I recently received the following question from a 14 year old boy via YouTube, nickname Volim23:
“Hi Bob, I’m 14 and i really want to get my arms and abs ripped is there a way to get this quickly?”
My Answer:
Hi Volim23,
Thank you for your kind comments. I appreciate your interest. Since you are 14 years old you still have a lot of growing to do! I didn’t start weight training until about 15 or 16 years old. Someone your age should NOT push too hard or be too concerned with getting big or ultra ripped for example. Are you involved with school sports? If so, using basic weight training to help you perform better during sports will help you get thicker and defined.
Unless your metabolism is unusually low for a 14 year old, the cuts and definition should come from your increased exercise activity.
Whatever your activity level, if you are not well defined at this point don’t worry! At 14, you’re body is approaching the heights of its development. Hormones are coursing through your body like a runaway freight train. Pushing too hard as a teenager could be counter-productive at this point.
For anyone, the quickest way to get ripped is to do INTERVAL Training combined with good eating. Wind sprints are a great example — I used to do them each season when getting ready for wrestling, track and baseball.
Do interval training 2-3 times per week max for 20 minutes each session. Why? Because sprinting burns fat better and longer than moderate or low intensity traditional cardio like jogging.
Regarding my abs training I spend about 30-45 minutes per week on them. I like to do superset circuits with rest for abs. For example:
Example Circuit:
Lying Bent Knee Leg Lifts – Lying on back, hands and arms out resting on floor, raise your knees & thighs perpendicular to the floor with calfs/shins parallel . Do a set of 15-20 reps of lowering your legs and raising them slowly (count of 3 up and count of 3 down). Rest 45-60 seconds…. and then immediately do…
Reaching Situps – Lay on your back with feet planted firmly in front of you and knees bent pointing up toward the ceiling. That’s the starting position. Next do a slow, deliberate situp with your arms and hands reaching 45 degrees towards the ceiling. Sit up so your torso is perpendicular to floor. Then immediately go back down to starting position. 3 count on the way up. 3 count on the way down. The reaching part of this exercise places extra resistance on your upper abs. Rest for 45-60 seconds. Then do…
Bicycle Kick Situps – Lay on your back, body flat on the ground. Tuck your hands just behind your ears. Pull your knees and legs up so your thighs are perpendicular and lower legs are parallel to the floor. Raise your shoulder blades off the floor a little and begin by touching your right elbow to your left knee while extending your right leg out, followed by touching your left elbow to your right knee while extending your left leg out.
When doing this exercise correctly, you will look like you are riding a bike flat on the floor and at the same time twisting your torso up to touch your opposite elbow to your knee. do 15 Reps and Rest 1 Minute before doing a second and final circuit.
Do this circuit TWICE each session, 2-3 times per week and your abs will “pop” I assure you!
Posted by: Bob Thomson
Tags: abs exercise, abs training, abs workout, Interval Training, teen fat loss, teen fitness, teen muscle