hey im 15 bout 6'0" healthy and about 140 lbs. i wud like to reduce ma body fat % to get visible abs. i eat like a normal 15 yo. is there any tips for me to loos ma BF%?
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- Thread starter GUnitSolda818
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well, im told that you have to get at least 8-10% body fat before you can see your abs. So you might want to know what it is at now. But the best way to loose fat is through running\jogging or swimming, something that is cardio-vascular. those burn the most fat. But for 6' you might want to gain some muscle mass. But that is up to you. Anyways, to loose body fat, cardio-vascular exersizes are your best bet.
You said you eat like a typical 15 year old kid. Well unfortunatly, in america, thats a bad thing. It means micky d's at least three times a week, probably enough soda to kill a horse and lots of meals consisting of complex carbs and sat fat, followed up by a nice evening of sitting in front of the tv. Thats what I think of when i think of a typical 15 year olds diet.
If your 6' 140lbs, you just need to eat better, eat more, and get active. Do some cardio. Get out and play hoops, or run, or swim, or anything but sit on the couch.
If your 6' 140lbs, you just need to eat better, eat more, and get active. Do some cardio. Get out and play hoops, or run, or swim, or anything but sit on the couch.
this could be a typical 15, 25, 35, 45 and on person.marcerrin said:
some say nutrition is 90% of our gains. i dont agree with that number but yes it is important. you start now and begin to make a difference in your life. you can be the typical 15 year old or you can turn things around. and yes, you can have a life and eat well despite what some claim.
some ideas from dave draper site
RULE # 1- Stay away from fats, excessive salt and simple sugars. This eliminates 99% of the fast foods, munchies and soft drinks. Who needs them? In a few short weeks, you won't want them, wonder why you ate them and feel sick if you do!
RULE # 2 - Eat a basic breakfast of complete carbohydrates and protein to set up your metabolism for the day and to provide fuel and muscle building ingredients. Basically, protein builds muscle and carbohydrate supplies fuel for energy. Breakfast can be an easy to prepare meal from a quality protein shake to a bowl of oatmeal, scoop of cottage cheese, fruit and coffee. Remember, if you don't feed yourself a small wholesome meal in the morning, your body will draw on your muscle tissue as a source of energy, putting you in a slump and in muscle deficit. Add a good vitamin and mineral formula each morning to put order and efficiency in your body chemistry.
RULE # 3 - With whatever effort it takes, feed yourself every 3 to 4 hours throughout the day - each meal consisting again of protein and carbohydrate. Any combination of the following is perfect: tuna/rice, lean meat/baked potato, cottage cheese and fruit, chicken/pasta, etc. (Vegetarians - take particular care in order to get plenty of protein in your diet.)
RULE # 4 - In simple English, to gain weight, eat more and eat more often. Be ready for solid bulk weight - lean muscle comes slowly but surely. To lose weight, eat less, still as often, consuming the majority of your calories early in the day.
RULE # 5 - I have always instinctively leaned toward a higher intake of protein over carbohydrate to build a lean body. Though contrary to popular opinion, many doctors and top bodybuilders I've conferred with agree. Emphasize protein.
RULE # 6 - Between meal snacking is okay if the snack is truly nutritious - no junk! Don't let them be a substitute for a meal or become a habit. Good snacks are fruits or vegetables, low fat muffins, protein energy bars, nonfat yogurt, whole wheat bagels, cottage cheese, etc.
RULE # 7 - Simple carbohydrates (sugar and honey) provide us with a quick pickup but let us down just a quickly. Excessive sugar plays havoc with our insulin metabolism and leads to fatigue and fat storage. Not good.
RULE # 8 - Fuel up before your workout. Eat a small easily digested meal 30-60 minutes before you train. With complex carbohydrates in your system, you'll train harder, longer and with more enthusiasm. You won't experience low blood sugar jitters or dizziness - you will experience a great muscle pump and probably get that last rep. After a long day's work, protein shakes and BCAAs are the kings. It's also a good time to restock your creatine stores.
RULE # 9 - Similarly, you need to eat a hearty protein meal with plenty of carbs within 60-90 minutes of completion of your workout. This is necessary to provide the muscle building materials to repair depleted tissue and begin the process of building new muscle. Hint - Bomber Blend protein drinks work great for this. Again, restore creatine levels.
RULE #10 - The most important nutrient in your body is plain water. The quality of your tissues, their performance and their resistance to injury is absolutely dependent on the quality and quantity of the water you drink. Flood yourself throughout the day, especially during the workout.
RULE #11 - Sleep, rest and relaxation are of prime importance. It's during periods of sound sleep that our bodies recuperate and build muscle tissue.
can u pleez clarify on how i should eat properly...
i workout on a daily basis and hav a pretty good muscle mass
i dun eat alot of fast food...
i need to know wat to eat wen to eat and how much to eat for visible abs
thnk u
i workout on a daily basis and hav a pretty good muscle mass
i dun eat alot of fast food...
i need to know wat to eat wen to eat and how much to eat for visible abs
thnk u
every person is different...we can't tell you, meal for meal, hour by hour, how to get visible abs. YOu have to take some initiative and get some nutrition books, search the site, etc.
I could probably find 3 posts on this very forum in under 5 mins that'd get you off to a proper nutritional start. So I challenge YOU to go find them first, before I do.
I could probably find 3 posts on this very forum in under 5 mins that'd get you off to a proper nutritional start. So I challenge YOU to go find them first, before I do.