I do hell lot of different stuff but i just dont seem to get my abs actually peeking out!..help please?

Question

so this is my routine and take into consideration that i go to school all 5 days!
Monday afterschool: gym (no cardio workout, just bench and weight lifting)
Tuesday afterschool: same as monday
Wednesday afterschool: same as monday
Thursday afterschool: soccer training
Friday afterschool: work at an internationally renowned fast-food chain.
Saturday: proper soccer league match, but depends if coach plays me.
Sunday: only free day, relax or other stuff
some unfortunate weeks im not able to go to gym at all!!
okay now i'll get to the point, even after all this hectic stuff my abs jst dont seem to show out.
i have like a lil fat that jst doesnt allow my abs to show, im sure the ab muscles are there cuz when i suck my stomach in i can see linings and traces.
my little 10 min workout is done like twice everyday. it includes:
bicycle kicks: 50x
pushups: 20-25x
crunches: 20-50x
and repeat the above like twice or thrice. and ive been doin this intensively for 2mnths.
PLEASE HELP

i drink like 2 liters of water each day...i dun eat at all during skool hour...and i only drink a glass of milk in the morning before going to school so for about 9 hours out of 18, i dont eat anything at all!!!.....i mean come on now, its ridiculous!.....i desperately need help..plz i'd be more than greatful

Answer 1

Variety of exercise is the key I have found. For example..an exercise called Mountain Climbers. Its from a workout that also contains a section for females and males which is excellent.

Mountain climbers are done by starting in a pushup position
and then shuffling your feet in and out so that your knees are
moving in under your chest and then back out to starting
position. It sort of resembles climbing a mountain but flat on
the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in
addition to the leg movements. This really makes it a full
body exercise and MUCH more difficult than standard mountain climbers.

After finishing each exercise, rest about 30 seconds before
starting the next exercise. Rest about 1-2 minutes after
completing each "tri-set" before repeating.

This will give you one of the best ab workouts you've ever had
without even doing any direct ab exercises. You'll see what I
mean after you try it!

Once you get away from the myth that a 1000 crunches and 500 situps a day is all you need to do for great abs, then amazing results can be seen.

There is a completely free 65 page ebook about exercise, nutrition, abs and stomaches in particular at http://www.projext.co.uk that you can download (no catch!) and it is excellent.

It helped me greatly.

Answer 2

Chest
4 Sets 8 to 10 Reps
Set 1 135 Set 2 160 Set 3 180 Set 4 200

Flat Bench
4 Sets 8 to 10 Reps
Set 1 135 Set 2 145 Set 3 155 Set 4 175

Incline
4 Sets 8 to 10 Reps
Set 1 100 Set 2 145 Set 3 155 Set 4 175

Cable Flys
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 50 Set 4 60

Dumbbell Pullovers
4 Sets 8 to 10 Reps
Set 1 50 Set 2 60 Set 3 70 Set 4 75

Back
Pull Downs
4 Sets 8 to 10 Reps
Set 1 100 Set 2 125 Set 3 150 Set 4 170

T Bar Rows
4 Sets 8 to 10 Reps
Set 1 80 Set 2 100 Set 3 125 Set 4 150

Cable Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 75 Set 3 100 Set 4 125

Dumbbell Rows
4 Sets 8 to 10 Reps
Set 1 50 Set 2 50 Set 3 50 Set 4 50




Military Press
4 Sets 8 to 10 Reps
Set 1 135 Set 2 135 Set 3 150 Set 4 155

Standing Dumbbell Press
4 Sets 8 to 10 Reps
4 Sets 50 Pounds

Bent Lateral Raises
4 Sets 8 to 10 Reps
Set 1 30 Set 2 30 Set 3 35 Set 4 35

Shrugs
4 Sets 8 to 10 Reps
Set 1 125 Set 2 135 Set 3 150 Set 4 175


Biceps
Standing Cruel
4 Sets 8 to 10 Reps
Set 1 50 Set 2 65 Set 3 75 Set 4 90

Standing Hammer Cruel
4 Sets 8 to 10 Reps
Set 1 35 Set 2 40 Set 3 40 Set 4 45


Preacher Reverse Cruel
4 Sets 8 to 10 Reps
Set 1 20 Set 2 40 Set 3 50 Set 4 60

Triceps
Lying Dumbbell Extensions
4 Sets 8 to 10 Reps
Set 1 30 Set 2 40 Set 3 40 Set 50

Press Downs
4 Sets 8 to 10 Reps
Set 1 50 Set 2 55 Set 3 60 Set 4 65


Reverse Press Downs
4 Sets 8 to 10 Reps
Set 1 40 Set 2 50 Set 3 60 Set 4 60

Dips
4 Sets 8 to 10 Reps



Good luck:
CLICK ALSO ON TO MY FREE WEBSITE HAS FREE WORKOUT PLANS AND FREE DIET PLANS :)


FROM THE STAFF OF BOEAFITNESSanswer #2 · answered by Raymond B 4 · 0⤊ 2⤋

Answer 3

LMAO k well i am 14 and a girl and i have some dam sexy abs. and guys in my gym class have HARD ROCK ABS, cuz.... well i have gym class EVERY DAY and my gym teacher's INSANE. EVERY friday we have to run 6-9 miles and do 20-50 push ups EVERY DAY, 60-160 pull ups, 60-160 curl ups, 20-30 squats and more somtimes, run laps around a track like 5 times without stopping if we didn't do somthing that he said, and we play LOTS of sports and MANY guys in my class we like well small and tiny and now well they are like the WHole opposite ;) and u have ALOT of work to do. well my stomach was all ugly and stuff and have fat and well after 4 month here i am with some dam abs. well hope i help ;) ♥

Answer 4

i know how you feel, i've been working on my abs doing sit ups and crunches and leg lifts for 2 or 3 months, and i can feel some muscle too, but i still have like this layer of fat covering my muscle. a good friend of mine has a six pack and never did a single crunch or sit up in his life. he told me that all he does is run 3 miles a day, bench, and do lots of pull ups, curls, lunges and squats with heavy weights, 10 sets of 10 for everything he does.
my personal suggestion is to up the crunches from 50 to about at least a 100 at a time.
hope this helps!

