I've been reading many things about how to reveal the abdominal muscles, and almost everything i come across says that you need to lose the fat covering them and they will appear, along with working out and exercise.

Everyone says that you need to follow a balanced diet, but I'm not really sure what that means, and would it be different for me since i am 15? Because I am still growing so do I need different nutrience than say a 30 year old person? I just don't know what to eat in order to lose the weight. I am by no means overweight, i just can't seem to reveal my abs because of some fat that is covering them.

Also, could you tell me what you think of my excercises and if this is enough with a combination of a diet to get rid of that fat? What I do is jog 3 miles every day, lift weights every other day, and on the weekends I go on 20 mile bike rides, I plan to go on those kind of bike rides every day in the summer, because I don't have time with school. Do you think that is a sufficient amount of excercise for me to lose the weight?



So if anyone could give me an example of a diet and what to eat and if its any different because I'm still growing, because I'm really at a loss, I usually just eat what ever my parents make and that isn't always the healthiest things. Thanks for the help.

do some research into HIIT, you can do that while running, otherwise I would say push yourself harder lifting weights, and its all about the diet my friend........

You can do all the ab work you want but if the fat is there you wont be able to see them. basically for diet you need to eat as clean (meaning no processed stuff,white breads and sugary stuff,fried foods but eating lots of good stuff)
heres some examples:
oatmeal,brown rice,sweet potatoes,whole grain cereals(not sugary stuff)whole grain breads(better if you make it your self or get artisan breads not so processed that way)
fruits and vegetables lots of them and they're good for you
lean meats like chicken breast,tuna,salmon,egg whites and my personal favorite cottage cheese.
you need good fats too like those found in salmon,raw almonds or walnuts, olive or canola oil, avocado and natural peanut butter
not sure how much of all this you need to eat but with the right combo of exercise and a clean diet you'll be able to get some better results

Thanks alot for the help guys. Another question... I know dieting is key, but it seems incredibly hard to get the recommended 6 meals a day, especially with the school lunches.

Is there anyway that you fit in all this recommended food? And do you think protein bars are a good way of getting protein?


Alright thanks in advance.

well, you do realise that the 6 meals a day is only like.. half portions, unless you are trying to gain weight or muscle mass. I find it hard for me to do it too, but usually I just pack a ton of healthy snacks with me. But I'm out of school now so everything is all good. As for protein bars... you might as well go with buying a tub of protein powder online or at your local health food store.

depends on how high your metabolism is and how clean your eating to know really how much you need to eat. (you could eat a little bad stuff and get all your cals in no prob. but healthy stuff you have to eat more food bc usually they are lower in cals)...the meals are divided into 6 meals of roughly the same size (calorie wise mostly) to fit it all in youd have to eat snacks between classes (not sure how much time you have)or at some point mid morning and mid afternoon your meals should be about 21/2-3 1/2 hrs appart(give or take )and bring a healthy lunch to school(not sure what your cafeteria would have)
im not a fan of protein bars, i rather have protein shakes made w/ skim milk but thats just me,(i dont like the way the bars taste lol) but if they work for you and your schedual then go for it. look around some are better than others.

Thanks alot for the help. I will take all this advice into consideration.

Oh and by the way, i tried that HIIF way of jogging today and I must say its incredible how much more of a work out it was for me than just keeping a steady pace the entire time, thank you.

Just remember push yourself! And isnt it great? if you can walk normal after it without waddling, next time run faster lol.