how long would it take me to get in shape? i mean abs, toned muscle, according to my descriptions?

Question

i am not fat at all, i am just really out of shape with a gut and a large frame. i am 5'11, 187 lbs, i have the summer to do so which is only 2 and a half months, would this be enough time to get chizzled abs and muscles with diet, cardio and weightlifting?

Answer 1

six months if you excersize three times a day.

Answer 2

Thank you for asking this question because I was just studying on bringing athletes back to pre-injury status, including regaining their muscle mass. You're not injured but we could pretend since I'm guessing that you've been living a sedentary life-style.


Okay, basically you want chiseled abs first right? Since you're out of shape, lets start with those since they're the most underrated muscles and that's what people look at first when you're shirtless:
Lay on your back and lift your legs at about 45 degrees. Palpate towards the inside part of your hips when you lift your legs (you should feel muscles contract). Keep the legs up until your back starts to arch then stop.

Medicine balls can be used for ab workouts also (this i prefer doing). start with a 2-3 pound ball and perform a sit up with your arms over your head while holding the ball. Toss the ball against the wall or to a partner and when it comes back move all the way back so it touches the ground. Try this for 3 minutes nonstop and get a bigger ball as you get better.

Triceps/chest/abs:
push-ups obviously. Extend your arms out as far as possible and flex your elbows at a 90 degree angle, touching the ground. This is the position you should be in for a push-up. However, you need to keep your back as straight as possible and this will also require abdominal muscle contraction. Once you've perfected the motion of the push-up, do the same motion laying prone on a bench while holding dumbbells.

Biceps/chest:
Perform a push-up but on your back and add weights (benchpress). You need to perfect the motion before you move onto weights!!! The wrong muscles will be used if you don't perfect the motions so you should start with the bar only. To increase strength (muscle mass) add more weight and perform less reps. Once you start arching your back, that means your muscles are tired, literally can't do anymore and you should stop. Near the time for summer, you should work more on endurance which tones your muscles (can decrease fat around the exercised area). To do this, stop adding weights or decrease a little bit and perform more reps.


Gluteus maximus/quads:
squats!
stand with you back straight (abs will be used again!) and your legs slightly spread (this depends on your comfort). Bend you legs to a 90 degree angle and push back up. Once you've perfected this motion, you can add weights while performing it.

Alternate upper body exercises and lower body exercises everyday to prevent your body from adapting. These muscles are basically the most looked at on the beach and with your size, the body weight would've naturally toned out your calfs. I'm not really going into detail with the exercises for you but if you can strengthen your core (abs) you can pretty much perform any exercise properly.

As for dieting, it seems like you wouldn't have too much of a problem with height to weight ratio although technically you're overweight. A pound of fat weighs over 2,000 calories so you should drop your daily calorie intake. Consume carbs only for breakfast and before a long gym session. Cut down on lipids (fat) consumption and protein should be your main diet, but not the only thing you eat. I suggest eating fruits and vegetables for lunch considering they contain antioxidants and other substances that can help your metabolism. Drink lots of water (like a jug max daliy). Until a week before you reveal yourself to the beaches. That's when you cut down on the water intake and you get a more toned look.

I probably missed something but anyways...

Good Luck!

Answer 3

It's achievable, but not by yourself. You need to seek the help of a dietitian and a personal trainer, and make sure you're setting measurable goals. "I want to have a killer body" is not measurable, and could mean you're setting an unachievable, impossible standard for yourself. "I want to lose xx pounds, and get my body fat percentage below 15%" is a much better way to go about it.

Answer 4

no, not enough time