How can i get six pack abs. my age is 14 and my body fat is 30.8%. thanks for your help.?

Question

How can i get six pack abs. my age is 14 and my body fat is 30.8%. thanks for your help.?

Answer 1

Hey bro, first step. Drop the fast food/junk food. I know this is hard. The first step, being a healthy diet. Has got to be one of THE most important factors in getting the nice body you want. Eat healthy, try to take out everything "white" (pasta, bread, rice) and replace it with whole grains. Those are full carbs, along with vegetables. You're going to want to eat a lot of protein. You can get this from egg whites. I say whites because the yolk has cholesterol and a lot of fat. But by taking out the yolk, you take out some of the protein. Say an egg has about 6g of protein, take out the yolk and you have 3 grams (roughly). So if you take out the yolk, eat twice the amount of eggs. I recommend drinking green tea to help with your metabolism.  Step 2. EXERCISE!!! 'Nuff said! Actually, no. The first step to failing at getting a six pack is doing "X amount of crunches per day". That doesn't work. You gotta do CARDIO. Cardio is anything that gets your heart rate up! Running, jogging, walking, swimming, even gardening! Cardio is number one when it comes to fat loss. If you want results FAST do 20-30 minutes per day of medium to high intensity Cardio. Also do ab exercises on the side. Leg lifts, crunches, sit ups, the bridge, pushups. Pushups don't just work your abs, they also work all the core muscles, making you stronger. I'm sure you could find a good youtube video on a nice ab workout. Follow these guidelines and PUSH YOURSELF HARD! And I'm sure you'll get closer and closer to that nice body.

Answer 2

To be completly honest you cant. Your Body fat must be 11 to even notice results. to get a hard pack you need to go on a diet and the do crunches and reverse crunches. goodluck!

Answer 3

You can't. That would require an amount of testosterone that you just don't have yet. Don't worry. You will have the rest of your life to deal with an abundance of testosterone once you are grown up. Don't wish for things to be rushed along.

Answer 4

You need to do four things:

1) Eat right. This means cutting out all sugars and processed foods. Eat more veggies, fruits, and protein.

2) Do cardio exercises (i.e running, jogging, biking, swimming, etc.) 2-3 times per week. This helps to reduce the amount of fat that surrounds that actual ab muscle and will also bring down your overall body fat %.

3) Weight lift. Even though you want to focus on your abs, do some upper body weight exercises 1 day per week and other lower body weight exercise 2 days per week.

4) Do crunches and vary them. Do regular, reverse, left lift, right, left, right iso, left iso, twists, and other forms of brunches