How do I work to get a stronger abdomen?

[iJoel]

Hi guys,

I am always jealous of guys when they take there shirt off, pose for a picture and there abs are like so strong and muscley. I just wish I could get as good as them and I think this is my starting point.

I have the modervation but I need to seek answers.

For me I am not a sporty person, I dont think I would ever be and I know it may take longer since I am not into that much sport it takes an effect on comparing myself to sporting guys my age.

So, please guys my questions are:

1. What are some good meals and foods to keep consistent with?
2. What are great excersizes that I can do ever day with detail and if you have any links to website that help me keep to a strict session.
3. Some really good tips like: how long should I do the stretches for, how long it may take without doing sport and when should I start seeing results?

Thanks, I really appreciate it :)

[Requin]

This isn't really puberty, but I can't think of anywhere else for it to go, we don't really have a health and exercise forum.

If you want to have a muscley body and look good. Eating a good balanced diet is the best way to start, so lots of fruit and veg and cut down on the fizzy drinks.

To get a good body, and since you don't like sports that is a bit of a downer. BUT not impossible. Jogging/running is a great way to keep healthy and fit, and builds your stamina and muscles.

With the stretches and exercises, start small and work your way up, if you start to do 50 sit ups straight away then you'll struggle, try and do maybe 10 each day, and after you find it easy to do 10, move up to 15 or 20 and so on. I don't know any sites but just start small and work up.

It takes a lot of effort to look good and have a healthy body, so be prepared to put in the time.
I hope that helps. :)

[Strength]

Sit ups, push ups, chin ups and free weights are the way to go.

[Antares]

Boys Puberty :arrow: VTGH

[Skeln]

Answer 1:
Just eat healthy, but that doesn't mean you have to go on a diet. If you eat alot, then work out more. There's a thing called callories, and they havce a bad reputation because people think that too much calories make them fat. This can be true, but calories are energy and you need alot if you want to have alot of energy. Even fat calories can be burned into muscles, so don't eat alot, but don;t eat a little. Just drink healthystuff, and eat healthy stuff. But don;t go on some sort of strick diet.

Answer 2:
First of all, let me tell you that the models who pose for pictures...yeah their muscles aren't natural. Muscles can be easily photoshopped and most likely the models take steroids. So it will be more difficult for you to get like them because you want to go the natural way. Let me tell you, don't try the steroids because they have bad affects...they make your testes smaller! So if you want you can get those nice and small, or you can work on doing alot of sit ups and any form of stretching and exercise that works on your abs.

I suggest sit-ups with a partner holding down your feeet, and I even add 14 pounds worth iof weights when I do sit-ups so I get a better work out. I have a strong abdonem, but yeah it's hard to notice I have a 6-pack so don't expect your abs to be buldging like the models. Strong abs aren't abs that are seeable, they're abs that youcan tense the muscle and they're as solid as a rock. Those are good abs. You don;t need noticable ones. Also, even if you want noticable abd not everyone is genetically qualified for a 6-pack, some can only go up to a 4-pack, just to let you know.

Answer 3:
You shouldn't force yourself while stretching or doing exercises, so just go on until you start to get tired out, eat a little (not alot) and rehidrate yourself. You wont see results immediatly, it will be a few months before your muscles will become noticable.

[iJoel]

Wow guys, thats great advice. I am definitely going to start straight away!

[Furby]

Puberty is the best place to start as your hormones and testosterone become high producing, i do 40 situps, 40 pushups, and 40...idk what they are called(but they work out your triceptces, can't help you there very difficualt to discribe also =p), and i do that every hour.
Also what every you decide remember to build on it or you won't see results, btw the more reps you do the better.

[iJoel]

Puberty is the best place to start as your hormones and testosterone become high producing, i do 40 situps, 40 pushups, and 40...idk what they are called(but they work out your triceptces, can't help you there very difficualt to discribe also =p), and i do that every hour.
Also what every you decide remember to build on it or you won't see results, btw the more reps you do the better.

Wow, yea that's exactly what I want to head into try doing. Maybe you could give me some links to some descriptions on those ? :)

[Stevo 69]

getting abs is not easy, you have to work and work and work hard.

But the basics can have great achievements, just do the regulas: Sit-ups, Ab-crunches, drink lots of water and eat right, use free weights and push ups to get bonus arm development. Also when lifting wieghts, lift out and up, this is hard to explain but lift away from the body and out to the shoulders, this works your lats, inbetween your armpit and ab muscle, it should increase the ab size

[bobtom]

Yeah, I wanted a six pac for the same reason. I did sit ups every day. And now I have my six pac and I can do 100 and some sit ups straight.

Keep it up :)

[iJoel]

Yeah, I wanted a six pac for the same reason. I did sit ups every day. And now I have my six pac and I can do 100 and some sit ups straight.

Keep it up :)

How long have you been doing these sit-ups for?

