How can I get six-pack abs?
September 22nd, 2009 | 
Author: I’m 15 and I’m wondering what I can do to get some abs. I’m a little over 110. I’m not in a hurry so I don’t mind if I don’t use any machines or go out and buy stuff and what not. One or two years would be the longest I guess for seeing results. I just want to have some suggestions. And if possible, could you give me in an estimate of how long it would take?
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do sit ups, drink milk, and drink protein shakes stupid.
You can do abdominal exercises without machines. do crunches, bicycles, leg lifts, reverse crunches. Whether or not you have a good 6 pack is determined by your percentage of body fat and genetics. Some people just do not show off their muscles. You should be able to see progress in a couple of months.
are you hott?
hit me up. lmao.
For me it took a few months. My best workout is when you put your legs up on a piece of furniture so your knees are bent at 90%. Then do a crunch. It works so well and you will feel the burn.
Firstly, I think it is brilliant that we are seeing someone who appreciates that to get results, it takes time. So many people want a cheap or quick option and they never work.
You’re looking at about 6-9 months before you get proper results and from then on it’ll be easy (and you’ll be at a headstart over everyone else).
There are a few things to consider. Diet is one of them.
Protein is a muscle builder. It has other functions too, but to build tissue etc, you need protein – (which is why you see body builders eating a lot of red meat and eggs – a lot of protein). It’s important that you eat sensible amounts though, too much protein can have bad effects on the body too.
Don’t over do it. Just try and get a bit of protein in your diet (especially before/after you have a work out). Aim for maybe an egg or two, or a handful of nuts. [research into what healthy foods contain protein to get a good idea].
Your body doesn’t build muscle whilst you’re lifting weights. It ‘builds’ more muscle by repairing the ones you’ve damaged by lifting weights. So make sure after a work out you have a relax period, that is the most important part.
When you’re doing work outs, you want to be lifting heavier weights, less often. Cardio-vascular exercise (i.e. jogging, running, cycling) all help burn energy (and mass). You want to be putting it on, so you need heavy, short exercises that work certain muscle groups. (usually opposite muscle groups too – so your bicep and then tricep in one work out).
I can’t really go into all the different exercise to you (obviously sit-ups and crunches are important), but you’ll also want to work on your arms etc. so you look well rounded when your muscles start to show.
I suggest buying a little book or guide that shows you some easy exercises you can do with some dumbells. That way you can work a couple of muscle groups a day.
Normally i’ll do about 3 x 10 reps (lifts) of a weight which is about 80% of the maximum i can lift, with a 2 minute rest between reps. I know 30 doesn’t seem a lot, but when you’re lifting a heavy weight, you’ll find that after 30 you shouldn’t be able to lift it anymore – a sign that you’ve worked that muscle well.
I hope that was good enough advice. Good luck.