Im 14 years old. Decent shape. Not fat im actually pretty lean. I would really like a six pack and to build muscle to help self esteem and get in shape, but i would like it in as FAST and easy way possible. thnx for any tips.
For your age and described body type, it should be relatively simple to get a six pack. The truth is that most people already have a reasonably developed set of abdominals if they have any sort of workout experience in their history. Their abs are just covered by excess body fat.
Granted, a certain level of muscular development of the abs is necessary to have a “six pack” appearance, but ultimately your body fat % is the most important aspect. Generally, men need to get below 10-11% body fat to really start to see the abs (they really pop out at 7-8%), and women need to get below 16-19% body fat to really bring out their abs. However, everyone will differ depending on his or her body fat distribution. Based on individual body fat distribution, some people may need to get even leaner than these percentages to be able to see their abs.
Men tend to accumulate more body fat in the abdominal area, whereas women tend to accumulate more body fat in the hips and thighs. If you want to figure out how much body fat you need to lose to get down to these levels or lower, you’ll need to have your body fat percentage measured. There are many methods available to do this, but the methods that will be most accessible to the majority of people are the skinfold caliper method, the bioelectrical impedance method, or estimates using girth measurements of various body part circumferences.
If you’re a member at a gym, you can most likely have a trainer at the gym perform either the skinfold caliper method or the bioelectrical impedance method. Some of the calculations and tables for the girth measurement method can be found on-line or your trainer at your gym may be able to complete the calculations if they have the tables available.
I could write A LOT more on this subject, but I it is all explained on http://sixpacksecretsrevealed.blogspot.com which I suggest you read thorooughly. It helped me in my six pack journey, and now I have a nice well defined set of abs. It wasn’t even that difficult for me!
Good luck on your six pack journey!
Break dance. eat at least 2500 cals a day. Muscle weighs more than fat, don’t try to loose weight, eat healthy- fruits(3-10 serv.) and veggies(3-10serv) and only drink water 36-100 cups, meats(0-10serv) dairy(0-10serv) bread types(3-10), exersize hard, sweaty, out of breath, painful, burning, get tired, if u sleep 14 hours, then exersize 3- 4 hours, if u sleep 8 hours, then exersize for 9-10 hours, shower 2-14 times, clean mouth 3-14 times, the goal is to be strong and healthy! http://www.mypyramid.gov/mypyramid/index.aspx i did the calculator, I need to eat at least 3500 cals. http://primusweb.com/fitnesspartner/jumpsite/calculat.htm
http://abagond.files.wordpress.com/2008/01/buffie1.jpg
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well of course you are not going to see any major results unless you eat right…but crunches, curls, and leg exercises will help results quicker
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you know some people dont have the body type to get six packs so u might not be able to have one
but u can try
work out your abdomens and do alot of cardio work outs
References :
For your age and described body type, it should be relatively simple to get a six pack. The truth is that most people already have a reasonably developed set of abdominals if they have any sort of workout experience in their history. Their abs are just covered by excess body fat.
Granted, a certain level of muscular development of the abs is necessary to have a “six pack” appearance, but ultimately your body fat % is the most important aspect. Generally, men need to get below 10-11% body fat to really start to see the abs (they really pop out at 7-8%), and women need to get below 16-19% body fat to really bring out their abs. However, everyone will differ depending on his or her body fat distribution. Based on individual body fat distribution, some people may need to get even leaner than these percentages to be able to see their abs.
Men tend to accumulate more body fat in the abdominal area, whereas women tend to accumulate more body fat in the hips and thighs. If you want to figure out how much body fat you need to lose to get down to these levels or lower, you’ll need to have your body fat percentage measured. There are many methods available to do this, but the methods that will be most accessible to the majority of people are the skinfold caliper method, the bioelectrical impedance method, or estimates using girth measurements of various body part circumferences.
If you’re a member at a gym, you can most likely have a trainer at the gym perform either the skinfold caliper method or the bioelectrical impedance method. Some of the calculations and tables for the girth measurement method can be found on-line or your trainer at your gym may be able to complete the calculations if they have the tables available.
I could write A LOT more on this subject, but I it is all explained on http://sixpacksecretsrevealed.blogspot.com which I suggest you read thorooughly. It helped me in my six pack journey, and now I have a nice well defined set of abs. It wasn’t even that difficult for me!
Good luck on your six pack journey!
References :
http://sixpacksecretsrevealed.blogspot.com
http://weightburningsecretsrevealed.blogspot.com
http://fastfatlossproductreviews.blogspot.com