What is a good diet and exercise program that works to get a six pack?
July 15th, 2009 | 
Author: Im 14 years old and I wish to have a six pack, Im have a normal body and I play soccer. I was wondering how I could get a six pack, I heared you need to have a diet and good exercise, I was wondering what diet and what exercise?
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jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.
ok, so 14 is a little young for big muscles, you need to finish puberty to "really" get good muscles …
for now, light weight, toning, and low body fat is what you want …
Diet:
–Lean protein – turkey, grilled chicken, fillet minion, fish
–low fat – avoid many fried foods and no canola oil or margarine – these processed fats/oils are hideous for you … olive oil or butter are better
–dairy – skip it – get a multivitamin and avoid anything other than small amount of butter or heavy cream … casein makes most people retain water and fat and bloat – makes it hard to see muscles
–sugar – skip it – skip white pasta and white bread … eating reafined carbs is worse than eating fat … brown rice, whole wheat breads and pastas are better
–fruits, veggies, and oatmeal – eat all you want as long as the fruits and veggies are not highly processed
Exercise
–basics – do crunches, sit-ups, straight legs raises
– cardio – pick cardio that focuses or core body strength (your abs and lower back) – these include swimming, kick-boxing, boxing, and most any form of martial art — try to do this kind of exercise at least an hour every other day …
once you hit 18 you can start doing weighted crunches and some hard core ab exercises that require a gym and free weights … for now, reduce body fat and tone and strengthen without bulking …
good luck!