Abs training

[hirofied]

Hi, this is my first post on the forum, so please spare me any harsh criticism. I have no idea if this is the right section to post my question, but I couldn't find other sections that fitted it better.

Anyway, to my question. I'm 17 this year ( a little young, I know), and I do weight training thrice a week. I'm not trying to achieve a bulk body, but rather a lean one. I've seen improvements in my chest, back, shoulders, biceps, triceps, thighs, or calves, but however, I have trouble trying to make my abs pop up. I have four visible pecs, but I'm not even sure if they are authentic, or because I'm too skinny, but my main purpose of this question is: How can I make the last two abs pop out? I do heavy cardio for running, swimming, tennis, basketball and volleyball on alternate days, and my metabolism is highly active. I do not have a special diet. Whatever abs exercises (sit-ups, crunches etc) I've tried did not work.

Thus, I'm asking for help and advice here. Thanks in advance!

 

[Big_BK]

Well ab exercises will only make the muscles themselves bigger, not burn the fat in that area. What does your diet look like?

 

[hirofied]

It's difficult to describe, as I'm asian and do not have time or money to indulge in special diets. It's basically a typical morning, lunch, dinner diet. Common teenager diet, if I was to say. But I have no problem with body fat, and in fact, people do call me skinny at times.

 

[Big_BK]

What does you being Asian have to do with what you eat?! When i say diet i don't mean eating certain things to lose weight. Diet means what you typically eat day to day. The reason i ask what you are eating everyday is because diet is number ONE in any type of training. Without proper nutrition your body will not do what you want it to do.

 

[hirofied]

Because Asian people intake different sort of food. I comprehend what you are trying to say, but what I'm trying to pass on is that I have no fixed diet. I just eat what comes to me. And despite gorging carbo, or protein, I never seem to grow fat. I still stay lean and thin.

 

[TQ_]

If you are not going to break down what foods you eat so people can improve your diet you are not going to get your answer.

 

[hirofied]

You see, a problem here is that, my food is local. Something like.. MEE POK. You wouldn't even understand what that is. That's my problem, and it's not that I do not want to.

 

[lockdownd7]

Are you able to identify the nutrients in the food you eat, i.e. carbs, fat, protein, etc.? That would be a good starting point. But, if I had a guess, I'd say you're not eating enough. For a teenager as active as you are, you're going to need a lot of calories. At least 3000/day. On the training end, the fundamental compound lifts are great for ab development. If you want to add more specific ab training, generally exercises requiring stability are better like planks, l-sits, etc.

 

[hirofied]

Are you able to identify the nutrients in the food you eat, i.e. carbs, fat, protein, etc.? That would be a good starting point. But, if I had a guess, I'd say you're not eating enough. For a teenager as active as you are, you're going to need a lot of calories. At least 3000/day. On the training end, the fundamental compound lifts are great for ab development. If you want to add more specific ab training, generally exercises requiring stability are better like planks, l-sits, etc.

Thank you for your understanding. I'd say it's near impossible, because it doesn't come from a pack or anything. It's not a standard meal. It's from hawker centres. It's hard to describe, but I hope you get what I mean. Anyway, it'd be better if you could post an ideal diet for me to follow. And also, could you go into more details on what exercises I could perform? Thank you very much. I appreciate it!

 

[Nomak666]

Being asian is not an excuse to eat poorly. But you say you are skinny but have fat at your stomach, you have the body called "skinny fat". your not fat but your not ripped, correct? well before you find a workout plan, the first thing in fitness is nutrition, then cardio, then resistance training. that is the essentials, but you take away 1 out of the 3 and you will not get the results you want. well i cant type up whole diet because i dont mind eating chicken 3-4 times a day but you might. so heres a link to a site that will enlighten you on a diet. the diet insist on 3 shakes a day, i would take out one of them and put in another solid meal. You probably eat alot of white rice, which isnt good if you want abs. white rice digests too quick and when your body doesnt use all of it, it will store it as fat. stick to BROWN CARBS, anything thats 100% whole wheat, brown rice, sweet potato, oatmeal (not the flavored ones, just plaion oatmeal and if you want addd cinnamon and splenda, no table sugar), whole wehat pasta (make sure its 100% because some say wheat pasta and its made with half brown flour and half white flour. basically ou dont want any white carbs, such as white bread, white rice, white pasta, white potato, WHITE IS BAD, LOL. check out the link here, itll give ou an idea of what your getting yourself into

Bodybuilding Nutrition - Sample Bodybuilding Diet