Start eating a high protein diet, low carb (but not too low get Fruits and Vegetables as your main source, look into HIIT Cardio, Cut out all junk food and eat clean 90-100% of the time, and start on a full-body workout. The workout should consist of the main lifts- Bench Press, Military Press, Rows, Squats, Deadlifts, Core Workout, and 1-2 isolations. Aim to lose 1-2 Pounds per week. Good Luck with your goals.
Are my abs "Six-packable"? in 3 months?
- Thread starter Scowty
- Start date
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Yea man good for telling it how it is. It's a kid need in help i'm sure every1 needed some advice in their life even if it may have been a simple answer or so
Yea man good for telling it how it is. It's a kid need in help i'm sure every1 needed some advice in their life even if it may have been a simple answer or so
hey guys , first off thanks....2ndly
ive been doing a lot of cardio about 30 minute jogs around my neighborhood and whatnot, 5 - 6 days a week, and i lift weights 4 times a week.
i drink about 4 bottles of water a day and i have 1 or 2 cups of milk. i keep my protein up by eating steak for dinner with potatoes ..... anything else i shold keep an eye on?
ive been doing a lot of cardio about 30 minute jogs around my neighborhood and whatnot, 5 - 6 days a week, and i lift weights 4 times a week.
i drink about 4 bottles of water a day and i have 1 or 2 cups of milk. i keep my protein up by eating steak for dinner with potatoes ..... anything else i shold keep an eye on?
One big serving of protein isn't going to get you far.
If you want to shed fat, you're going to have to do it the hard way-- with diet.
And from the sound of it, you could probably use some reading up on the subject. Start here, read the nutrition stickies, ask questions, read some more on other sites...
If you want to shed fat, you're going to have to do it the hard way-- with diet.
And from the sound of it, you could probably use some reading up on the subject. Start here, read the nutrition stickies, ask questions, read some more on other sites...
in my opinion i wouldnt expect to see a "fully defined 6 pack" in just 3 months...you will definitely see results if you eat right and lift right, but 3 months actually isnt a very long time, id shoot for maybe 6-8 for a fully defined six pack but i think you will be dissappointed in 3 months if youre expecting to see a 6 pack...even if you eat perfectly and train hard...it sucks lol but thats the way it works..im not sure what your bf% is but someone correct me if im wrong you have to have a bf% in the singe digits for a "6 pack"
my friends body fat is 11% and he has a 6 pack, but mostly its about in the 8-9 areas...i guess it depends how much u work ur abs maybe?
anywyas yeah i guess 3 months is a short time, but ill be tracking my progress,and ive already seen results on the scale...so i know ill see them with my eyes soon enough
thanks
anywyas yeah i guess 3 months is a short time, but ill be tracking my progress,and ive already seen results on the scale...so i know ill see them with my eyes soon enough
thanks
I'm certainly no authority or champion of abdominal fitness but one thing caught my eye man. Lunch: Water?!?!?!? That's a huge problem. Jeebus man at that age I was eating like a starving wolf on a rampage. Brown bag it I'd say, bring the good stuff and plenty of it. Hell bring snacks too, you should be eating a lot more imo. Smaller portions maybe, but def a lot more often. It sounds corny but it's true, you are a growing dude! Your 16, you are growing just by acts of nature. Throw some good training principles in and some good nutrition and you could realistically see some big changes quick.
Come at it with an open mind though, a lot of people on this site really know what they are talking about (not that I'm one but I am positive on the 'water for lunch' problem
) and can give you some real key advice to be sure.
Whatever goals you wanna set, I'd say you're in the prime of your life to reach em quick. Just need the right map to get there.
Come at it with an open mind though, a lot of people on this site really know what they are talking about (not that I'm one but I am positive on the 'water for lunch' problem
) and can give you some real key advice to be sure. Whatever goals you wanna set, I'd say you're in the prime of your life to reach em quick. Just need the right map to get there.
Educate yourself. Start by actually reading the posts other people have put in here, and take their advice.
There is more than enough info in this thread to help you, the truth is you cant put a time on how long its going to take you. it depends on how hard your prepared to work, how fast you loose BF and how quick you can build muscle.. there are many factors.
