How To get a 6 pack

BlowingBubbles

Look ive been promising myself since 1st year I would develop rock hard abs but i Was just too lazy... Just really on and off its getting annoying. Gone past the point of being fat now.
What Im looking for is Rock hard abs, Decent sized biceps and losing fat i have around my pectorial muscles or 'moobs' really. My priorities are in that order and im willing to do any diet, gym workout or whatever it takes, ill do it.
Im 15, nearly 6 foot, and 70 kilos exactly. I have a BMI of about 23
PLEASE no bull****ters ive had enough of them at this stage, however any tips on diet,workout,lifestyle,what to be thinking, how to keep motivated, what to eat, what not to eat, lifehacks or anything at all will be greatly appreciated.
Thank you very much

siochain

Depends on where your at right now but at 15 it's very achievable.

Join an Olympic lifting or strength and conditioning gym, if they take 15 year olds. Eat clean which I see is a diet close to paleo\primal.

BlowingBubbles

I have a membership to the gym, any special exercises or exercises I should do? Am i allowed to eat any sugary foods or something along those lines?

Dermighty

Nanobots.

That and diet.

KTRIC

Mainly diet to be honest.

BlowingBubbles

Dermighty wrote: »

Nanobots.

That and diet.

What Is a nanobot?

BlowingBubbles

Yeah thanks guys for the feedback, it seems the biggest factor is Diet. Anything i should or shouldnt eat?

CianRyan

I wish I could get my teen age body back, I wasn't much lighter than I am now but now it's all fat. 17 I was at my best. :cool:

You want to loose fat so no sweets, no chipper, take aways. You know what you shouldn't eat so just don't lie to yourself.

There are no short cuts or "life hacks", eat clean foods. Lean protein rich meats, fish, whole grain, eggs, fruit/veg, nuts, etc.
Make sure you're eating right for the right time and getting all of your vitamins in as well, supplement if you need to.

Sleep well, no staying up all hours online or playing Xbox. Your body needs sleep to recover build muscle.

Exercise 5/6 days a week, you're going to need cardio to burn that fat off so buy a good pair of running shoes and get jogging. Ask a gym assistant to help you with the weights, you'll learn much better than asking online.
Mix up your training program so you're not doing the same area of the body two days in a row, let yourself recover. Keep it fresh.

You're in a great position to change your body at this age but you'll have to work hard and commit.
And no excuses, I use to get up at 6 and train before school some days, if you really want to get in shape, you'll do it.

Good luck!


(Feel free to correct anything I've said, I'm no expert open to improving my knowledge.)

danlen

BlowingBubbles wrote: »

Yeah thanks guys for the feedback, it seems the biggest factor is Diet. Anything i should or shouldnt eat?

As a basic starting point...

Eat:
Main staples should be meat, fatty fish, eggs, green leafy veg.
If you don't mind it, liver once a week is great.
Add some coconut oil, olive oil, or butter to veg at meals.
Non-staples that could be used for snacks would be stuff like berries, nuts, full-fat greek yogurt, cottage cheese.

Avoid:
Processed foods (stuff that comes in a packet/box)
Wheat & corn (bread, breakfast cereals, pasta)
Fruit juices, flavoured milk, fizzy drinks
And obviously the usual "junk food"

bally2009

No. 1: Diet
No. 2: Squats
No. 3: Deadlifts

RidleyRider

If you can get your diet sorted and get to the gym a couple of times a week then you should have no problem. At 70kg and nearly 6ft I can't see how where you can have all that much fat because I'm 76kg and still look extremely thin, but that's just me.

Get an instructor to show you proper use of dumbells and that. Learn to squat and deadlift now and it'll save you a lot of time in the future. Getting to grips with the basics without over doing it will put you in good stead for when you/ if you decide to take it further.

6 packs don't come easy, it's all down to diet. You'll need to drop to about 12% body fat before seeing your abs and less then 10% for them to really shine through.

BlowingBubbles

Would someone do me out a diet?

Nervous Wreck

BlowingBubbles wrote: »

Would someone do me out a diet?

Yup! A dietician, a personal trainer etc etc.

BlowingBubbles

Hahaha no sorry I meant like instead of me paying like 100 euro for a program does anyone on here know how to do out a fat loss muscle building program?

Zamboni

BlowingBubbles wrote: »

Hahaha no sorry I meant like instead of me paying like 100 euro for a program does anyone on here know how to do out a fat loss muscle building program?

Have you done this yet?

danlen wrote: »

As a basic starting point...

Eat:
Main staples should be meat, fatty fish, eggs, green leafy veg.
If you don't mind it, liver once a week is great.
Add some coconut oil, olive oil, or butter to veg at meals.
Non-staples that could be used for snacks would be stuff like berries, nuts, full-fat greek yogurt, cottage cheese.

Avoid:
Processed foods (stuff that comes in a packet/box)
Wheat & corn (bread, breakfast cereals, pasta)
Fruit juices, flavoured milk, fizzy drinks
And obviously the usual "junk food"