body fat percentage

[darkh3art]

height: 5'9 feet
weight: 160
frame: small
age: 15
body fat percentage: 20.23% (i do not know if this is accurate..i used mybodycomp.com)

I go on a reasonable diet and jog 5mph for 45 minutes everyday except sunday, which is 6 days of cardio, and i weight train.

As you can see from the five pictures attached: I have a small frame, and with clothes on, i look super skinny, but as you can see, i have a lot of fat.

My goal is to make my stomach lean, and where my bellybutton is tight, so that my abs will show.

Accordingly to my exericse plan, about how long will it take to reach my goal?

 

[Crimson_tide]

Well, if you are running, I think it will shed that fat, but make you look even skinnier in clothes. I think you should lift weights. It does reduce you body fat %, and also gives you some nice muscles, and gives you that lean fit and toned look. Maybe try doing crunches with a medicine ball, and make sure you're doing them correctly, otherwise you won't get much results.

My friend used to be a little chubby. Not really like you can see his fat, but he wasn't very lean. I think he was about.. 15% body fat, and then when he started lifitng, and now he looks really great, he's around 11% right now, and he's got some nice biceps, and is looking a lot leaner.

 

[chumo]

Reduce calorie intake by 500-600 cals/day under maintenance. Drink lots of water. Eat 1.3g of clean, lean protein per pound of bodyweight. Keep your complex carbs consumption to before 2-3pm. For ab work, do weighted ab excercises with a rep scheme of 5-6reps then immediately do another body weight excercise for 12-15 reps. Repeat that for 4 sets. Always change up your ab routine to keep the muscles building without hitting the "plateau" or "adaptation" stage. Since abs are a dense muscle, you can work them more often in a week, such as mon/wed/fri, remembering to change up your exercises. Try that.
P.S. the best ab workout I've found out is cardio. (Well the best way to see your abs)