets. (20-15)
After that, my abs are hard as steel and maxed out to perfection.
The day after ab workout. ALL THE GIRLS dog pile me to touch my abs. mwahahahhaha. yes i am conceited. mwahhahahahahah . not.