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2005/07/08, 09:07 PM
hey ya'll! i'm new to the website so let me give ya some background info. I'm 14, 170 lbs. and i'm about 5'8. I really want to lose some weight, tone and build up my abs and my muscles, and really get them defined. How do I go about excercising and stuff to get a six pack? How long does it usually take to achieve my goal? Any info. or tips will be greatly appreciated.
P.S. I have freeweights and an excercise machine, but the machine is a kinda knock-off from the bowflex. So if I lift 90 pounds on the machine, it's not real weight, cuz I can't lift 90 pounds with free weights. I don't have a barbell, I just have dumbells. I just wanna lose the fat, get a six-pack, and get stronger. Thanks!
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2005/07/09, 01:06 AM
Eat good food. Look through the forums and you will find all the answers you need.
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2005/07/16, 03:02 AM
hey man. If u want yur abs to show dude all you havta do is cardio to lose the fat covering them. to tone them up jus do sum excersises.it all depends on how much fat u ahv rite now to determine how long it will take. but it only took me 2 weeks to get my pack.
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2005/07/16, 04:30 PM
cardio alone will give you limited results....unless you're a long distance runner...(30-40+ miles a week)...
nutrition is the key to 6pack...you want six pack? well then you have to eat well balanced, high protein meals, with complex carbs, healthy fats...and do so 5-8 times a day....drink a gallon of water daily...and after all that...do cardio....from 2-5 days a week....depending on how much body fat you need to lose and how fast you want to do it...
so no soda, juices, no simple/processed carbs(no white bread, no potatoes, no pasta, no white rice,etc), no chips, no junk food, nothing fried......
a good typical meal(snacks will be smaller)....is a 6-8oz skinless chicken breast, with a small sized Yam or a half cup to a cup brown/black/lentil rice, and some vegetables on the side(beans,lentils, broccoli, asparagus, etc)....snacks should be something smaller...can of yogurt, handful of nuts, protein bar, etc...
Ofcourse you also need to do weight training....crunches, sit ups, leg raises, russian twists, etc...3 sets of 3-4 exercises, 12-20 reps...if exercise gets too easy...use an incline bench, or add resistance like weight plate/dumbell or use cable station....
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2005/07/16, 08:22 PM
What is wrong with potatoes and white bread? :surprised:
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Quoting from menace3000:
cardio alone will give you limited results....unless you're a long distance runner...(30-40+ miles a week)...
nutrition is the key to 6pack...you want six pack? well then you have to eat well balanced, high protein meals, with complex carbs, healthy fats...and do so 5-8 times a day....drink a gallon of water daily...and after all that...do cardio....from 2-5 days a week....depending on how much body fat you need to lose and how fast you want to do it...
so no soda, juices, no simple/processed carbs(no white bread, no potatoes, no pasta, no white rice,etc), no chips, no junk food, nothing fried......
a good typical meal(snacks will be smaller)....is a 6-8oz skinless chicken breast, with a small sized Yam or a half cup to a cup brown/black/lentil rice, and some vegetables on the side(beans,lentils, broccoli, asparagus, etc)....snacks should be something smaller...can of yogurt, handful of nuts, protein bar, etc...
Ofcourse you also need to do weight training....crunches, sit ups, leg raises, russian twists, etc...3 sets of 3-4 exercises, 12-20 reps...if exercise gets too easy...use an incline bench, or add resistance like weight plate/dumbell or use cable station....
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