A skinny 15-year-old can achieve a six-pack by focusing on making lifestyle changes. Factors include cardiovascular fitness, core strengthening exercises, strength training and diet. Maintaining a healthy weight through regular exercise and healthy eating is an effective strategy to achieve flat and toned abs, says fitness trainer Jillian Michaels in "Making the Cut."
Step 1
Perform 30 to 45 minutes of cardiovascular fitness daily to help your body burn off excess fat in the form of calories. Cardiovascular exercises also increase your heart and lung strength. Examples of cardio exercises include walking, jogging, running, cycling, swimming and skiing.
Step 2
Aim to strength train with free weights or weight machines two to three times a week. Strength training increases lean muscle mass, which in turn helps to increase your metabolism, or how fast your body processes energy.
Step 3
Focus on core-strengthening exercises to effectively tone your abdominal region. The muscle groups involved in developing a firm and flat stomach include the transversus abdominis, rectus abdominus, internal and external obliques. Core exercises include crunches, leg raises and twisting exercises.
Step 4
Eat small, frequent meals throughout the day to keep your energy levels up. Metabolizing food requires energy, so when you are frequently eating you are burning extra calories, says author David Zinczenko in "The Abs Diet."
Step 5
Drink at least eight to 12 glasses of water a day to stay hydrated. Water transports nutrients, increases metabolism and eliminates wastes. It also helps to regulate fluid balances in your body to prevent water retention and bloating in your abdominal region.
Tips and Warnings
- Consult with a doctor before changing your diet or exercise.
- Not all individuals will achieve the same results.
References
- "Making the Cut : The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You"; Jillian Michaels; 2008
- "The Abs Diet "; David Zinczenko; 2004
- "Flat Belly Diet"; Liz Vaccariello, Cynthia Sass; 2008
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