how to work on a six pac ? for teens and how long does it takes?

Question

u can be any age right just give me tips anything you know

Answer 1

My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 2

Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu's even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :)

Answer 3

umm it all depends on how you're built. Just do lots of crunches and you can get a membership to the gym or something where they might have ab machines. Also watch what you eat. I'm 16 and rather slender, but it worked wonders for me.

Answer 4

Strong abs:

* Help improve your posture

* Prevent you from injuring your back when lifting heavy objects

* Lower your risk of developing heart disease, high blood pressure, high cholesterol or diabetes (because you have less body fat)

* Protect you during your athletic activities (just ask Derek Jeter of the NY Yankees, who has been sidelined more than once for a strained abdominal muscle).

plus they flat out look good. However, it's not just about crunches, or diets, or exercise. It's really about committing yourself to a program and sticking to it.The most important part of starting an abdominal-building routine is to be serious about it. You cannot expect major results in days or weeks.

Forget crash dieting; it doesn't work and it makes you cranky. The problem with crash diets is that people almost always regain the weight, creating a cycle of weight-loss/weight-gain that is even unhealthier than being steadily overweight. So listen up: having a permanently lean waistline and flat abs requires a long-term commitment to a low fat, but healthy, eating plan. From now on, think of 'diet' as a general eating 'lifestyle' rather than as the thing you see Richard Simmons trying to sell you. It doesn't mean "not eating;" it means "eating right."

One rule of thumb is to consume carbohydrates, fat, and protein in a 55:30:15 ratio, which is to say that 55% of calorie intake should come from carbs, 30% should come from fat, and 15% should come from protein.

The only way to lose the excess fat is to eat less fat. The rule of thumb invoked above suggests you should not eat something in which fat makes up more than 30% of its calories. Basically, that includes anything tasty. If you want to chop away the fat, you have to either shrink your fat cells or get rid of them. And the only way to shrink or kill fat cells is to use up the energy stored in them. Eating right will prevent them from getting bigger; only a cardio workout will actively shrink them.

"Cardio work" is basically anything that makes you sweat: running, stair-climbing, sports, stuff like that. For a cardio workout to be effective, though, your heart rate has to increase and stay high for at least 20 minutes. At the 20-minute mark, the body stops running only on its stored energy, and it turns to its fat deposits (and all of your exercise over 20 minutes will pull from that stored fat).

This workout - running, biking, etc. - should be done 3-4 times a week.

Ab exercises are important because they're what help you look good after you've chipped all the fat away. Think about it - you can lose all the weight you want and you'll look skinny, but it's the ab exercises that create the 6-pack look. Ab exercises also help to suppress fat buildup; bigger muscles mean that the fat you eat burns quicker.

One advantage of building the abdominal muscles is the many different exercises to choose from, helping you to avoid the monotony of endless sit-ups and thus to stay motivated. One surefire piece of advice is this: AVOID SIT-UPS. These old-fashioned exercises are almost always done incorrectly, putting extra unnecessary and unhealthy pressure on the lower back while failing to fully train the abdominal muscles.

The fitness profession has settled on crunches as the most basic and effective way to tone the abs. Here's how to do a proper crunch:

1. Lie down

2. Put your hands behind your neck (don't pull too hard on the neck)

3. Pull your knees in just above the hips with your feet flat on the floor

4. Lift your shoulders no more than 30 degrees above the ground
5. Hold for 3 full seconds

6. Then slowly return the shoulders to a resting position.

7. Repeat until you are ripped

Beginners should do 1 set of as many repetitions as it takes to make the abs burn. It is standard for huge bumpy musclemen to do 3 sets of about 25 to 30 repetitions. Do these exercises at least 3 times a week.

That's it, you say? Not exactly; crunches work the upper abs, but you can't forget about the lower abs or obliques (love handles).

A good exercise for working the lower abs is leg lifts. You can do these lying down on a flat bench or any other bench-like surface. Here's how to proceed:

1. Lie down flat on your back on a bench

2. Lift your legs (straight out) about 45 degrees in the air

3. Then return them slowly to the resting position (without touching the ground)

4. Repeat until you cry

The sets and reps should be the same as for crunches. Reverse crunches, in which you pull the knees into your chest as you lift your shoulders, are also effective ways of exercising the lower abs.

Doing crunches with a twist will work the obliques. Just lay your knees to your side instead of having your feet flat on the floor. Then do your normal crunches (be sure to do both sides).

Getting buff/ripped etc is never easy, but eating right, doing cardiovascular exercise, and ab-targeting exercise will certainly help out.