Topic: How do I get a more toned body?
June 18, 2019 / By Alyx Question:
Hey :) i am 15, bout 6' 2 and weigh about 147 lb. I really want to make my body more toned, especially my chest and abs. My chest is really strong and well shaped round the sides but when the pectorals meet in the middle and round the bottom it almost looks like its fat. My abs are also quite strong but I just cant seem to get that six pack look. You can see the top 2 rows of the abdominals when you look at it from the side but not really from the front which is what i want. Can someone please help me? anything would be greatly appreciated :)
Virgil | 3 days ago
To see your abs you need to be very lean with a body fat percentage lower than 10%. This could also be the problem with your chest.
It is an common myth that you can tone muscles to make them look better. So do not waste your time doing countless reps and 'toning' exercises.
You are best getting your body fat levels down and building more muscle mass.
You seem to be making good progress as even seeing some of the abs is an acheivement. Keep up the good work.
Do about 200 crunches a day (six days a week), and do cardio to get rid of the fat that's hiding those abs. You don't want to focus too much on working out but getting a good diet, eating plenty of fibre, protein and drinking plenty of water and you should get those coveted abs in two or three months. I recommend drinking protein shakes and taking creatine after workouts.
HOPE I HELPED AND GOOD LUCK :)
You are not doing enough cardio ie running, biking, racketball, tennis, basketball. You should try running a mile as best as you can before each workout at least three times a week at your age try to get to at least a 10 min mile and gradually work your way down in time from that point to whatever time is best for you constantly challeging yourself to better times and if you stay consistent with running in addition to your strength and resistance the six pack will be there to stay
The MOST important thing is to eat naturally..without medicines, chemicals, "starving" your self etc.
first, it would be best for you to eat as healthy as possible..this will also help you considerably to lose weight gradually and naturally..
eat fresh fruits, vegetables, drink plenty of WATER..avoid all cokes, caffeines, smoking, alchohol etc. as these also add weight as well as they contain chemicals which disturb your natural bio rythmns as well as brain chemistry. try not to eat too much meat, and the meat you should eat should be "lean meat" such as steamed chicken and rice, or steamed fish with rice..and vegetables,, this should be your staple diet rice and vegetables with fruits..AVOID "JUNK FOOD" and "Fast Food" as this type of food is very unhealthy, lacking in vitamins really and has plenty of fattening molecules which make one gain weight and is very bad for overall health.
if you snack,, try fruits with yogurt or fruit yogurt and nuts.. nuts are very healthy for your body .and contain proteins.
go for walks every evening or morning or whenever you get time each day for 1 hour or 2 hours..make this somewhere you enjoy walking even if you have to drive a bit to there..and make this a daily routine..you will enjoy it once you get into it ..and it makes you feel great after..just walking for 1 hour or 2 hours.
if you do this..every day for one month ..you should lose around 10 pounds (.714 stone) per month until you get to your natural healthy weight.. look up on the internet for an idea of what your weight for your height should be ..and when you get to this weight,,your body will look very nice and you will feel very good.
10 pounds (.714 stone ) each month in 3 months you should lose 30 pounds (2 stones, 2 pounds)..for sure...but no junk food and dont drink alcohol or smoke, dont eat junk..just healthy food with vitamins and walking 1 hour or 2 hours every day..and drink plenty of water..this is guaranteed way to lose weight naturally and for good, if you stick to this, which you should,,as it makes you feel so much more positive due to the vitamins and lack of chemicals making you feel depressed...
btw, forgot to mention,,just in case you dont know how to really make healthy meals..buy a "food steamer" at your local deparment store..they are very cheap and work very well..as well as buy a "rice cooker" which is also very cheap..eating rice is a great way to get your necessary carbs "healthy carbs" to lose weight and has lots of natural energy inside. you can buy asian rice at most large supermarkets or if you have a local oriental market..they sale quality asian rice.. thai or indian rice is good "jasmine rice".. buy corn or canola oil to sprinkle on vegetables or rice before steaming to add to taste as well as you can buy several nice spices like "cumin" or "Curry powders", etc.just sprinkle on the vegetables before steaming to give nice taste.
drink "Green Tea" as this is very healthy and helps burn extra fat faster...you can buy quality green tea at most oriental shops or large supermarkets as well