How do I get a 6 pack?

Question

I got a 4 pack,and obviously I want a 6 pack.I used to do crunches all the time but nothing happened,so I gave up.I'm 14 and 5'6...does my age and height have to do something with it? Don't I have enough testosterone or something?What exercises can I try besides crunches?

Answer 1

Your abs are probably fine, just hidden under a layer of bdoy fat. You can't spot reduce; you need to reduce your overall body fat.

There is no magic weight-loss pill, supplement, fad diet, or juice. The ONLY way to lose weight is to consume less calories than you burn. Brad Pitt didn’t get cut for Fight Club by drinking green tea, and you won’t either.

Walk for 30 minutes every day including weekends, Mondays, and Fridays. Do at least 30 minutes of weight training each week. Do 60 minutes of additional, higher intensity cardio each week. You don’t need additional equipment—infomercial products like the Ab Lounger, Sauna Belt, etc. are all worthless so don’t waste your money.

Cut back on the foods you eat with high fat and high sugar content. Eat only single servings (read the label) with less than 3 grams trans fat and 3 grams sugars. Your primary source of sustenance should be grilled boneless skinless chicken breasts and canned tuna (in water, not oil). No dairy (except low fat cottage cheese occasionally); no processed meats; no heavy sauces; no chips, cookies, sodas, breads, etc.

Eat breakfast, and eat five small meals per day instead of three big meals. Don’t starve yourself during the day, but if you don't wake up famished, then you ate too much the day before. Stop eating at least two hours before you go to bed.

Get 6 to 8 hours of sleep every night. Turn off the TV and the computer. Sleep is vitally important.

Don't consume alcohol—alcohol is nothing more than empty calories with no nutritional value. Some people will argue that alcohol has some health benefits when consumed in moderation—I’m not debating that—but we’re talking about weight loss here. Lay off the booze if you want to lose the fat.

Drink lots of water, then drink more. Not tea, not Gatorade, not milk. Water. If your urine isn’t almost clear, you need to drink more water.

Good luck.

Answer 2

You can try adding some weight to your crunches. Lay a 10lb plate on your chest then do them. I don't know if at 14 you should be concerned about it.

Answer 3

hang upside down off of a bar and do sit ups like that, n ur body fat has to be like 17% or lower i think so u might have to do some cardio, but even if u don't 4 pack is great

Answer 4

sometimes its literally impossible to get the last 2 to turn. try doing more crunches is the only thing i can think of.

Answer 5

well it depends on weather the 2 pack is needed on top or bottom.
im guessing bottom, do leg lifts and keep to a slim diet.

Answer 6

i gave up the 6 pack now i have a KEG

Answer 7

Do a lot of sit-ups, it will come.