What are the best excersizes and eating tips for getting flat abs? i'm 109 lbs. !


Question:

What are the best excersizes and eating tips for getting flat abs? i'm 109 lbs. and 14 years old.?


Answers:

Low Body Fat is the first key step to Perfect Abs. After that, it’s all working out to achieve the Perfect Abs. What you gotta do is get yourself organized, watch what you eat. Start off by canceling out the Whopper Menus off of your daily meals. After the canceling, take everything out of your refrigerator, and throw them away. You are now fresh. Go to your food store and fill your refrigerator with healthy and useful food like vegetables, fish etc.

Other then eating healthy to lower your BF% is doing cardio, What I do for cardio is Shadow Boxing, Heavy Bag, and Jump Rope, I do this because I box, this seems to be enough for me but the most popular and best cardio is Running or Swimming.

Abs are just like any other muscle group in your body but most people do not treat them like one. You should train your abs 1-2 times a week. You need to try it out and see which one fits better for you. A basic routine would go like this:

Crunches for 2 sets 30 reps
Sit Ups for 2 sets 30 reps

But this is a limited routine, you can only get so far. If you want your abs to pop out, be ripped and hard, your abs need much more of an intense workout. What I recommend is to have this routine for 3 weeks in a row, once or twic every week of course, taking 1-2 min rest between sets :

Weighted Decline Crunches 8 reps for 3 sets
Cable Crunches 8 reps for 3 sets
Weighted Leg Lifts- 8 reps for 3 sets

Then after having done this for 3 weeks, do this endurance routine for 1 week:

Light Weighted Sit Ups- 25 reps for 2 sets
Leg Lifts- 25 reps for 3 sets (or however many reps you can do)

After that, repeat the 4 week routine.

Or another way of training. Supersets (little more advanced stuff):

Weighted Decline Crunches - 16 reps
20 sec rest
Weighted Leg Lifts - 16 reps

45 sec rest

Weighted Decline Crunches - 14 reps
20 sec rest
Weighted Leg Lifts - 14 reps

45 sec rest

Weighted Decline Crunches - 12 reps
20 sec rest
Weighted Leg Lifts - 12 reps

45 sec rest

Weighted Decline Crunches - 10 reps
20 sec rest
Weighted Leg Lifts - 10 reps

45 sec rest

Weighted Decline Crunches - 8 reps
20 sec rest
Weighted Leg Lifts - 8 reps

If you want results with this routine, you need to keep with the timing, you cannot do this routine without a stop watch.

Some Things to Keep in Mind

-Try doing your cardio on different days then your training days.
-Train with a Partner.
-Don't eat protein bars before workout.
-Focus mentally to your workout.




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