aiming for a six pack

J

jakee

0
im a boy, 16 and im wanting a six pack before summer basically..

im quite thin, im only about 9 stone and a half and i basically have a flat stomach already and kind of a 2 pack?

unfortunately i dont really eat very healthy either, but im trying to get better (avoiding fatty foods)

and i heard that starving myself wouldnt help me lose weight either...

and the fact that i dont really like/enjoy fruit or vegetables doesnt help...


im just wondering how i could lose enough weight for my six pack to show, ive heard loads of things like, whether drinking water helps? whether the 5 a day would affect it or whether i could just not eat fatty food to reduce my fat? whether going for a jog would help etc etc
 
Sugar is worse for you than fat. Give up soda, energy drinks, candy, overly sweetened cereal, etc. Yes avoid faty food like the crap you'd get at a fast food place as well. Avoid white bread(s) too. Eat whole grain bread and whole grain pasta, instead of the white stuff. And stay active.
 
wow, i didnt know that.. but yeah im trying to drink more water but i dont like it so im either getting flavoured water or squash now

i did not know about white breads either, thank you :)

so from just not eating fatty foods, less sugar and more water i could lose enough weight or tone enough for a six pack? would eating fruit and veg/5 a day help alot too? or can i go without it
 
Basically you need to drop bodyfat. The only way to do that is to be in a coloric deficit. In other words you need to be burning more calories than you take in. If you are naturally skinny, it means you have a decent metabolism. So for someone like you, I think if you dumped all the crappy foods/sodas and adding some resistance training including some core exercises and some cardio, you'd be golden.

Regardless iof you are trying to get ripped or not, you should be eating plenty of veggies and fruit daily, as they help your body in a thousand different ways.
 
yeah im trying to drink water instead of fizzy drinks and getting alot better, ill probably just start running more and try to eat more fruit and veg, thanks for all your help :)
 
alright well ive been eating better and doing a bit more cardio or just trying a bit harder/going for longer runs etc and my outline of my abs it quite clear now which is good

im just wondering, would going for a 40-50 min jog every 2 days too much?

i mean there would be a day of rest in there everytime, but my main worry is i do weights aswell, and i dont wanna lose size on my arms from losing weight? or is that inevitable?
 
For starters, you can start them off with the most basic bodyweight exercises such as bw squats, bw lunges, bw step-ups, pushups, inverted body rows, along with basic dumbbell exercises like overhead presses, rows, etc. Also work on body stabilizing exercises like planks and side planks and a few stability ball exercises to make sure you've learned to properly engage their entire "core" area in stablizing the body.
As for nutrients, whole, unprocessed organic foods, as close to their natural state as possible is advisable as well as fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in our food supply these days!
 
thanks sxi pro, jogging seems to be giving results already lmao! got a pretty decent outline of my abs now

and thanks czarPablo but unfortunately like i said im pretty inexperienced so i dont know half those exercises LOL, but yeah.. my main problem is diet and eating fruit and vegetables :S

im just worried as i dont seem to like any vegetables at all, fruit isnt too bad if im honest.. i just dont see any appeal in vegetables, they smell and taste horrible?

im fine at just not eating fatty foods though, but the question is would i be able to get a six pack without eating fruit and veg, but doing regular cardio and just not eating fatty foods?
 
A great place to learn exercises is right on YouTube. I've been watching a lot of the vids that Scott Herman Fitness puts out so I can learn some new exercises and routines so I can mix things up a bit.

You certainly could get a six pack without eating fruits and vegetables as long as you continue to burn more calories than you take in. However, fruits and veggies have very important vitamins, minerals and fiber that help your body function correctly and efficiently. Plus they contain a lot of antioxidants to help ward off horrible diseases including cancer.
 
I've got a quick tip to help transition into drinking more water. I was able to not drink a single carbonated drink from freshman year of high school (year 2000) all the way into my junior year of college (I started drinking beer, which is carbonated, but am still completely off soda drinks even till now. So it's been almost 11 years now without soda pop. But a good tip that helped me quite a bit using water as kind of a chaser to your usual drink.

By this I mean, always carry a bottle of water around with you as much as possible, whenever you want (or need) a pop, chug as much water as you can get down for as long as you can, then just follow it up with quick swig of your pop. You'll fill up a lot quicker on the water and you'll still have the taste and aftertaste of your favorite drink. From someone that drank 10-15 cans of pop a day, within a couple months I was able to drop that down to a good 5-10 cans a day, then after a good year I was completely off pop all together. Just make sure you're always carrying around a bottle of water or two, which makes it 100% easier to accomplish!
 
