Hi i´m 16 years old need to lose fat ( 6 pack) + gain muscle

[gangstarpt]

hello, i´m new on this forum so before everything thanks for all the support i´ll receive from you.

i´m 16 years old, very thin ( 60kg ) and i´m 1metre and 68 cm.
i´ve been working out for a lot of time but i dont find any results.

2 weeks ago i started to go to a gym bla bla

i´ve been doing everything i can to gain a 6 pack cause i´ve got fat in but also to gain muscle on the shoulders, legs, arms and chest!
i dont find any results. i try to always do many sit ups bla bla
maybe the problem is in diet, so could anyone please find me a good one to a type of person like me?

2 main goals are: loose fat on and get a larger chest/shoulders, and the rest will come with that...
i also would like to loose some fat on but and gain muscle on lower and upper back but i dont find any exercise

thanks u

[gangstarpt]

i would love to have a body like this guy

http://upload.moldova.org/movie/actors/ ... cena_2.jpg

[cassiegose]

Hi there!

If you tend to gain muscle on your shoulders, arms, legs, and chest then you should use that to your advantage. The more muscle you have the more fat you will burn.

Also.... at 16 you're most likely still growing. Give it some time and be patient. I know thats hard but its honestly true.

What kind of workouts are you doing? You might try full body workouts using just your body weight. Great exercises include squats, lunges, dips, incline/decline pushups, rows, pull ups, ect. You could also start incorporating jumping jacks, jumping rope, box jumps, sprints, stairs, burpees, mountain climbers, fartleks, ect as these are great for burning fat.

Those sit ups won't do much good for lose fat on your . In order to see that six pack you'll have to first lose the fat around your .... this will be done with a combination of healthy diet, weight training, and high intensity cardio.

What does your diet look like? Post an example of a typical day if you'd like.

I hope this helps. Please feel free to ask further questions if you have any! :)

[gangstarpt]

im the gym i usually run for about 15 min, and i do usually exercises for shoulders arms and chest...

at home i use dumbells 2kg each, and i do what comes to mind i dont really have a plan ( that´s bad i know )
sit ups and push ups i try to do as many i can in separate sets...

now here comes the worst part =D

usually i like to eat junk food, on the dinner. on the lunch i dont eat much... usually a soup and rice...

at the middle of the afternoon i always eat a cake and i´m always drinking coke and usually i dont drink water.

i know that´s really bad but i´m an open-minded person and i want to change and i´ll do whatever i have to

thanks =)

[swanso5]

[/quote] 2 main goals are: loose fat on and get a larger chest/shoulders, and the rest will come with that...
[quote]

no way...get big legs and back and the rest will come with those...

search the waterbury method by chad waterbury for a program although if you can't do 20 perfect lunges each leg, inverted rows and push ups then wts wont do a thing for you

for food go to diet section and read "before posting..."

[J_Flow]

For six packs I recommend Ricafranca's routine.
For big arms, eat big, and lift big. Check out Pete Sisco's workout, and try to follow it, works for me.