I want abs!!!!! please help me out?

Question

Hi, Im 16, weigh 163lbs, a male, 18% body fat, and am about 5'10". I, like everybody else, would like to have a great looking body, and be in great shape. when i get home from school, I run a mile on a tredmil at 6.5mph about 4-5 times a week, and do a couple hundred crunches and sit ups.

Im hoping to have abs in 2-3 weeks, but dont know if thats possible, but as quick as possible, with out rushing things. I started all of this running about a week and a half ago, and have lost about 6lbs while doing all of it. I uploaded a few pics so you can help me better, and get a better understanding of what i look like. also if some people could give me an opinion on my legs, like do they look fat? are they bigger then they should be?... and so on. on and one more thing........ please dont say ahh does he cut his wrists?!?!?! lol cuz i just have cat scratches on my arm. http://s87.photobucket.com/albums/k149/healthmasta444/

Answer 1

You need to get your body fat percentage closer to 10% for your abs to really show. They are there already, but there is fat covering them. Lower your calories and/or run more. Continue with the ab exercises, but look into more exercises than standard crunches. Try using a swiss ball, hanging leg raises, etc. Search for ab exercises and you will come up with a lot. 2-3 weeks...not likely. But you should notice positive progress in 2-3 weeks, and keep it up, and you will get to where you want.

Answer 2

You CAN'T spot reduce. Period. You can do abs all day until you die but you can't spot reduce. Your 16 so you don't quite understand yet, i know i didn't so dont feel bad. As a guy you will loose weight everywhere else first before you loose it in your abs. Generally speaking, in order to have abs, you have to have no more than 8 to 10 percent total body fat. Loosing 8% in 2-3 weeks isn't going to happen sorry, at least not a healthy way. Increase your cardio 3-4 miles every other day and watch what you eat. No soda and limit junk food. Drink about a half gallon to gallon of water a day and this help things move considerably faster. A lb of fat is approx 3500 calories. Burn 3500 more than you eat a week and you'll loose 1 lb. Get it?

As far as your legs, run more. 1 mile a week isn't enough and do squats, squats are king, if your not doing them then your missing the best exercise.

Answer 3

I was trying to improve my sit-up score on the Army's Physical Fitness Test a while ago and had tried doing a crazy amount of sit-ups (regular, rocky, etc.) and crunches. Nothing was working. Then an Infantry Staff Sergeant made a suggestion. He said to do 100 inclined sit-ups a day as fast as I could without timing myself, no more, no less. (Too many sit-ups will actually work against building muscle AND getting a better score.) 4 weeks later my score had improved by quite a bit more than I had even hoped for AND I saw the beginnings of a 6-pack. I kept the same program ever since.

...Something to keep in mind, however. Your body needs the necessary 'building blocks' to sustain muscle growth. That's fats, proteins, etc. If you are dieting to lose weight, you are also depriving your body of those 'building blocks'. I suggest taking supplements. I've been using Myoplex Carb Sense Nutrition Shakes. I eat one every other day as part of one of my meals-just after exercising. Your body may need more or it may not need as much. You'll just have to experiment. Make sure you drink plenty of water, too.

Be forewarned, though. The Myoplex comes in different flavors, but it still tastes like crap. It helps to 1) dump the whole packet of powder into a bowl, add a small amount of extremely cold water (keep a bottle of water in the fridge for this-cold water from the tap is not nearly cold enough), and stir quickly with a fork until you make a doughy blob with it. 2) Add a little more water and stir some more. Keep repeating '2)' until you make pudding out of it. Eat it quick and chase it with the rest of the water. Eat a small amount of food to finish killing off the taste.

Best of luck.

Answer 4

Diet and exercise. Dont eat junk and stay away from fast food. Do crunches and run a mile or two a day a couple times a week if possible. Diet is the most important.

Answer 5

okay bro good to see ur your running and doing a lot of crunches, but the MAIN thing u gotta do is eat right. Now i don't got a 6 pac or anything but i know what it takes u gotta do what ur doing and eat right. And then keep going. Its not gonna happen over night man! I wish i could tell u a good diet..but i don't got one haha, also another thing that u gotta keep in mind is genetics,genetics affect how your body reacts to weight lifting working out and all that stuff. I'm sure if u look on the internet or ask a professional they'll tell you one.. Good Luck

Answer 6

Getting abs is as much about fat loss as muscle gain, and 2 to 3 weeks is wishful thinking... if you dont naturally have them then its going to take a while.

Answer 7

Need to do some serious crunches and squats ( for bud and upper thighs)

Answer 8

crunches

squat and turn your torso from side to side.. this will reduce the fat on your sides and help those oblique muscles