help
Moderators: Boss Man, cassiegose
help
Well this is the thing, I am 14 years old, at the age of 12 I started to notice body fat, of course I didn't care the way I looked at that age at the age of 13 I started hitting the gym, by now I have good muscle mass and within friends they think I am "ripped" unfortunately I don't feel so good about self this is because even though I have gain muscle mass and lost some body fat, I still haven't completely lost the body fat around waist, meaning that abdominal muscles don't show and if i lean to the sides body fat shows. I started eating 5-6 small meals a day and using protein shakes a month ago and I still go to they gym 3 times a week. Unfortunately summer is comming (south america) and I still haven't lost the body fat in abdominal zone, any help/tips and if you can, can you post a cardio workout I can use.
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fitoverforty
- VETERAN
- Posts: 3543
- Joined: Fri Apr 17, 2009 12:47 pm
Re: help
Hello & welcome!
First things first, I think it is great that you are taking steps now at your young age to exercise regularly and eat 5 to 6 meals a day w/protein shakes. It sounds like you have made some great progress since your friends say you are "ripped", that is awesome!
As far as the body fat around your waist, I think it will take some time, but with continued hard work and maybe some adjustments to your eating and exercise you will get to where you want to be.
If you can list what you are eating in those 5 to 6 meals a day and also what is your workout routine at the gym on those 3 days a week - what exercises you are doing and how many sets & reps, then maybe we can suggest changes to help "fine tune" your eating and exercising to help them work together better.
A good cardio workout is doing interval or HIIT training. Whether it is running on a treadmill (or outside) or using an elliptical machine, or a stationary bike what you might want to try is doing repeats (3 to start with) of 30 seconds going fast, followed by about 90 seconds of going slower (recovery time) then back to 30 seconds fast / 90 seconds slow - repeat this cycle 3 to 4 times. This is just one example of HIIT or interval training you could do for cardio, you can research and google other types of HIIT or Interval workouts.
The main thing is to take your time, be patient, educate yourself on how the body responds to the combination of proper exercise and healthy eating to find what works best for you.
Good luck to ya!
First things first, I think it is great that you are taking steps now at your young age to exercise regularly and eat 5 to 6 meals a day w/protein shakes. It sounds like you have made some great progress since your friends say you are "ripped", that is awesome!
As far as the body fat around your waist, I think it will take some time, but with continued hard work and maybe some adjustments to your eating and exercise you will get to where you want to be.
If you can list what you are eating in those 5 to 6 meals a day and also what is your workout routine at the gym on those 3 days a week - what exercises you are doing and how many sets & reps, then maybe we can suggest changes to help "fine tune" your eating and exercising to help them work together better.
A good cardio workout is doing interval or HIIT training. Whether it is running on a treadmill (or outside) or using an elliptical machine, or a stationary bike what you might want to try is doing repeats (3 to start with) of 30 seconds going fast, followed by about 90 seconds of going slower (recovery time) then back to 30 seconds fast / 90 seconds slow - repeat this cycle 3 to 4 times. This is just one example of HIIT or interval training you could do for cardio, you can research and google other types of HIIT or Interval workouts.
The main thing is to take your time, be patient, educate yourself on how the body responds to the combination of proper exercise and healthy eating to find what works best for you.
Good luck to ya!