From fat to six pack

[LGiZzLe]

I suggest treadmill get some endurance then start lifting...

 

[Bonk]

When I started I did 10 pounds each arm with 100+ reps.

Did some crunches,squats,lunges,push ups and jumping jacks.

Then went for a nice jog.


Worked for me. =)

 

[Rune Shadow]

You should prolly use gym for training.

Do different exercises every few days.

 

[st33l3rs fan]

I have a very in depth lifting schedule that i do every day, but I will give you a quick run down of it,

On Monday I do Bench press and Squat

On Tuesday I do speed and agility training

On Wednesday I do Powerclean and Deadlift

On Thursday I do speed and agility training

On Friday I do Bench variation and squat variation, usually towel bench and box squat, and every now and then deep squat and close grip bench

On Monday, Wednesday, and Friday I do the 2 core lifts I listed above, and add 6 Axillary lifts (calf raises, bicep curls, calf raises, lat pull downs, pull ups, push ups, roman chairs, ham curls, incline bench, shoulder shrugs, dips, step ups and many many more)

I lift in 5 week cycles, with different reps each week
week 1- 3x3,
week 2- 5x5,
week 3- 5-4-3-2-1,
week 4- 10-8-6,
week 5- 3x10

I have followed this routine strictly for the last 3 years and charted my weight that I lift every day. Right now I am a 6'3 185 pound reciever and safety on my football team and my current maxes are:
Parallel Squat- 405
Bench Press- 205
Power Clean- 225 (yes I power clean more then i bench )
Dead Lift- 375
Box Squat- 515

I do this every day in school with the rest of the Off season football team and it counts as my Gym credit every year

I just bought a bottle of Creatine the day before yesterday and im going to start taking it, Ill let you know if it helps me any

This is just what I did, It got me bigger, faster, and stronger and was fun to do (to me at least )

 

[Sei Italiano]

im not deadlifting or anything im still growing

 

[Shroom Thrash]

im not deadlifting or anything im still growing

As long as you start out deadlifting with a light weight and learn proper technique it wont effect how you grow.

 

[shakaka]

Where do i get protein shakes

If you read my post, you would know.

You can buy the powder at any big store like wal-mart or if you have a GNC in your mall go there for a wider selection.

It will be around the medicine stuff, and will look like this:

 

[st33l3rs fan]

If you read my post, you would know.

You can buy the powder at any big store like wal-mart or if you have a GNC in your mall go there for a wider selection.

It will be around the medicine stuff, and will look like this:

most of that stuff tastes really bad, but it does help alot

 

[Infernal Dave]

I think you shouldn't dramatically try to change your body at this age, because you're still growing. As your body continues to grow, it's going to alter your growing. Yes, you may want to lose SOME weight, but not try to change your life completely.

A time that you should consider going from 'fat' to athletic/muscular/intimidating/however you call it, is when you stop growing, which might occur when you're around 16-18.

My point is that I think you should just try to lose some weight. Do not go overboard, and try to be buff since you're a young teen, and growing.

 

[waltrulz]

what you want to do is CUT, basically starve yourself, eat very little, at 155lb and only 5'5 your over weight, you would want to cut down maybe 15 lb, I doubt you do any sports, cause you haven't said anything about it. YOU DON'T WANT TO LIFT WEIGHTS NOW, you need to build a strong core, and base for weight lifting, you're an overweight 13 year old, lifting weights alone will not give you results in any rational deadline (summer), lifting weights may take up to A YEAR, not a few months, I suggest doing a cardio sport; Swimming is the best because there is no load bareing joints, running is also good, builds up endurance very well, basket ball requires talent, and other people, very fun tho. Now I bet a thousand dollars you won't take my advice about not lifting, so I'm going to tell you only lift once a week, otherwise what is going to happen it you may have crazy strong pecks (benching) and super biceps (curls), and a 6pack, but no real foundation, you most likely won't be able to do a full body workout, I know I can't with the equipment I own, and been collecting for the past 5 years, I'll post more latter

 

[Sei Italiano]

been a day, bump

 

[cricket148]

myprotein.com is the best place to buy protein powder

 

[Skyline GTR]

Honestly at your age you should be regularly preforming vigorous activity for 1 hour a day. Just join a team sport like soccer or a running group, this will keep you interested instead of forcing yourself to lift weights.

 

[wylde_monkey]

First of do a lot of cardio work and burn off body fat. No use having ripped muscles and there covered by fat. May sound simple but requires a lot of work, if your already pretty fit then just do exercises like crunches to work your abs. Generally weighted exercises work best but for your age you might not want to go all out and damage your body.

 

[we are kings]

If you're 13 years old you shouldn't be getting 'ripped' because you'll hurt your little prepubescent body.

Sharcoth your correct

And sei italiano
my brother is in 7th grade
quarterback for football team
and curls 55 pound dumbbells in each hand
and benches 190
You kid
are a pussy
Good luck getting layed

p.s. hes in 7th grade!!!! 12 yrs of age

 

[Pshynosis]

You're too young to work out. Why can't you believe it?

 

[jumangi]

wow, you're only 13, I thought you'd be a bit older than that haha. Yea I really wouldn't worry too much about weight-lifting at your age. fyi how much you can curl means nothing, it's all about how much you can squat or deadlift-two best weight-training lifts if I had to choose.
http://www.crossfitkids.com/
good resource for you ^

 

[.Pot Head.]

join a gym?

anyways theres a guide somewere on this forum that shows how to get bigger arms. just look.

 

[Mephetic]

To get a 6-pac from a overweight body, It must take you at least 1 year of good training.

 

[Wilson1992]

Lifting doesn't get you abs. You have to do excercises to target your abdominal muscles. I got mine naturally thankfully, just played soccer and did swimming through highschool.