14 Year old looking for a routine

O

Owl

0
I'm a 14 year old male. I weigh 112 lbs and I'm around 5'5. I'm about 10% body fat and I'm looking for a routine that will be able to get me a 6 pack. I know I probably sound like the typical 14 year old that comes to these forums every so often who says he wants a 6 pack but I currently work out 5 days per week. I already work out but I don't really have any routine I follow, I usually just do whatever I feel like.
I don't play any sports but I'm strong and I have a lot of stamina. I'm fit but I want to get more buff.
I do each workout 2 times per day and I currently do

3 sets of 30 crunches
2 sets of 20 pushups
2 sets of 20 reverse crunches
and I curl 20lb dumbbells. 2 sets of 20 reps.

My diet is horrible. I eat fast food for lunch daily and this is one spot that I need to work on. I'm thinking of bring salads and more healthier nutritious food for lunch.

Basically I'm looking for a routine that will get me a 6 pack. Thanks
 
Change it up and recover!

Hey,

you're focusing a little too much on one thing, and it sounds like you're not allowing for recovery. So I have a few suggestions for you here that should help. Keep in mind that a "6 pack" is not just abs, but your entire core coming together in a package of supported muscles. You'll never support the bottom set of abdomen muscles without a strong pair of legs, and you'll never be able to support the whole package without a strong back. The core is literally the culmination of several parts of your body being fit.

First: FIX YOUR DIET. You will NEVER be able to hold it together with Burger King and Taco Bell in your system. Look into some nutrition plans for core building and muscular toning. Salad is not the answer if you want to gain muscle. You need to get into a recovery system that includes dense levels of protein, fruit before workouts, and plenty of carbs. Ration your foods, don't overeat or your body will just store the excess right in the area that you're trying to tone.

Second: Alternate your workouts. Doing the same workout a thousand times won't accomplish anything except making the muscles tired and getting them stuck in a pattern of only one type of development. Consider adding leg-lifts, back extensions and hamstring workouts to build your supporting muscles, get an exercise ball and look up core building on those. All of these things can be found online.

Third: Reps are not the defining factor of a workout. Control, resistance, and weight are key to building muscles. instead of doing 30 sit ups that may not include good form, add weight, slow down your pace, stay controlled, and do fewer reps per set. Your current workout is great for endurance athletes like myself, but you won't gain a "6 pack" the way you're probably defining it.

Fourth: Recover. Doing any workout twice a day is not only counter-productive but can be dangerous and lead to overuse injuries. Work out only 5-6 days each week depending on the type of exercise you're doing. Support your muscle building efforts with strong cardiovascular exercises to help support quick recovery. Use protein shakes, or supplements within a 20-25 minute window after you've worked out to support the recovery of the muscles (whey protein, glutamine in small doses, VERY small doses of creatine).

Fifth: Consult a coach at your school. Talk to one of the coaches of your teams. Ask them about different exercises and core workouts that will help. I personally could offer my services online as a personal trainer, but that would break the rules of the forum, so talk to someone local.
 
First: I agree with what you have just said but I only eat fast food for lunch. For breakfast I usually eat an apple, eggs and a glass of milk. I eat rice very often for dinner and there's always meat on the table as well.
I'll start eating fruit before my workouts from now on.

Second: I've tried searching online but there's just such a large array of workouts that it seems somewhat overwhelming to me.

Third: I'll stop doing more reps and I'll slow down and work on my form and maybe add some weights when the time is right.

Forth: What exactly do you mean by protein shakes or supplements and where do you think I may be able to get these. I usually drink some milk or chocolate milk after workouts because that's pretty much the only thing in my fridge.

Fifth: Would it be possible for you to help me through emails or through something else?
 
Owl said:
First: I agree with what you have just said but I only eat fast food for lunch. For breakfast I usually eat an apple, eggs and a glass of milk. I eat rice very often for dinner and there's always meat on the table as well.
I'll start eating fruit before my workouts from now on.

Second: I've tried searching online but there's just such a large array of workouts that it seems somewhat overwhelming to me.

Third: I'll stop doing more reps and I'll slow down and work on my form and maybe add some weights when the time is right.

Forth: What exactly do you mean by protein shakes or supplements and where do you think I may be able to get these. I usually drink some milk or chocolate milk after workouts because that's pretty much the only thing in my fridge.

Fifth: Would it be possible for you to help me through emails or through something else?
Click to expand...

The workouts online can definitely be overwhelming that's understanding. You can get your supplements at anywhere from wal-mart to GNC (usually in malls). Basically these are powders or vitamin pills that you add to your milk or take the pills with water. Generally for someone of your age and size, the powders will do. Whey protein and Glutamine are staple supplements that should be in these shakes after your workouts. They help you recover and build muscle mass slightly faster than just milk.

I will help you. (removed)
 
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