Daven said:
But a good tip that helped me quite a bit using water as kind of a chaser to your usual drink.
Click to expand...

Sorry, I meant using your drink as a chaser to the water. But you know what I mean. I couldn't stand the taste (or lack there of) of water either, but after you drink more and more, you get used to it. Eventually, you'll actually start to crave it just like you get cravings for pop or certain foods.

Although, it definitely was a lot easier for me since I live in Minnesota and you can pretty much find good water anywhere you look, whether from the tap or bottled. It's incredibly harder if you're from an area that has a lot of water problems. My uncle lives down in Texas and he has to buy jugs and jugs of water just because his tap water is so gross. It's definitely usable for things like cooking, but the taste is just so bad he can't drink it straight. It's almost the same situation for my buddy down in southern california too.

So, it all depends. Just know that it does get a LOT easier as time goes on. And WOW! does getting off pop help out incredibly! When my brother did it, in the first couple of months, he was able to lose around 15lbs without changing his workout schedule at all. All the sugars and carbonation just kills you. Combine that with an increased workout intensity and you'll see results like crazy!
 
Getting into the kind of body you wanna be, needs a lot of discipline. To get a six pack abs, all you need to include in your diet are lots of carbohydrates because these food groups are substance that produces energy. It will quicken your under develop muscles. In the same way, you also needs fiber in your diet for proper body metabolism function - this is were vegetables comes in. But some replaces vegetables with another of the same category foods like oats. Oats has fiber contents that also help in proper digestion. But still if you can include vegetables in your diet, the better. Also includes protein in your diet because it will help in the healing process of muscles that are affected due to strenuous exercises.
 
@sxipro yeah ive looked on youtube for a few exercises myself, and looked at a few scott hermans aswell as his bicep exercises seemed good :) and im glad i can get a good enough six pack without fruit or veg cos i was told that you HAD to eat those to tone your body better including your stomach

talking about burning more calories than you take in though, surely? that mean i will have to jog everyday? or do atleast some cardio (only likely cardio i can do is jogging though) to burn the calories i get from the food i eat everyday?

@daven yeah i followed tips like these and put squash into the water, just gives it some flavour to make it drinkable, and i agree with you on the cravings thing! i was actually amazed, because after i started drinking this, i would literally wanna drink more as soon as i stopped, and then would refill the bottle straight away, i always end up drinking too much and spending half the day in the bathroom though LOL

@czarPablo i know how important vegetables are or could be in my diet if i added them, but i just hate them! i really dont enjoy eating them at all, and im quite a picky eater which doesnt help either :/ i just wonder whether taking things such as vitamin tablets that you have once a day, could i possibly replace them with those?
 
If you really hate vegetables, then why don't you try eating vegetables instead? Fruits also contain the nutrients that vegetables have. Taking in vitamin tablets can be good but eating fresh fruits is better.
 
first bit doesnt really make sense haha, im guessing you mean 'if you really hate vegetables, then why don't you try eating FRUIT instead'? but oh really? i didnt know that, i thought vegetables contained completely different nutrients etc, but yeah i do like some fruits as theyre sweet and actually taste quite nice compared to vegetables which tastes like my garden lmao..
 
well basically this is my situation:

i weigh 9 stone 10 lbs
im thin generally (my waist size is 28 inches)
i get atleast 8 hours sleep a night
i basically drink only water, around 3-5 bottles of it a day..
i jog for around 40 mins every other day
i do satisfactory amount of stomach exercises (roughly 3 sets and 15-25 reps of each exercise)
i only really have a tiny bit of skin i could pinch off my stomach anyway (around an inch maybe)
and now i eat fatty foods rarely, at least not fast food and i take a healthy/pretty low calorie lunch to college everyday etc.
and i take vitamins daily

so what am i doing wrong..? considering i still have basically no definition on my stomach :/
 
You may want to add more resistance and intensity to your ab exercises. I do weighted crunches with 250 lbs (3 sets of 15), along with hanging leg lifts 3 X 60, crunches 3 X 100, bicycle crunches 3 X 100, wood choppers 3 X 15,
and a few sets of planks.
 
i did send you a private message sxipro but guess you didnt notice it :S anyway yeah i wondered whether i needed to do more stomach exercises etc, atm i do crunches with 10kg on my chest, but unfortunately i cannot do things such as hanging leg lifts as i dont go to the gym i do it all at home and the only equipment i have is a bench press, barbell and dumbbells :/
 
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