From fat to six pack

Tell that to this kid:
http://www.thankyouforyoursubmission.com/photos/uncategorized/2007/05/11/sandrakpose.jpg

 

It amazes me how many people have this wrong. It goes like this:

Sets of 1-2 reps = Power
Sets of 4-6 reps = Strength
Sets of 6-12 reps = Hypertrophy (muscle mass)
Anything more than 12 = Endurance

If you do anything under 5 reps you will get stronger, but you wont get bigger. This is because strength gains come from the ability to recruit more motor neurons in your nervous system. When you train with 6-12 reps, the adaptations are more metabolic and cellular with little strength gains.

And to the OP, I highly discourage you from listening to the advice most of the people here are giving you because most of them have no clue about what they are talking about. I suggest you go to bodybuilding.com or t-nation.com and just start reading all the articles on there. But if you want me to give you a little summary from my experiences, this is what you need to do: Cut all simple carbs out of your diet, and try to get as little carbs in your diet as possible. Everything else should be protein and fat. Now as far as science can tell, short outbursts of energy i.e. lifting weights make your body burn carbohydrates, and long continuous exercise like running for an hour makes your body burn fat. This is why you can't do low fat diets, because your body uses fat all the time when you are walking around and performing daily functions. If you stopped consuming fat you would starve to death. Also, eat less more often, it helps you avoid hunger, which puts your body into survival mode and makes it store fat. So eat fat and protein, cut carbs, eat less more often, do cardio, and you will see a six pack in time.

 

Agreed, i was about to post that.

You can't get "ripped" at that age unless you take a lot of shit thats not good for you.

 

Do different muscles on different days of the week in order to not over work some muscles.

 

You can get ripped at 14 not really big muscles but averages ones and you can get an easy six pack just keep doing sit ups and excersize.

 

Main thing is DIET!

its not what you eat,

its how much you eat it.

Eat pretty healthy, and exercise every other day. and take a day to rest in between.

Because you WILL be sore.

 

Bumped 1 day (this is how often i bump once a day you cant infract me for that)

 

creitein(not sure if I spelled right) is like a protein substance but more like a legal stereroid(although it is banned in the MLB) buy some of it and lift weights it makes you gain muscle 5x faster and makes you better at the 100 if you do track. I don't take it because I run the 400 and I don't feel the need for it but you might wanna try it

 

would it gif me a small PeePee

 

k, well 5'4-5'6 70kg is not "strong as hell", or you wouldnt be wanting to get ripped. that seems more like tubby lumpkins. and to add that 15lbs with 10-20 is pretty light.

and i'm guessing that you're definition of "ripped" is BIG BICEPZSKEPFK?

yeah, no, if you want to get ripped you need to do take that fat shit out of your body and start eating healthy, then you need to do weights for all of your body. making sure that you have REST days as well. and just to help you on losing weight, eat lots of FIBRES,

FIBRES = SHIT = MORE SHIT = LOSE MORE WEIGHT = WIN.

i lost 15kg in 2 months cuz i knew my foods and excercises

pz

 

Forget doing reps and stuff. Don't become over obsessive with it your still young. Just start having a healthy diet. Make your daily intake of kj less than your output. Aim for 15 minutes of running a day, and 20 minutes of walking.
Do around 20 situps just before you go to bed and just after you've woken up. Get into a daily routine.

 

Macroman gave the best answer, and don't get protein powder, steroids or anything like that as you need to be 16/18+. And don't always eat shit like burgers.

 

Forget about it. You can't have an Arnold body at that age. You can still do what is stated above, sure. You will gain muscle for sure, become more fit and stronger, but you aren't going to be perfectly chiseled.

 

no it does not give you a small peepee lol that's the first thing i asked when I heard about it

 

Don't go hardcore with it.


Jog a 2-3 miles a day outside or on a treadmill (Prefferably uphill) to get rid of some body fat.

And do some crunches and pushups a few times a day.

 

Repping 15 lbs != strong, let along strong as hell.

More on topic, i suggest running off some fat first, but not all of it, as you need fat to build muscle..

Then start a sit-up routine; each day doing a little more

it's going to take a while so don't expect a six pack in a week.. it will take about 3-4 months depending on how fat you are currently.

as for protein powder, you can get that at any big store like walmart.. or if you really want a big selection go to GNC. they are usually in malls and have about 50 different brands of protein powder.

 

first off i can "say shit" if i want to, nobody cares at which age you went through puberty, and thanks for the info, you must be gay.

Secondly it is not bad for you, unless you do lifting standing up, that will stop you from growing and may rupture your stomach,

Lastly, your 13, YOU WEIGH 70KG! LMFAO! THATS AMAZINGLY OVERWEIGHT, EXPECIALLY FOR YOUR HEIGHT, LITTLE FAT BRAT, you can't be strong as hell, the only way you could be strong as hell is by sitting on people while they sleep or by taking off your shirt to release your disgusting whale like body and its putrid stench.

your not gonna get ripped any time soon mate, you think your motherfucking strong? fucking whale.

 

Make sure you drink your protein shake within 30 minutes of being finished working out. This helps build muscle as well.

 

Where do i get protein shakes