Is this a substantial workout routine for a Six Pack Abs?
Cardio for 30 minutes (Jogging) EVERYDAY
Crunches & Twist Crunches (2 sets of each 20 reps) EVERY OTHER DAY
Small frequent meals low in fat high in carbohydrate.
Drink lots of water.
I’m 16 but I don’t know how much I weigh lol!
Would really appreciate advice or guidance if this is an effective routine 
always do ur crunches etc before cardio.
up sets to 3 of each. drink very very cold water.
Don’t be so high in carbohydrates unless you will be lifting weights. Eating carbs right after lifting weights is excellent because at that point your body immediately needs the carbs. Make sure to do some core strengthening exercises.
uh, yeah, be active too……… work up those reps though, you want at least 40 per set. 50 is ideal. at least.
I would run for an hour. try crazy ivan’s too. u sit in the upright position of a sit up and lift your legs off the ground then u can either hold a small weight (5lbs) on your chest or just keep your hands behind your head and twist. its a killer after a while.
Yes. You can also stand in place and just ‘kick’.
ie: alternately thrust your knees up like you’re knee-ing someone,
or, extend your leg entirely and thrust them up in a ‘high-kick fashion’ (it works the lower abs well)
Yes your routine sounds pretty good, although I would cut back w/ carbs. and add a lot more protein. If you really want to get cut you may want to try this:
~ Good Luck!!!
DIET: 3 days out of the week eat 85% protein through out the day-including your breakfast.
Small meals throughout the day is correct, for Lunch drink a protein shake add 2scoops of protein, for a snack eat a protein bar (one containing the most protein u can find, there are some that have about 12 or 14% protein. I forget which.) Dinner an example is: Chicken breast (no skin/no sauces) baked potato (no butter substitute I Can’t believe it’s butter is awesome stuff)no sour cream either.Regular portion of vegetables ( no carrots/ too much sugar, no tomatoes or sauce also lots of sugar) Yams or Sweet potatoes are great source for protein. Instead of Chicken u can have Fish of course, I hate fish but I can stand tuna so if you like it you can try those tuna in a bag they have different flavors, anyway it’s pretty good and probably the very best source for protein.
In a nutshell… no sugar , no fat.
So for 3 days in a row use this all protein regime, on the 4th day you will keep the protein routine but add some carbs into your diet, small portions. this doesn’t mean add junk food like chips… healthy carbs!
So 3 days protein 4day add carbs on the 7th day give yourself a break and eat whatever you want, cake ,ice cream, chips…whatever this is your reward or (cheat day) Monday start routine all over.
It takes a lot of discipline but trust me it works.
As for exercise, try this:
position as if your doing regular crunches, feet crossed parallel with elbows lift head off mat about 2-3 inches w/ elbows to sides ear level, instead of crossing fingers together you will be holding a weight (plate) @ 5-10-or 15 pounds. whatever you can handle start light work your way up. hold plate behind head ( may be a little awkward at first) and do your crunch bringing knees up to chest keeping elbows out straight w/ ears while lifting plate (DO NOT LIFT PLATE W/ NECK) use your upper and lower core( you wont be lifting a lot so do not try you’ll only be lifting about 1 in maybe 2.
do not try and touch your elbows to your knees either this is wrong. When you are in mid crunch hold for a count of 3 exhale and repeat, do as many as you can.( if you end up doing like 100 crunches, your doing it wrong…if your doing it right you won’t be able to do more than 40 maybe 50) do this along with diet about 3-4 times out of the week.
It is a good idea to do cardio before any workout to warm up your muscles and prevent cramping.
jogging is ok, but I recommend stationary bike, or a stair master for 30 minutes.
Trust me if you do these things I layed out for you, you’ll see serious results, but you have to be consistent but I promise it will work. Don’t over do it, CAUTION:if you feel like throwing up, you did too many. Quality not Quantity
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