What is the best way to lose weight around the abs?!
Question: because over the years i gained alot of weight im 14 so what can you suggest?
Answers: because over the years i gained alot of weight im 14 so what can you suggest?
there, unfortunately, is no way to control where your body will lose fat. Some might say that sit ups will increase the amount of fat that is burned around the abs but that just isn't the case. what crunches do (sit ups hurt the back so do crunches) is defines the underlying muscle tissue so that as you lose total body fat the appearance of muscle definition can be more easily seen. The best way is to just be active and work cardio into your daily routine as well as doing crunches and work the other muscles too. your muscles are the furnace so doing resistance work will build a bigger furnace and cardio brings the fuel (fat) into the furnace. With my trainer I have lost 25 lbs fat and gained 10 lbs muscle and here is an example of our workout week. Mondays: walking lunges (3 reps of 20-25 feet going up then coming back doing lunges), wall squats with a stability ball (3 reps of 12), side walking lunges (sumo squats [wide stance do a squat like a sumo wrestler then move over one stride and do again] 3 reps of 20 feet), 3 sets of box drills (make a square about 15x15 and jog up then side step over then run back diagonally then side step over the sprint diagonally to the starting point), 3 sets of 15 calf raises, 3 sets of stability ball knee touches, 3 sets of stability ball ham string curls, 3 sets of abdominal crunches then 30 mins of interval cardio. Wednesday: 3 sets of pectoral curls, 3 sets of lat rows, 3 sets of pectoral raises, 3 sets stability ball push ups, 3 sets cable pulls for back super setted with 3 cable presses(varied heights), 3 sets standing abdominal crunches, 3 sets suicide drills [setting 5 medicine balls about 8-10 feet apart and you run up as fast as you can and grab the first weight and bring it back and then run up and grab the second weight and bring it back and so on until you have run all the way down to the last weight and brought it back as fast as you can). 30 mins cardio cool down (not intense cardio as those suicide drills are hard. Friday: 3 sets bicep curls on stability ball, 3 sets curls where you hold the weight vertical instead of the normal way [works the smaller bicep muscle], 3 sets skull crushers (lay on bench with barbell and lift it off your face with your triceps [have someone spot you as it's called a skull crusher for a reason]) 3 sets atlas holds, 3 sets shoulder presses, 3 sets preacher bench curls, 3 sets standing push ups with stability ball against wall, 3 sets standing crunches, more intense cardio stuff then a 30 min cardio cool down.....and on tuesdays and thursdays I just go in for cardio but for weight loss I try and keep my heart rate at 60% maximum intesity as after a while of intense exercise your body will use more oxygen and sugars for fuel instead of fat.....you should be able to cary on a conversation and if you can't you are working too hard. Now that is what my trainer has me doing and of course he mixes it up every week so I'm not doing the same exercise over and over again but ultimately you are 14 so the best advise I could be would be to go outside and be active...take up a sport (kick-boxing is a great workout) go skiing, walk your dog every day...there's all kinds of stuff to get in shape without necessarily having to go to the gym but if you do go to the gym a personal trainer is invaluable....I've seen such good results from having a trainer ensure my form is perfect and helping guide what exercises are best.
now as for eating, your body is made up of what you eat optimally so if you tend to eat mainly cookies, and candies and icecream then that is what your body will use to make itself (you are what you eat)....so eating a variety of raw veggies with some fat (vitamins A, and E are fat soluable so don't worry about putting some good fats on your salad...it'll aid the absorbtion of those vitamins).....eat lean meats if you aren't a vegetarian like fish and chicken, get a good source of calcium...doesn't have to be dairy can be from foods like tofu, spinach and broccoli, the body wasn't initially made to drink milk. and eat whole graines vs refined white sugars, breads, rice, flour etc. also eat more often.....think of your body as a camp fire if you have a camp fire and let it smoulder down to coals and then throw a big log on the fire chances are the bulk of the log will remain all charred but not completely burnt....but if you put smaller sticks on the fire all the time it will burn hot and all that will be left is ashes.....so instead of eating 3 big meals you should have 6 smaller ones Breakfast, snack, lunch, snack, supper, snack and you shouldn't go any longer than 3-3.5 waking ours without eating and you shouldn't eat past 8:00pm unless you work shift work. Final thing and then I'll shut up since I've been a bit verbose is drink lots of water. The proper rule for hydration is to take your body weight and divide it in half and that is the number of ounces of water you should drink a day to properly hydrate yourself and allow the fat to be broken apart into fatty acids which can be used for energy so if you weigh 160lbs you should drink 80 ounces of water a day and that would mean 10 eight ounce glasses.
sit up
As david said, sit ups but stop eating crap. Stop eating so much. Do a lot more exercise generaly and it will coem off wherever it needs to.
Stop eating bad food. Stop eating so much. Stop! Otherwide you will be a fatty for ever.
There's an old saying... "Abs are made in the Kitchen". It couldn't be more true. Lots of Cardio work (jogging, swimming, tennis, etc.) and eating lean meats, whole grain starches, fresh veggies and low fat foods. There's no way to cheat yourself to good abs.