Answer 5

Do weights, they're great. You have to be skinny as well. My brother is size 32 trousers and has been working out for a while and when he showed me his abs i was like blimey,did you stick a golf ball there! thats from what i know at least :D

good luck! ciao x x

Answer 6

Heaven

Answer 7

If you are lifting he weight, the abs are there. for guys to have abs that show, you have to be under 10% bodyfat. Try a bit more cardio.. that should help.

Answer 8

Sounds like you are doing everything right. Only thing I can think of is you chose your parents poorly.

Answer 9

do cardio exercizes, and dont eat junk, or fast food, or soda. i play soccer too.

Answer 10

exercise is only important if it's in addition to proper diet and a goal. For example if your lifting weights to bulk up but your not getting enough carbs and protien, then during muscle repair you'll have negative protien synthesis levels and you could end up even LOSING muscle you had, in another example if your trying to cut fat and doing a lot of cardio and lifting and burning 2500 cals a day then your eating 3000 you could possibly gain weight (though probably would be muscle) the key to losing fat is to manipulate the endocrine system (your hormones) and to do that you need a proper diet..

to show your abdominal wall lose fat (you probably already have abs you just have to lose the fat covoring them up)
you'll have to develop your own workout around your schedule

ima copy and paste my awnsers to those lose fat questions

Diet is the most important aspect of losing fat or gaining muslce mass.

BAsic diet tips:
- Eat your BMR (basic metaboic rate) or (cut 500 from your daily calorie expenditure if your not doing any exercise) in calories you can google one.
- Eat 20% of your intake as fat try to include monounsaturated and polyunsaturated as much as you can instead of sat. fat, don't completely take sat. fat out though you need it to promote testosterone. Also don't eat it all at once.
-Eat your calories in several 6-8 meals a day, I could write papers on why this is so important but in a nutshell eating to many carbs or fat at once will lead to fat gain, than later when you have none you'll lose fat but lose muscle with it and overall lose less fat, in addition it makes your metabolic rate higher... this is pretty important
-Time your macronutrients, carbs and fat are the two macronutrients that will turn to fat, protien extremely rarely will turn to fat. You want to eat carbs before your workout whether it be lifting or cardio, and thrice after your workout in 6 hours, one immediatly, one 3 hours from that mark and another 6 hours from that mark. Do not eat carbs around times where your not active. Spread your fat calories out through the 6-8 small meals, add a little fat to a very lean meal, like a tablespoon of flaxseed oil.
-Eat lower gi carbs (except directly after a weight session) This is VERY important!!
-Eat protien EVERY meal. Every meal of the day it's important to supply your body with protien, for all functions, for repairing your muscle tissue after workouts, it's very thermogenic so it will increase your metabolic rate slightly, a lean protien diet lowers your insulin levels which makes burning fat easier... again lotta reasons.
-Drink plenty of water, if you don't drink enough your metabolism won't run at 100%, plus u'll feel hungrier.
-Consume any Fiber in the morning (along with protien) to kind of kick start your metabolism if that makes sense. It helps your body start burning calories right away.
-get plenty of vitamins and minerals, take a multivitamin if you have to because it will keep your metabolism running at a higher calorie intake.
-Your macronutrient ratio should be higher in protien than it is in carbs. Always stick with 20% fat (Nasm recommends 50-70% carbs 25-35% protien and 25-35% fat for fat loss diets but that's not the most efficient at cutting that's for improving overall cardiovascular endurance and stamina as well as losing fat, bodybuilders and models and most people only care about fat loss not stamina so for faster fat loss stick with a higher protien macronutrient ratio)
-Fight your will to starve yourself, because you won't lose anymore fat you'll only lose muscle.
-don't eat any carbs 6 hours before bed time if you can. Fat and protien is okay b4 bed.

-If you have trouble you might want to look at ketogenic type diets there high fat high protien very low carbs, but read up on it there's some health risks with it and although it's rapid fat loss ussually not all people will experience the right affect.

exercise tips:
If your doing cardio, which is most popular, steady and low intensity cardio can be done as much as you want. Most people suggest at least 40 minutes 3 times a week at minimum, but you can do far more than that.
High-intensity workouts are better in the long run such as HIIT, it is EXTREMELY time efficient, it's the only way to get into very low levels of bodyfat for most people. Google hiit to get an idea of how much better it is.
During weight loss people tend to tell you not to lift weights, however lifting to sustain or tone (high reps) is a very good way to increase your rmr alot (resting metabolic rate) it has a positive affect on your endocrine system which makes fat loss easier, it promotes muscle growth so your diet is less catabolic, (muscle loss) there are so many health benefits of it... I could go on forever.
don't exercise too soon before bed, and Make sure you exercise at a time where you can get your post-nutition every few hours.
Testosterone is typically higher when you wake up so exercise in the morning is a good idea if you can but don't stress ussually you won't notice the difference in your stamina or strength.

edit: at whoever gave me a thumbs down... why don't you explain how to cut down then...