How To Lose Belly Fat Fast
how do teen guys Lose Belly Fat Fast?
im grounded for 3 months so i can only workout at home. im 15 , male, got belly fat. thats it. I wanna lose it. can u pls give me an ab routine, or anther workout at home, that i can do in order to lose this fat fast? thx
Doing an ab routine will help strengthen your abdomen and back, but to actually lose belly fat you will have to do some sort of cardio exercise. I recommend jumping rope if you aren’t allowed to jog. Jumping rope has a way of toning the upper body and abdomen, because you naturally tighten your ab muscles when you jump.
I would start jumping rope at 3 minute intervals, with one minute rest in between. Try to do as many sets as you can. Once you get to where 3 minutes is easy, start trying to go faster, and try to learn how to skip on one foot at a time. If you can do 10 minutes straight without stopping, then you should be in pretty good shape at that point.
Also, I would do some weight training exercises with some dumbells and a barbell. Don’t ignore your lower body, because your upper body won’t develop unless your lower body is developing too (that’s just the way our bodies work…they try to stay in balance). I would do squats and lunges for the lower body, and for the upper body I would do bicep curls (with the bar and with dumbells), the incline bench press and the flat bench press (with the barbell and with dumbells), the overhead press (with a back support using dumbells), side lateral raises (dumbells), upright and bent-over barbell rowing, and the most important exercise: the power clean.
Power cleans are a type of explosive exercise that will flatten your abdomen and streamline your upper body. The reason power cleans work so well on your abdomen is because when you are doing explosive type exercises, it is natural to clench your ab muscles before you are about to jump, and with the power clean you are actually using your abdomen a lot when bringing the weight up.
I would try to do about 4 weight lifting exercises after you finish a 20-30 minute cardio workout. If you are trying to “go heavy,” meaning trying to lift a weight that you can only do 8 or less repetitions of, make sure the next day that you lift you “go light,” meaning try to do light weight with lots of repetitions (12-15 repetitions).
You should try to do cardio (jumping rope, treadmill, or jogging) every day, and you should lift weights every other day. So a good regiment would be doing cardio M-F, and lifting weights M, W, and F. Remember, if you decide to “go heavy,” with your lifting on Monday, go light on Wednesday. For toning up, you really don’t have to go heavy at all, you can simply focus on doing light weight with a lot of repetitions. Try to do 4 sets of each exercise, but do at least 3. If you cannot do 3 sets of at least 10 repetitions, then the weight you are trying to lift is too heavy and you should try a lighter weight.
You can look up on the internet how to do the exercises that I mentioned. If I were to pick just one thing to advise you to do, I would recommend doing Power Cleans, however, jumping rope every day and doing power cleans 2 to 3 times a week would be ideal. However, jumping rope and doing 4 exercises a day, at least 3 sets of 10 repetitions, shouldn’t take more than 1 hour per day.
Good luck,
-Kidx
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