Abs

[Nongan]

I need help with an ab routine. Like many other people, I'd like to cut my abs more. I think my main problem is a higher amount of body fat. I have 10-12% body fat, and It covers up my abs. Its not alot of fat, but enough to keep the definition to come through. So my questions are: a) whats a good routine for building ab strength/definition b) how long do you expect it to take for some good definition to show and c) whats a good diet? (btw, here's some quick numbers: 5'10", 145 pounds, 15 years old, bench: 180, squat: 235, clean & jerk: 140, i work out 3-5 days a week and run 3-5 days a week for about 3 miles)

 

[White Sox]

check the diet forum out. routine wise, go with some V-ups, bicycles, hanging leg raises, etc. also, keep doing those compound and olympic movements. also give it time. you're only 15, don't sweat it.

 

[HunterUk]

For lowing your body fat sprints are better than steady state running, raises your metabolism so that you burn more fat throughout the day as I understand it whereas steady running prety much only burns fat whilst you are running. Look into HIIT for that.

white sox: could you please explain what v-ups are? havn't come across anything of that name before!

 

[White Sox]

For lowing your body fat sprints are better than steady state running, raises your metabolism so that you burn more fat throughout the day as I understand it whereas steady running prety much only burns fat whilst you are running. Look into HIIT for that.

white sox: could you please explain what v-ups are? havn't come across anything of that name before!

V-Ups: Lay flat on your back, arms straight above your head, legs straight out with your toes pointed. keeping only your butt on the floor, bring your feet up and arms up and touch, keeping arms and legs straight. bring back down, but keep your feet and hands an inch off of the ground. that's one rep. try 15 nice and slow.
agree about what you said on sprints. do those or else jog hard, break a nice sweat.

 

[HunterUk]

Thanks!

 

[Mr_Sinister]

I would say find a way to add weight to your ab exercises and work it like other muscles. The exercises I chose are leg lifts, decline twists (don't go all the way down, you'll end up depending on your hips to get you back up), and finish w/crunches (seated ab machine is good stuff).

Diet wise, I would usually say keto, but since you're young and 145 lb, try 40/30/30 and cut down on carbs when you do less activity. Finally throw in some cardio, 30 min for 3-5 days/week and you're good to go.