Well I am 15 years old 6 ft and 130 pounds and I am doing a full body routine 3 times a week and also plan to do HIIT on a treadmill once or twice a week also I am skinny I dont have much fat but I do have a little. Besides the full body routine and HIIT what else could I do to get rid of the fat to see my abs? Any advice on what to do would be helpful
Need help with abs
- Thread starter TH1
- Start date
You can't have little fat and not be able to see your abs. Check you body fat percentage.
If you want to be able to lose your stomach fat to see your abs you have to lose overall body fat %. Reduce your calories -500 below your normal calorie intake, do HIIT 3-4 times a week and check your weight once a week. If your losing more then 1-2 pounds a week add 200 into your calorie limit. You wan't to lose as much fat as possible without losing any muscle. Good luck.
If you want to be able to lose your stomach fat to see your abs you have to lose overall body fat %. Reduce your calories -500 below your normal calorie intake, do HIIT 3-4 times a week and check your weight once a week. If your losing more then 1-2 pounds a week add 200 into your calorie limit. You wan't to lose as much fat as possible without losing any muscle. Good luck.
i think 130 lbs @ 6' is unhealthy lol
u should definitely get a body fat % measurement. u maybe surprised.
and also, ur skinny, i'm probably thinking that your abdominal muscles haven't developed over the ribs much. maybe thats where the problem is. you need to start an abdominal routine. right now, u basically have is ribs lol not abs...
but that shouldn't discourage you, atm, u should go get a body fat % test.
u should definitely get a body fat % measurement. u maybe surprised.
and also, ur skinny, i'm probably thinking that your abdominal muscles haven't developed over the ribs much. maybe thats where the problem is. you need to start an abdominal routine. right now, u basically have is ribs lol not abs...
but that shouldn't discourage you, atm, u should go get a body fat % test.
TH1 said:
i'd suggest you visit your local gym and get a free fat % test, the online ones are generalized and aren't accurate. in my opinion
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the person at ur height, should be eating more, u eat to burn fat. if u starve ur body like ur doing now. 1500 calories, you wont expect much change. maybe none at all. imo
u should probably eat about 2500 calories. but thats just me.
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There are no close gyms in my area plus I dont go to the gym also I dont know much about calories but if I were to eat 2500 calories a day wouldnt I just put on more weight from that and for a couple of days I kept track of the calories I ate and the most amount of calories I ate was 1800 and that was when I tried to eat alot and tried my hardest
I did my body fat % and my waist was 28 inches, hips 32, forearm 9 and wrist I got 6 and I measured it all the way around for where I wear a watch and I got a body fat of 11% and 14.3 Pounds of fat and 115.7 Pounds of lean also I used another calclulaotr which gave me a body fat of 12% I also did my BMR and got a BMR of 1701 and my daily calorie intake was 2636. So since I am suppose to take 2636 calories a day does that mean if I take that much a day would I put on alot of weight or just stay the same because a guy my size needs that much energy?
TH1 said:
to maintain ur weight, 1701 multiplied by one of these numbers:
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
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you would need to eat that much a day to "maintain" your current weight, but if u want to lose weight, u should eat less calories then what your "maintenance" calories suggests. and to gain weight, eat more to build muscle mass. & of course eating the right food... lolz
since ur cutting. eat less. around 300 - 500 calories less
the BMR sounds about right for you
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I am doing a full body workout 3 times a week and HIIT once or twice a week so if I wanted to put on more muscle all I have to do is eat more of the right food? Also what do you mean by cutting because I dont know much and you said my BMR was about right for me but what about my body fat%
And also what can I do to reduce the body fat to see my abs?
And also what can I do to reduce the body fat to see my abs?
TH1 said:
cutting is, eating less calories than what your maintenance calories (bmr) suggests. thus your gonna lose weight as well as fat. ::creating a calorie deficit basically:::
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bulking is eating more, to gain muscle mass, you will not expect to lose weight while bulking because your gaining muscle, with the right foods, you might gain fat %, but not a lot if you eat the right food and keep monitoring urself. ::calorie surplus:: <<< most people start bulking when they reached the desired cut period, like around single digit body fat% , then start bulking, while bulking they might gain around 1-2 % body fat.
in addition, in case u dont already know. with every pound of lean muscle mass, 50 calories are burned. thus if you had 90% of ur body with lean muscle mass, and 10% fat, ur burning alot of calories, thus you can eat more in a day, which is mandatory to sustain ur muscle mass, and again if u want to get ripped, u need to eat less, u might lose a bit of muscle, but not a whole lot, starving urself would be bad. u need to constantly eat.
::: ur body fat % is probably around 11-13% in my opinion, though that online thing maybe off by a little in error.
if you want defined abs, which i'm doing right now :] , you should continue doing cardio, but try HIIT, high intensity interval training for 10-15 minutes, 3 times week. During HIIT cardio, preferablly running, biking, or elliptical, u sprint at ur 100% potential for 30 seconds, and take 45 seconds - 1 minute of walking/jogging. repeat. for up to 10-15 minutes. I guarantee you that you will feel exhausted but its a rewarding feeling. Its intense so, 2-3 times a week is sufficient and this is the only cardio you would need to do.
in conclusion, I recommend that you continue doing what your doing, full body workout with HIIT cardio, i'd recommend doing HIIT cardio on an empty stomach as thats where it works the best. HIIT is designed to burn fat, efficiently, while avoiding muscle burn/loss. Ordinary cardio, if too long causes muscle loss.
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TH1 said:
not really, because your at a phase of cutting, you shouldn't expect muscle gain, imo
resistance training will help you burn calories and enhance your endurance.
& also
u need to stay away from heavily saturated fatty foods, best of all, avoid saturated fats if u can, if u want abs that are cut, there aren't much fat covering it. Also keep away from transfat, stick with monosaturated and omega fats. they are the best. I hope your taking fish oil capsules too or eating nuts at a daily basis.
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So if I just keep doing the full body workout and HIIT cardio and eat the right amount of calories and stay away from heavily saturated foods I will be able to lose the fat to see my abs. But after that happens if I want to get muscle would I have to increase the amount of calories and would it be possible to keep the abs and also put on muscle at the same time?
TH1 said:
yes, once u've reached the desired body fat %, to gain muscle mass, u need to eat like 500-1000 more calories than your daily caloric needs.
yes, depending on ur body fat %, if i were you, i'd cut till your about 8-9% body fat or so, den once u see ur abs pop out, its time to bulk, u might gain like 1-2% body fat, but once u bulk, u can always cut later on.
in addition, ur abdominals are muscles too, if u eat more, the muscles would definitely look bigger and fuller since ur building muscle. ::abs are made in the kitchen:: lol
i also hope ur eating ur 5 servings of fruits a day
these above are three of the best nutritional sites that list everyfood you will eat, like in fast food restaurants or anywhere. its very helpful, you should refer to these sites for information about the foods you eat.
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Muscle mass is the same thing as putting on muscle right? Also isnt bulking mainly if you plan to compete in bodybuilding because I want to get big but not too big. And after I get my abs I would be able to keep them and get muslce at the same time and be able to keep both? Also I heard it takes alot of time to be able to see your abs so just how long would it take and do I also have to ab exercises too along with the cardio and full body wokrout? Finally I never really ate healthy but I am starting to eat a little healthier by doing small things so what type of food do I have to eat and what type do I have to avoid?