If you work hard i would expect you will have some form of six pac in 3 months, just give it time and find out.
If you work hard i would expect you will have some form of six pac in 3 months, just give it time and find out.
You can get them in 3 months, but it will take a lot of work.
To do it, drop your calorie intake by 400-600 a day. And most importantly, run run run. Light jogging for 30 minutes will not do the trick in this amount of time. Try running 5-10 miles a day 5-6 days a week and then jog for 3 mile on your "off day". I know the 5-10 is really hard, but you can do it. I would advise not trying it immediately if you are not in great cardio health but search the internet and forums, and try to get on a good running program. You will need to push yourself very hard to achieve goals like this. In order to do this, I highly suggest that you stretch your legs and abs twice a day and buy a very good pair of running shoes. If you spend a little time doing research and browinsg the web you can find the right pair and relatively cheap (most good shoes are between $80-200). This is incredibly important and not to be overlooked or else you could injure yourself very badly.
As far as lifting goes, you need to vary your exercises (don't do the same exercises for more than 2 weeks in a row) and you need to do several to target all portions of the abs. Again, with a lot of research, try to find every exercise imaginable and try them out. You will obviously have to do ones you don't like (thats exercising for ya). Also, much like lifting with any other body part, if you want to see them, they need to get big, and to get big you need to constantly increase the weight being applied. I suggest weighted crunches and russian twists, v-ups, bicycles, the works. When working the abs, doing as many regular crunches or sit-ups will not get the job done, but it will build endurance.
To get serious about it work out your abs for about 20-30 minutes (that excludes rest) 3 times a week. When starting out, I would should for a little smaller of a time.
With this, a good diet, the proper exercises (and don't forget to continue lifting the rest of the body), you could possibly achieve your goal. Even if you do not, you will be happy with the results and it won't be long before you get the abs people jut talk about.
Good luck
To do it, drop your calorie intake by 400-600 a day. And most importantly, run run run. Light jogging for 30 minutes will not do the trick in this amount of time. Try running 5-10 miles a day 5-6 days a week and then jog for 3 mile on your "off day". I know the 5-10 is really hard, but you can do it. I would advise not trying it immediately if you are not in great cardio health but search the internet and forums, and try to get on a good running program. You will need to push yourself very hard to achieve goals like this. In order to do this, I highly suggest that you stretch your legs and abs twice a day and buy a very good pair of running shoes. If you spend a little time doing research and browinsg the web you can find the right pair and relatively cheap (most good shoes are between $80-200). This is incredibly important and not to be overlooked or else you could injure yourself very badly.
As far as lifting goes, you need to vary your exercises (don't do the same exercises for more than 2 weeks in a row) and you need to do several to target all portions of the abs. Again, with a lot of research, try to find every exercise imaginable and try them out. You will obviously have to do ones you don't like (thats exercising for ya). Also, much like lifting with any other body part, if you want to see them, they need to get big, and to get big you need to constantly increase the weight being applied. I suggest weighted crunches and russian twists, v-ups, bicycles, the works. When working the abs, doing as many regular crunches or sit-ups will not get the job done, but it will build endurance.
To get serious about it work out your abs for about 20-30 minutes (that excludes rest) 3 times a week. When starting out, I would should for a little smaller of a time.
With this, a good diet, the proper exercises (and don't forget to continue lifting the rest of the body), you could possibly achieve your goal. Even if you do not, you will be happy with the results and it won't be long before you get the abs people jut talk about.
Good luck
I woud actually put more emphasis on anaerobic energy systems...but that's a preference I have. Just keep in mind, under a caloric deficit, lifting hard and running harder is going to be tough on your body. You might even loose too much muscle, working out as hard as humanly possible.
And then there's the worry that if you DO cut the fat off, you may not even have that well defined abs underneath. I believe lifting hard at maintainence or a little below might be enough. And then you get into the exercise choice...
And then there's the worry that if you DO cut the fat off, you may not even have that well defined abs underneath. I believe lifting hard at maintainence or a little below might be enough. And then you get into the exercise choice...