A
male
age
26-29,
anonymous
writes:hey! i know this is non related to love or anything but how do u work out your pec muscles? i am male soo and i have like lower bellyfat and i hate it, and i do run about 2miles every week, and i havent seen a change in those areasso help plzzthankss
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reader, anonymous, writes (11 February 2010): to be honest i used to have the same problam and running 2 miles week will do nothing. try and do 4 two mile runs a week at 10 minute miles and 100 press ups a day and with in a month you will see a significant difference good luck :)
A
female
reader, GoGreen126 +, writes (11 February 2010):
I forgot to mention--don't weight-train the same muscles less than 48 hours apart. Muscles need time to heal. Abs are an exception, they build differently, so you can work them every day. Do cardio daily, too.
--GG
I'd also say to eat right, but I assume you know that.
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A
female
reader, GoGreen126 +, writes (11 February 2010):
Boys under 15 aren't supposed to bench because their bodies aren't quite developed enough, in general. Lots of pushups will help for you pecs, though. If you want to bench, be careful about it. There are lots of good pectoral exercises--google it, as has been suggested.
For your abs, try my teammate's workout. He and all his friends that do it have 6-packs, so I've seen the results. Do crunches for one minute, as many as you can. Then lay on your side and do crunches upwards, each side, 1-minute. Do the bicycle, where you touch you elbow to you opposite knee for a minute, alternating 5 fast bicycle "pedals" and 5 slow. For one minute, lay on your back with your legs sticking straight up in the air, lowering them for a count of 4, back up in 1 count, over and over again. End with a minute of plank, focusing on your abs, or a more challenging exercise.
Jump rope. Run. It doesn't matter what you do, but do something every day. Work your way up to running a mile every second day. Then go to almost every day, and work up the mileage. It'll suck at first, but after a few weeks, it'll feel weird to not do it. I'm not supposed to run due to injury, and sometimes I get cravings so bad that I do it anyway. Exercise can be really addictive, but it's good for your body.
Could you try any kind of weightlifting program near you? That helps, too. I do one, and I'm a girl!
Good luck!
Message me with questions
--GG
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A
female
reader, Angzw  +, writes (11 February 2010):
Good pec exercises are bench press 3 sets of 12 reps, flyes on the cable cross over 3 sets of 12 reps and also dumbell pullovers 3 sets of 12 reps. As you become more accustomed to the routine you can adjust sets/reps/weight to continually change your routine so your muscles keep getting stimulation. For stomach 50 crunches a day (upper abs) and 50 leg raises a day (lower abs) and 100 broom twists a day (obliques) and ofcourse most importantly for abs, 20 minutes cardio a day where your heart rate is at about 143 beats per minute at your age. 2 miles a week is not enough; you need about 8 miles a week maybe split into 4 sessions. At your age, within 3 months you can transform your body. However, this is just basic info as an intro. Go to bodybuilding.com for more information. Look at the teen Transformations on that site for inspiration.
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A
female
reader, anonymous, writes (11 February 2010): Two miles a week isn't very much. You should aim to be exercising for about 30mins a day; not necessarily running but some sort of activity, even walking would be fine. 20 mins once a week isn't really enough.
You need to eat healthily, lots of fruit and veg, cut down on fatty foods and sugary drinks, the usual.
If you want to lose belly fat this means losing fat in general. You can't just lose it off your belly. However you can develop your stomach muscles which is where you will see the difference. I would recommend sit ups for this sort of thing. They are very effective.
For your pecs I would suggest press ups probably, although I don't know much about this as I am a woman....just google pec exercises and you will find loads out there.
Remember, however, that you are still young and your body will probably develop on its own in the next few years. But you can help it out with some moderate exercise and a healthy diet.
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