Why will/wont this exercise program give me a six pack? What could I do to improve my exercise program?!
Question: Why will/wont this exercise program give me a six pack.? What could I do to improve my exercise program.?
I just turned 15 and I do 3 sets of 20 crunches and 20 leg lifts every day, have been doing this for a month or so. I eat 4-5 meals a day no unhealthy stuff just healthy like meat and vegtables/fruits. I exercise almost every day for about 30-60 min. Will this give me a six pack.? When will I get one if I continue this program.?Health Question & Answer
Answers:
Strengthen your abdominal muscles and lose body fat. You can have the most toned and defined abs but they won't show through if there's a normal layer of fat over them.
To build muscle, do sit-ups, crunches, leg lifts, jackknife sit-ups, V-ups, and planks. Make sure you train your oblique muscles- a lot of people forget those. You should also lift weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting, but the huge body-builders out there have been body-building for years to get that way. Since you want your abs to show, you should be eating fewer calories that you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises without lifting weights then you will be weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, martial arts or any other activity that keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes straight. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.
Every meal you eat should include lean protein. Cut down on the size of your portions. If you're hungry, snack on fruits or other low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within N hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains (white bread simply won't cut it) , fruits and vegetables, and nuts and seeds.
Motivation is key. If your motivation source is purely the result, you will not last very long. It's important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.
If you are already skinny, but simply don't have the abdominal muscle that you want, passively exercising while doing other things can help a great deal. If you spend a long time in a sitting position, try continuously clenching your stomach. Get in the habit of doing this for hours at a time and you may be surprised at its effectiveness.
Look up "Red Fraction" by MELL. I listen to this whenever I exercise. Its the best. I didn't like it at fist, but now I can't help but want to train when I hear it.
also, "Creeping In my Soul"
-Duke NukemHealth Question & Answer
To build muscle, do sit-ups, crunches, leg lifts, jackknife sit-ups, V-ups, and planks. Make sure you train your oblique muscles- a lot of people forget those. You should also lift weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting, but the huge body-builders out there have been body-building for years to get that way. Since you want your abs to show, you should be eating fewer calories that you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises without lifting weights then you will be weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, martial arts or any other activity that keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 to 30 minutes straight. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. Some think the best way to shed fat fast is to do cardiovascular exercises right when you wake up. The theory is that your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy. Others say that the first thing you should do in the morning is eat, to get your metabolism going earlier.
Every meal you eat should include lean protein. Cut down on the size of your portions. If you're hungry, snack on fruits or other low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within N hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains (white bread simply won't cut it) , fruits and vegetables, and nuts and seeds.
Motivation is key. If your motivation source is purely the result, you will not last very long. It's important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.
If you are already skinny, but simply don't have the abdominal muscle that you want, passively exercising while doing other things can help a great deal. If you spend a long time in a sitting position, try continuously clenching your stomach. Get in the habit of doing this for hours at a time and you may be surprised at its effectiveness.
Look up "Red Fraction" by MELL. I listen to this whenever I exercise. Its the best. I didn't like it at fist, but now I can't help but want to train when I hear it.
also, "Creeping In my Soul"
-Duke NukemHealth Question & Answer
Exercising helped me to lose loads of weight after I combined it along with taking acai berry. I know they say that pills won't work, nevertheless they certainly worked for me, and they have been shown on the Rachael Ray Show too. There is a free trial going on right now at http://zorarenfly.dmql.com , why not try it, how worse could it make things.?Health Question & Answer