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needing to lose some.
OK. i am a 14 female at 5'2. i weight about 125. i need to lose some weight. i want a six pack and i work out all the time but nothing happens. please help me
Some one in desperate need,
jaclyn
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
First off, having read the other answers and just so you dont go off wasting your time, you cant lose weight from a specific area of the body. Humans can only lose fat from all over (with genetics playing a role as to what gets emphasised). Muscle growth can however be targetted.
To lose fat you must have a negative calorie balance. You can work out all you want, but if your diet is poor then its very possible not to lose weight.
A proper diet implies eating frequent small balanced meals (this helps boost your metabolism). A meal every 3-4 hours is recommended. Try to eat balanced, avoid saturated fats, avoid junk foods, and eat a few hundred calories a day less than you burn. Balanced meals should have a moderate amount of carbs and protein, and a small amount of good fat.
Healthy foods include things like chicken, turkey, tuna, lean beef, vegetables of all sorts, cottage cheese (low fat if possible), fruit, oats, rice, etc. Take care to keep the carb portions moderate (even fruit). Healthy fats (in small regular doses) can be obtained from things like fish, nuts, olives, olive oil, canola, flax, etc.
A sample meal might be 100 grams skinless chicken breast, a potato, and a small salad with olive oil. Or it might be 200g of cottage cheese, an apple, and a few walnuts. You get the idea, small and balanced.
Also, eat in preparation for what you are about to do. Your slightly larger meals should be before periods of activity not afterwards.
Now, to get a 6 pack, you not only need to lower your bodyfat percentage quite a bit, and you also need to work your abs. For weight loss, cardio is the most important (e.g. running, stairmaster, certain sports, etc). Resistance training (e.g. weights) can be really great too if you have the time.
I dont really know what sort of workouts you do now, so its hard to advise you how to work your abs. However, focus first on diet and cardio, to lower your fat percentage. Start working in some ab training (e.g. crunches, leg lifts, etc) two to three times a week depending on your other activities.
Good luck.
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Ok you gotta make it a little more specific... where do you wanna lose weight? Tummy?
To tone your abs- Do a few crunches. maybe about 25 and then break. then repeat. I have a lot of other ways. You can can do this, which is called the boat, lay flat on your back. Bring everything up except have your tailbone on the floor. So your legs are up and bent, and your head is up with your arms out. so it's kinda like a sit-up, except your feet are up to and you are balancing on your tailbone. stay like that for about 1 minute. ((if you are shaking... thats a good thing! I always shake when I do that)) Another exercise is lay down flat on your back, then hold on to something that is sturdy (like a chair, or couch) then lift your feet up and get them to be vertical ( so you are forming your body like an L) Then slowly lower your legs, but do not touch them to the floor. Then lift them back up. If you want it tougher... then lower them to 1 side, but don't tip your body over. Oh and here's 1 more- again lay down and hold onto something sturdy. Then roll your legs up into your stomach ( like the fetal position ) and roll yourself up so that your back is no longer touching the floor. So the only thing touching the floor would be your shoulders. Then slowly roll back down but keep your legs rolled into your stomach. Don't drop them to the floor! then roll back up and repeat.
I hope I explained that good enough.
-volleyball2150
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14/M
It really all depends on what kind of workout you do.i workout in my garage so if you want a 6 pack or somethin you should focus more on running and bench pressing cuz thats what id do
P.S-if you bench press find your max and do 75% of it so your max increases.also do a range of workouts hope this helps lady
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