[Specter]

Hey buddy, I’m your knight in shining armor. :yeah:

Here’s the number 1 best way to get ripped, it only takes a couple mints a day. :eek:

Each day I want you to do as many site ups as you can in one mint, then brake for 30 seconds and do it again for another mint.

Then do crunches as many times as you can in 1 mint, then brake for 30 seconds and do it again.

In 6 weeks you’ll see a big difference. If you run each day for at least 20 mints it’ll help as well. :yeah:

Good Luck!

[INFERNO]

Cut down on the unhealthy foods, eat fruits, veges, proteins, etc... . Myself, I go to a gym where they have an ab-crunch machine. For this, you do the same motion as you do for a traditional sit-up, however, you then add on however much resistance you wish. You can also either use a machine or just do this on the ground (I do it on the ground), where you lie on the back and do a sit-up, however, you bring your elbow to the opposite knee while doing the sit-up. Also, you can tensen up the abs and do a sit-up while pulling a weight down onto the abs or, if you get a trustworthy friend, have them drop a medicine ball onto the abs. Conversely, you can do exercises with a medicine ball yourself.

[iJoel]

Great guys, thanks. These are all great ideas. My dad signed me up to a Gym and is going to get me some private sessions with a trainer, I am soo excited hehe!

[MoveAlong]

1. As far as good meals/foods, try eating things with a good amount of vitamins and minerals. Protein is important, of course, but most Americans get must more protein than they need daily! The reason I say vitamins and minerals is because not only are they good for your muscles, but also they can make your skin healthier (thus making it clearer), and help you have more energy. Why not be healthy too? You don't have to completely stop sweets...

2. When most people think of building abs, they immediately think of six packs, situps and crunches. I personally don't like situps, and crunches are a good exercise, but they aren't the only excercise. There are also oblique crunches and leg raises, which work the other part of your core - the obliques (side muscles) and the lower abs.
A hot midsection isn't just abs, because your abs are just that sheet of muscle on your tummy - having tight oblique muscles also helps your look.

:showoff: One of the books I have, Powerfully Fit, it describes how to do good crunches:
"lie down, keeping your back as flat as possible-arching strains the back and takes a load off the abs. Fold your arms across your chest and keep them there. If you lift your arms during a crunch, momentum-not your abs-does all the work. Keep your knees bent at a 45-degree angle, about 3 to 4 inches apart. Feet should be flat on the floor and no more than six or so inches from your butt-any farther and you'll start arching your back...Now it's time to crunch, so keep your neck relaxed and tuck your chin towards your chest-this minimizes strain. Slowly curl your torso upward. Your shoulder blades should be curled slightly up off the mat, no more than six inches off the floor. Your lower back should never leave the mat. Don't let your knees touch as you go through the crunch-that's cheating...After just a few crunches you should start to feel a burning sensation as though you'd done a dozen old-fashioned sit-ups."

The book also has a paragraph on oblique crunches:
"Lie flat on your back with your knees bent and your fingertips cupped behind your ears. Now let your legs fall as far as they can to your right side, so that your upper body is now flat on the floor and your lower body is on its side.

Keeping your shoulders as close to parallel to the floor as possible, lift your upper body up until your shoulder blades clear the ground. Concentrate on the oblique contraction and hold the crunch for a second. Then lower to the starting position and do your next rep. Don't rest between crunches-keep your abs tight. After one set on your right side, switch to your left and continue."

3. As far as not being sporty, I TOTALLY understand, I just can't fit in with those sporty people. But you don't have to be in sports (or for that matter, do crunches) to get a good looking midsection! I know people who are in dance, swim, and running, who don't do crunches, but have great abs or really lean bodies. Those activities naturally exercise your abs - so maybe you should try getting a new little hobby or joining one of the teams. You might enjoy it!
Getting a gym trainers help would also be a great idea! It's really good to have a guide.

It will take a long time to develop abs. They probably won't come in a months time, or even 2 months time - so you better enjoy the wait! Good luck iJoel! :)

[Moneyjr]

well if you want define i suggest doing crunches of different styles (look them up)

like v-ups or chests push-crunch ets.

or for good result um theirs this ab machine frogot whats it called. its has no floor just a hand and a back seat, and you would pull your self up.
then you either lift your legs up and down or move then straight, back and forth and it works out your abs very nicely.
we did this for swimming

[Blazin]

Gaining muscle takes a lot of hard work and takes while. If you just want abs then try to do 60+ sit ups a day, push ups also help because with strong abs you dont want small boobs haha.

[Capote]

Cut the sugars and fats. Load up on Protein!

[turtle7]

well i just think if you dont do sports and things that you should not just jump into doing a ton of different things, start slow. or you could get hurt. like hernia/pulled muscle etc.

[Kaleidoscope Eyes]

Please don't bump old threads, this one is several months old.
:locked: