ShapeFit.com

[astros99]

Hey, I'm 16 years old. I'm a male and I have a tummy (really small belly) right now. I want to lose it and get a 6 pack. Here's what I've been eating..

Breakfast: Dannon smoothie (100 cal, no fat)

Lunch: Salad

Dinner: Rice, Chicken, Vegetables

For snacks, In between I have some of the south beach diet cookies or I have the 100 calorie packs made by nabisco..

I plan on running a mile every day, jump roping for 5-10 min, and using the bicycle for 20-30 min each day.....Is this enough to lose my fat and get a 6 pack?

Also, what exercises should I do?

Please help me. Any tips are appreciated as I am eager to get a 6 pack!

Also, is it bad to do crunches every day?

[jd12]

right off the bat, the experts are going to tell you not to do any crunches and to take some days to let your muscles recover, if you want to lose fat do hiit and for exercises just look in other topics in this segment and you'll find tons...
p.s.-if u don't know any of the terms or exercises just look them up on google...

[swanso5]

how about wts astros??? second to diet in the fat loss stakes easily over cardio and crunches (no don't do them)

[benjamteal]

Definitely hit the weights - heavy compound exercises. Increasing overall muscle mass increases your metabolism which is going to make losing that last bit of fat much, much easier.

[Weird Stuff]

i also have a bit of a fat belly and i only have a 2 pack on my upper abs , i lift weights and stuff . do crunches but only lift ur shouldours off the ground becasue if you do a full sit up and get muscles on your hips that make you have a bigger waist. i dont know how to get a full 6 pack or lower abs

[swanso5]

exercise won't make your waist wider, too much food will

[timtimtimmah19]

Here's the Ab exercise routine I've done that's worked absolute wonders for me. Do the day one and two exercises back to back, going through three times with no rest. (So day one would go LAC, LR, DC, DFK, TT, HKR/LAC...). Day Four exercises should be done for three sets with 1.5 minute breaks in between each set.

-Day One (Upper and Lower Abs)
-Long-Arm Crunches
-Leg Raises
-Declined Crunches
-Declined Flutter Kicks
-Toe-Touchers
-Hanging Knee Raises

-Day Two (Transverse Abdominis, Obliques)
-Bridge
-Plate Twists
-Side Bridge
-Twists
-Bridge Kicks
-Jackknife

-Day Three (Rest)

-Day Four (Full Abs and Lower Back)
-Rotational Sit-Ups
-Sit-Ups
-Ab Machine
-Back Extensions
-Twisting Back Extensions
-Superman

-Day Five (Rest)

This should be incredibly difficult, but like I said, it's been amazing for me, so hopefully it could do that same for you.

Besides the exercises I would suggest everything everyone's said before me, especially eating right and having better posture. Good luck!!!!

[miller1089]

how many reps u doin per exercise? and another thing u gunna have to do cardio as well with that otherwise youre just strengthening and shaping the muscle wall.

[timtimtimmah19]

No more than 20 reps for each exercise. As far as cardio goes, this is just ab work; I'm assuming cardio would be done separately.

[ballas38]

all i know is that i've stopped doing crunches, i have started doing heavy compound exercises only, and as result, every week my abs are a little more toned. From two pack abs i can now see all six and the side abs (i don't know the scientific term) have also started to appear. So, eat clean, eat good fats, eat 6 times per day (at least), make your breakfast your biggest meal, and you 'll see results.

[Boss Man]

[swanso5]

[ballas38]