I want my abs to be shown and to tone my body at 14 years old, how can I do that?
I am 14 years old, I am not fat, just chubby although I have been starting to do stair climbing, and weights and I have started to see the difference, for the first time in ma life my abs are starting to be a little shown, but I want to be able to get ripped abs and be able to see them properly. Also I want strong arms, but not over the top like a body builder who is extremely built, I want packs and muscles but to also look 14. Also the problem I have is my stomach and arms are starting to get toned but my legs and bum are massive, well my thighs and my legs are quite big and so is my bum, I want to know ways to make my legs skinnier or stronger perhaps and my bum smaller, I am a guy but still just doesn’t seem right having a big bum as a guy whos stomach is not that big. Please people read the whole thing and help me with all these problems, Thanks =D
Get off Yahoo Answers right now and start running and doing crunches like crazy.
June 20th, 2010 at 1:55 pm
Get off Yahoo Answers right now and start running and doing crunches like crazy.
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June 20th, 2010 at 2:08 pm
If you don’t have abs naturally then you will need to go on a low fat, low carb diet and do tons of cardio to get a six pack. The diet for a six pack isn’t safe for those under 16.
So just focus on getting fit first.
-Connor
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June 20th, 2010 at 2:40 pm
For your legs, do squots, that is when you level your feet with your shoulders and crouch down while keeping your back straight.
for your bum, just clench your butt cheeks as often as you want, that will tone them
for your arms just lift small weights in sets but not too many as you’re really too young for weights
For abs, get this contraption called "instant abs"
do pushups
do crunches on a moon bounce or exercize ball
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I exercise most days sinse I was 16 (the apropriate age for starting exercizing) I’m now 18
June 20th, 2010 at 2:53 pm
the best way to show your abs is to lose fat, you’d be surprised at how tone you look with less than 10% body fat! but in order to lose that weight you have to speed up your metabolism, doing cardio will speed up your metabolism while you work out but it doesnt do alot afterwards, the best way to speed your metabolism is to lift weights, the muscles that you get will speed your resting metabolism by alot, and just the boost of lifting weights will supercharge your metabolism sometimes for days after your done. in order to not bulk up you have to use more reps and less weight, that will get the more tone results. there is no way to use workouts to lose weight on a specific area and don’t let anyone tell you that, the only way to lose weight in those areas is to lose weight everywhere in your body, so specific area workouts wont work as well, still do cardio because its good for your heart!
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June 20th, 2010 at 3:37 pm
Just watch your diet and do crunches or use abs crunching machines like ab rocket or something similar to it. Eat more fruits and veggies. Lower your carb intake. For your legs, do more repetitive jump ropes.
Also remember you are 14 years old. If you don’t want to look older don’t drink alcoholic drinks and don’t smoke. One more thing, I think you want to impress a girl or girls with your body. Having a great body is a choice. I just want you to remember that such choice should have only one reason and that is to be healthy and not just for show off.
Being 14 years old is great. Don’t be so worried with your abs on such an early age. Just be conscious about it but don’t worry about it that much. In due time, you will have those kinds of abs you truly want. Be patient about it and work hard for it.
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Personal knowledge and experience
June 20th, 2010 at 3:55 pm
At 14 your body is producing ridiculous amounts of testosterone (Google it) as your most likely going through puberty which will mean reducing fat will be easy. Keep your work outs short because longer work outs can reduce testosterone and cause more fat gain via increase of cortisol(Google it). If your abdominal muscles are visble the likely hood is that you have in the region of 12-18 percent body fat. Since your 14 and probably know nothing about training id suggest you get someone to teach you how to Squat, Dead lift, Bench press, Bent over row, Military press, close grip pull ups and tricep dips. Or study videos on you tube very closely. These exercises use the most muscles and therefore burn the most calories! And stimulate the most growth. Don’t mess around with abdominal exercises there a waste of time and promote bad posture.
Perform those exercises in that order 2 - 3 times a week. Between 8-20 reps as this is the size and stamina rep range which in technical terms is Sarcosplasmic hypertrophy (Google it) Do 1-2 sets of each exercise and make sure you do the session in 1 hour tops! start with weights less than you can handle for these reps and add small amounts each time this is called progressive overload (Google it) And remember technique is everything, but i know at that age you will still try to lift the biggest weight to boost your ego.
Now to the diet! To get where you want to be its not just about the training. Training is just the stimulus, what you eat and how much you sleep determine how much muscle and fat you will have.
Find your weight in pounds/ Lb and then multiply by 20 so for example. 180 lb x 20 = 3600 calories. this is the amount of calories a person of that weight and who moderately exercises needs to maintain his weight. You must work out yours and deduct between 500-800 calories depending on your activity level. Also if you want the pathetically aspired six pack that everyone wants you must not eat sugars! Brown pasta, brown rice and potatoes, yes i know it boring but it works. And plenty of protein. I would suggest 1 gram per lb in bodyweight so if you weigh 140lb then 140 grams.
Cardio id suggest twice a week for 50 mins continuously at an intensity you can handle. Its not a sprint its a marathon. I’m not going into any science because i can’t be bothered at this time of night.
So give that a go and if it doesn’t work after 16 weeks… yes sixteen weeks you impatient little boy then come back and tell me i am wrong.
18 years old
175 lb
5ft9
Body fat 10%
Squat 170kg
Bench 105kg
Dead lift 142.5
Power clean 95kg
All at 5 reps.
Sprinting blue flash x
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June 20th, 2010 at 4:12 pm
Haha to all these people saying diet… Shut up.. Seriously you can eat what you want and get abs and toned muscles. It’s all about training and training. It isn’t easy, but can be done, also diet isn’t necessary but does help and eat right :)=
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