From fat to six pack

For an amazing six pack you need to develop the abdominal muscles ^ and be lean so they can be seen which is all about body fat control. Leanness depends on diet and activity (cardio).

 

What? No.
It'll take however long it takes for you to lose the bodyfat covering them. Everybody has abs, but most just have some fat on top.

 

First of all your still growing, it's not really advisable to do extreme training. And it really doesn't matter if you reached puberty at age 8...just exercise normally to stay fit.

Second, don't waste your money on protein shakes or bars. When you take biology in the future you'll find out it's bullshit and a scam. Just eat healthy, i'm assuming your family eats traditional italian food then you should be fine.

 

That's really a pretty common myth that I think we should do away with. Unless you're moving so much weight that you are making the bones more dense and thus closing the epiphysis (growth area of a bone) there shouldn't be a problem.
Compression forces from running and jumping are much higher than lifting weights anyway. (Unless our OP is squatting 800lbs, which I kinda doubt since all he does is curl cuz he wants to be ripped mannnnn)
http://aappolicy.aappublications.org/cgi/content/full/pediatrics;107/6/1470#Abstract
http://www.ncbi.nlm.nih.gov/pubmed/2233199?dopt=Abstract

Most supplements are over-hyped, but if you don't get a lot of protein in your diet supplementing with whey powder is a good idea. (I generally take 40grams or so a day) I probably wouldn't bother with it though since you're only 13.


And to the OP, I don't know what kind of equipment you have to work with, but you might want to try something other than biceps for once.

 

Cardio.
Cardio burns off way more calories than weight lifting, if you want to lose weight do weight lifting then cardio.

 

All you have to remember is:
Count your calories. It's not a necessity, but it's great for keeping track. You are still growing, nonetheless. You have to eat. If you exercise, then you will still lose weight. Oh, and I would say 1400-1600calories would be good if you want to lose weight at a steady pace.

Oh yeah, you need to get your vitamins. Take a multivitamin if needed.

 

you do know pasta is very heavy food

 

Ok dude you have the same thing as I do.

First off, you are 55 pounds fatter than I was at 13 (I was 100 pounds), so that is a problem. Second, you have been in uberty since 10, not 8.

So working out.

Don't work out like those gay trainers tell you to, like "do ten crunches, rest, do ten more, rest, do ten, and you are done". That is bullshit. At that rate you will never get anywhere.

You have to get 20-25 pound weights (i use 45, at age 15) or better yet go to a gym. you have to excercize not until you are tired, but until you are physically incapable of even holding up the weight. that is the only way you can get from fat to ripped in a small amount of time, everything else is a false promise.

 

I'd say take in less carbs, and if you wish to consume alot of carbs, to first run them off..

He does not need to lose the fat first.

When i first started.. I would run 2-5miles a day, then when I get home start working out.. That way you've ran off pratically all your carbs, and now your working your muscles to strength and definition.

 

That's a great way to overtrain or possibly injure yourself.


OP just concentrate on compound lifts (squats, deadlifts, OH press, bench) and I'd use higher reps and find a friend who knows what they're doing to help you with form.

 

welp i aint ripped bro but..
just set a goal of 10-12 reps in 3 sets with your 20 lbs, increase 5lb when ucan and then keep doing this when u can and increase reps.
eating right helsp to man, it aint all about the iron, vitamins and weigh protein are great, and BREAKFEST is a must

 

Here is a suggestion from a teen aspiring bodybuilder.
EAT! EAT! EAT!
Pound down food like its your birthday.
Try keeping your macros 40/40/20 *Protein/Carbs/Fats