How long does it take to achieve six pack abdominals? What should I do to achieve strong abs?
I would like to know how long did it take for you to get your own 6 pack abdominals. I have done almost every exercise and would like to know how long it would take before I can achieve this. My guess is that it would take a couple of days. I am 11 years old.
Thank you for your question, Troy! First of all, it is a bit hard for me to give a guess as to how long it would take for you to achieve it because of a few factors. First, you told me your age, but you didn't give me other vital information. For example, what is your current level of physical fitness? What is your weight and height? Do you have any illness or are you on medication? All these factors will affect your course of exercise in working towards getting a flat and toned abdominals.
I cannot tell you how fast it will be for you because it is dependent on a lot of things. Every body is different and responds to exercise differently. Some bodies respond faster, others respond quicker. Also, if you have a weight problem, it means that you also need to work on weight loss first so that the muscles will be more visible and will not be hidden under a layer of body fat. These are all variables you need to consider.
I would suggest that you first start working on your diet. Take a look at your diet and see if there is anything that needs improving. Are you getting enough fruits and vegetables? Are you taking too much salty, sweet or oily foods? Make sure you have enough protein and carbohydrates and work on cutting down unhealthy food options. Opt for grilled instead of fried. Studies have shown that by cutting down one sweet drink per week, a person can lose up to 20 pounds in 6 months to a year.
You should also try to have smaller, but more frequent meals throughout the day. Try to have 4 meals per day first, then work your way up to 6 per day. The portions should be a lot smaller. The increased in meal frequency will allow your body's metabolism to rise and this will allow for more fat burning and allowing your abs to be more visible.
On the note of workouts, you should be doing exercises for your entire body - the best combination would be, push ups, crunches, pull ups, lunges and squats. These five are considered the best (or one of the best) compound exercises, which work a SERIES of muscle groups instead of focusing on just one muscle. This means that you get most work out of one workout, and won't have to waste time. It's also good because it uses your body weight, which means that you can do this anywhere, and not just at a gym.
Make sure to get some rest too! Your body is still growing and developing, and from the ages of eleven to fourteen, it's quite critical that you don't injure or exhaust your body's tissues too much. It could lead to hampered growth, and you will be more prone to injuries.
Finally, do not, I repeat, do not, neglect cardio training. So many people have asked me why are they getting stronger, but they are starting to develop a bigger belly (for the males) and larger thighs (for the females). The problem is, they tend to eat properly and exercise, but they neglect CARDIO exercises. They simply focus on muscle building exercises, so your body tends to hoard the excess carbohydrates in various regions of the body (which differ for males and females).
The best form of cardio exrecise, which is tiring to accomplish but extremely effective, would be interval training. This basically means that when you go running, you start by warming up by running say, for 5 minutes. After that, interval training takes center stage. First jog at a slow pace for 30 seconds, then sprint for 10 seconds. This is considered one cycle. Attempt to complete 3 cycles the first time. This should be a litmus test as to how comfortable your body is with interval exercises. The next time you're out for another bout of interval training, try to do 3 cycles again (if you were struggling), or maybe increase it to 4 cycles (if you had no problems).
LISTEN TO YOUR BODY.
There is no hard and fast rule for interval training. It is very exhausting to do and you need to listen to what your body tells you. If you are in pain, stop! You should not be feeling pain, only discomfort. There is a very clear line between the two. If you are worried, do visit your doctor to get the all-clear signal and get further advice as your doctor would know how to tailor something that is SPECIFIC for you. However, what I have outlined here is what you need to do for your diet and exercise to work towards this goal. Take it as a journey and don't rush too hard. If you keep at it, there's no reason why you won't look amazing sooner or later. The best athletes kept training hard even when they didn't see results at first. Never give up.
You can always ask me more questions here, and thank you for stopping by, Troy!