Whats the fastest way to get a six pack?
I am currently age 16 at 5’7 and 120 lbs very little to no body fat. I was wondering if anybody could give me a good ab workout routine. I understand that you have to have a good diet and I have no problems with caloric or protein intake. I was also wondering if I have to cut out fats and junk food and such, since it really doesn’t effect me due to a very high motabilism. I would really appreciate it if anybody could set me up with a really hardcore workout routine that includes sets, reps, which exercises, ect. I would really like incredibly ripped abs, so if anybody knows an incredibly effective workout routine, I would really appreciate it.
at your local party store
Your issue is not workout, but diet related… At 16, you have HUGE amounts of HGH floating around your body…. Meaning your metabolism is like a blast furnace right now… Also, at 120lbs you are already in trouble… Meaning, your body is desperate for calories right now…
So how do you do this? The simpliest way is to drink a gallon of 2% milk everyday. It has the perfect blend of whey, casin, and fat. In fact, you will explode in size after doing this for a couple of weeks… Trust me here!!!:-)
Next, dont worry about fat.. Milk is clean and a little fat is always expected for bulking… In fact, for me I am 6’2″ – 217lb and can range in bf% of 19 to 7 percent during a year…
Also, if you have problems with milk, no problem. Just grab some milk tablets, as they will help you digest the lactose…
Getting a six pack is very easy to do as long as you stick with the following plan. It worked for me so it’ll work for you as well.
Every night right before you go to sleep (literally while you are lying in bed) do 150 sit ups. (I didn’t start with 150. I started with 50, then the second week I worked up to 100, and the third week 150. It became easier as I went along but it took me 6 weeks to get a six pack.) If you do 150 sit ups every single night for the next two weeks you’ll already begin to see improvements in 2 weeks. In 4 weeks, you’ll be good to go!
The best part is once you got them, if you eat healthy you’ll keep them. I touch up every three months however and they look great! Good luck to ya!
Although it sounds like a daunting task, it will probably only take a few changes to your diet, and maybe a few extra exercises to achieve those desired packs. Although, you hear rumours that it take about a million sit ups per day every day of the week to get a ‘stomach of steel’, you abs infact are like every other muscle in the body; in order to grow, they need rest. It is especially important to rest your abs after a workout, this is because (especially at a young age) there are weak parts of the abdominal muscle wall around your groin area, and when overworked, a ‘hernia’ (basically, where your muscle splits and the intestine pops out) occurs which requires a operation to cure. It also means that you will be ‘doubled over’ for a long time in constant pain.
After the warnings of the dangers of overtraining, I am now going to explain how to hit those abs. Rather than just doing conventional sit ups, I recommend adding a few exercises to target all areas of the abs (rather than just the tops). See below for a simple guided exercise plan you should do for the first 2 weeks.
Sit ups – 3 sets of 20
Leg raises (where you lay on your back, raising and lowering legs) (for lower abs) – 3 sets of 10
Twisted crunches (where you go up to do a normal sit up, but twist when you reach the top, change from side to side) – 3 sets of 10
The plank (where you get into a press up position but instead rest on your forearms and hold it there, this works your core, the ‘foundations of the abs’) – 3 sets of 20 seconds
Perform the above exercises for 3 days per week, leaving a day between for recovery. Make sure that they are performed slowly, as this adds strain on the muscle encouraging it to grow more.
In order for you to see the new muscle formed, you have to reduce your overall body fat percentage. This can be done by watching what you eat. Try to eat wholemeal breads and pastas along with good sources of proteins (tuna, other fish, red meat, chicken). Try to cut out fatty foods like cheese, butter (replace with sunflower spread).
Try going for a 30 minute jog 3 days a week, this could be between each one of your ab workouts to help lose body fat.
Finally, remember, it is vital to keep on eating, but just be careful what you do eat. If you dont eat, then your body has no fuel to build new muscle. Examples of the physique for people who dont eat are anorexics, who seriously risk losing their lives because of exhaustion and mal-nutrition. Good luck with the plan!
AFTER A WARM UP:
USING AN EXERCISE BALL
V-PIKE PRONE AB CRUNCH (3 SETS OF 10)
• LIE FACE DOWN (PRONE) ON THE BALL WITH YOUR HANDS ON THE FLOOR FOR STABILITY
• BEGIN WITH THE BALL POSITIONED AT THE UPPER THIGH WITH YOUR LEGS EXTENDED
• SLOWLY ROLL THE BALL UNDER YOUR BODY WITH HIPS MOVING UPWARD BRINGING FEET CLOSER TO ARMS
• KEEP LEGS STRAIGHT. ONCE IN A V POSITION, PAUSE AND SLOWLY ROLL BACK TO PRONE
USING AB STRAPS
HANGING LEG RAISES (3 SETS OF 15)
• HANG FROM STRAPS WITH UPPER ARM PARALLEL TO THE GROUND. LEGS ARE EXTENDED.
• BEGIN BY LIFTING KNEES UP TO CHEST, PAUSE AND SLOWLY RETURN TO EXTENSION
• DO NOT SWING. LOWER YOUR LEGS SLOWLY, WITH CONTROL
• THIS EXERCISE CAN ALSO BE DONE WITH A TWIST AS YOU RAISE YOUR LEGS TO WORK THE OBLIQUES
WORKING THE OBLIQUES
SIDE LYING LEG LIFTS ON FLOOR (3 SETS OF 15 ON EACH SIDE)
• START ON THE FLOOR, ON YOUR SIDE; PROP YOURSELF UP ON YOUR ELBOW. KEEP OPPOSITE HAND ON THE FLOOR BEHIND YOU FOR BALANCE.
• WITH LEGS EXTENDED, LIFT BOTH UPPER AND LOWER BODY AT THE SAME TIME, CREATING A SIDE LYING V. LOWER YOUR BODY SLOWLY.
• REPEAT ON THE OTHER SIDE
After this best abdominal exercise workout it is a good idea to stretch the low back with a simple knee to chest stretch. Hold each stretch for 30 seconds. It is also a good idea to train your abs last in your workout. To minimize the risk of injury always perform your best abdominal exercise workout at the very end of your exercise session.
http://www.fitnessdiet.info/bestabdominalexercise.php
just keep high hopes and workout harder.