What is a good workout to get 6PCk?!
Question: I'm 14 years old and I don't know what to do to get 6 packs, I'm over weight (168lb).
Answers: I'm 14 years old and I don't know what to do to get 6 packs, I'm over weight (168lb).
Hey....
First and foremost, you need to drop the extra weight... You can't do specific exercises that will only "burn" the fat at the front of your stomach area (6-pack). Your body does not work that way.
Start running - at least half an hour each day, and work it to progress to 1 hour per day.... it will take time, but you need to consistently burn more calories than you consume EVERY day... And you need to drop the weight.
You also need to alter your diet... Water should be your only drink... with SOME sports drink when working out, but strictly limit that (it has a lot of calories).
Fried foods are OUT... think salads, fruits, and lean meats (mostly chicken) - plenty of proteins... Learn about the foods you eat.. Rule of thumb.. if it's from a fast food place, most likely, it's not good for you.
Learn to prepare the foods you like to eat.. because whoever is doing it for you now, is NOT doing the right thing.
Start a log book, where on a DAILY basis you NOTE each and every item and quantity you eat... then in your spare time (when resting) spend some time on the internet, and calculate how many calories each of the items you previously ate had.
Learn how many calories are in a pound of fat, and how much exercise you need to do to burn off that same pound of fat... This is important...
You'll need to eat more often, but much smaller portions. WATCH what you eat... WATCH carefully...
Now.. for the Six-Pack... Once you've burned a lot of the fat you say you currently have, you'll need to work out on weights... that way, you will build muscle mass, and that means that naturally you will burn more calories...
The larger muscle mass will also start showing through your stomach (as you drop the extra pounds), and bingo.. you'll be working on your Six-Pack.
It's going to be a lot of work, but well worth it in the end.
Sit ups...weights..swimming...any exercise thar works on your stomach as the main part.
Good Luck
start with cardio(elliptical machines, running, etc.) then once you get your weight down a bit you can start with free weights and heavier exercises that target specific muscle groups to achieve tone.
great abs are made in the kitchen not in the gym. to see the abdominal wall with out flexing you need to be well below average levels of body fat. for most males this is close to 10% body fat. abdominal training has absolutely no effect on fat loss or fat stores in the mid-section.
I used to be a little overweight myself in middle school. The thing is that you probably haven't stopped growing yet at the age of 14. When i reached my growth spurt i was all about healthy habits, so with the combined good diet/exercise (cliche, i know) plus the growth spurt, i took on a slimmer image.
I would first start doing cardio. Jogging/swimming/bicycling are very top notch cardio work outs. Start out with what you can do and work your way up in small increments. Lets say try to do half a mile non stop and do that 3-4 times a week, then two weeks later if you are ready move it up to 3/4 of a mile and so on.
Be sure not to work out the same muscle areas two days in a row, rest period for your muscles is just as imporntant as the work out period. So, on the days you are not doing cardio try weight lifting/ ab work outs. i usually can find an ab crunch machine with adjustable weights at a local gym. Also, try working the obliques. Try and find this machine:
http://www.fitnessscape.com/Merchant2/gr...
Use the pulley on the left or right side and set the height to chest level. exten your arms and rotate your abdomen 180 degrees (kind of like a weird horizontal golf swing). Do this in both directions. If this is confusing im sure you can find someone who knows this routine.
On top of all of this try to eat 5 small meals a day. This is the recommended diet routine to speed up your metabolism. Try cutting some food off your breakfast/lunch/dinner and use that for brunch and....linner. Get it? I, msyelf actually added some green tea in between meals, b/c EGCG helsp boost metabolism also. Oh, and i also read somewhere that a scoop of peanutbutter in the day increases testosterone levels which in turn helps burn fat (although my friend said she gained weigh, i never did). My other friend cut down hardcore on rice/breads, she lost a lot of weight, but carbs are brain food so you might end up sacrificing energy for aesthetic appeal. Anyway, this is too much typing for me dawg. Good luck.