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For teens who don't need to lose weight, but just want to develop more lean muscle mass, don't restrict portion sizes or food intake.

Simply stick to healthy, whole foods at most meals. Regular strength training will help you develop more lean muscle mass.

Talk to a coach, fitness professional or sports doctor about what type of training is appropriate for your age. Body-weight activities such as pushups, jumping and squats are OK for most teens.

Regular physical activity, such as running or playing soccer, helps keep your heart healthy — but doesn't necessarily build big muscles or flat abs.

If you do hit the gym floor, keep your expectations realistic. Gaining muscle mass is nearly impossible until a teen has hit a certain stage in hormone development.

Boys, for example, need ample testosterone to gain the kind of muscle that really shows. During puberty, girls gain more body fat, especially in the lower body , to support childbirth; this could make leaning out to get to a six-pack body fat level challenging.

A six-pack develops from strong moves that help build the muscles of the rectus abdominis and obliques.

If you have the ability to build muscle and have successfully lost extra body fat, moves such as plank, crunches and side plank help develop distinct muscle in your core.

Add back stabilizing moves, including bird dogs , to balance out strong abs. Even if your body isn't ready or genetically predisposed to developing a six pack, a strong core supports optimal strength and function so sports and daily activity are easier and more likely to be injury free.

Don't only lose fat and gain muscle to look good in the short term — but stick with it to support good health and physical performance for life.

Lisa Maloney, CPT. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4, hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings.

Andrea Boldt. Most teens want to look like pop stars and models, and they are willing to go any length to get their desired body. However, the process of how to get abs and flat stomach at any age — especially during the teenage years — can be a challenging and difficult task.

Sadly, some of the teenagers follow a restrictive fad diet that promises to help them lose weight in several days. As a teenager, the most important thing is maintaining a healthy eating habit as your body grows to assume its eventual shape.

Sustaining this healthy habit will also ensure that your body maintains the slim middle shape as you age. You can adapt these tips on how to get abs which will help you improve your posture, boost your body strength, and also flatten and tone your core.

Your six packs for teen s is just around the corner. We have taken time out to bring to you the various methods and tips on how to get abs and flat stomach for teens.

There is a common misconception among teens that skipping breakfast is necessary if you want to burn fat, especially in your belly area.

Nothing can be farther from the truth. Eating a healthy breakfast will prevent you from chewing on those junks that are loaded with calories.

Your breakfast should be of utmost importance whenever a teen is trying to lose weight, especially around the belly area. It is not only an important tip on to get abs and flat stomach, but it is also equally important for healthy body shape.

You can opt for one bowl of whole grain cereal combined with milk that is low in fat. For those teens that might have a busy schedule, whipping up a cup of a green smoothie should be no problem.

We understand that you might have class deadlines, peer pressure or family obligations. Some of our teenage even stay up late just playing video games or watching their favorite TV shows.

However, if you really want help on how to get abs and a flat stomach, then you must find some time and get adequate sleep.

Researchers recommend that you should have nothing less than 8 hours of sleep daily 1. Getting adequate sleep will not only help you maintain a healthy weight, but it will also improve your energy, mood, and concentration.

The impact of adequate sleep on your belly area has been emphasized by researches 2. It is equally important that our teens consume more fiber.

This will help them on their journey on how to get abs and flat stomach. Teens should always eat more foods that are rich in fiber.

Foods such as vegetables, whole grains, fruits, and beans are decent examples of fiber-rich foods.

Switch the diet from refined grains foods like white bread to whole grains. They should take their time when eating and should wait about 20 to 30 minutes before opting for a second serving.

In order to help our teens, get accustomed to this practice, they can start keeping a food journal. The food journal will help them monitor their food intake, especially when their cravings are about to derail their diet plan.

However, teens will have an easier time slimming down the mid-section if they eat smaller foods more often. You can do this by eating 3 meals with small portions daily.

In between, the teens can take 2 to 3 healthy snacks. You can use a smaller plate to serve your teens just to make it look full.

This will help to keep the food portions under control. Sugar Intake and belly fat have a lot of connection in common. Most of the food our teens consume have a lot of sugar in them which may hinder them in their journey on how to get abs and flat stomach.

Some of the foods that have high sugar content include ketchup, salad dressing, candy amongst other sweet snacks that our teens love to eat.

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You can certainly try to get leaner through a healthy diet and build taut muscles with strength-training exercise, but don't expect results overnight.

Men with six-pack abs usually have a body fat of between 6 and 9 percent and women between 16 and 19 percent. The same body fat percentages apply to the idea of a teen six pack, too.

To get to such lean levels, lose excess body fat through proper diet and exercise. Your body is still growing, so you don't want to put yourself on a particularly restrictive diet.

Plus, strict dietary rules makes eating at family meals and social events a challenge. Instead, focus on making good choices most of the time. Pass on dessert, sugary drinks, processed snacks, fast food and fatty foods.

Instead, go for options such as grilled chicken, lean steak, salads, steamed vegetables, fish, fresh fruit, nuts, brown rice, whole-wheat pasta and low-fat dairy at meals.

If a doctor has told you you're overweight and would benefit from losing a few pounds, know that a sustainable and safe rate of loss is 1 to 2 pounds per week.

This may not be as quick as you'd like, but being healthy as you lose weight is more important than gaining a washboard stomach.

For teens who don't need to lose weight, but just want to develop more lean muscle mass, don't restrict portion sizes or food intake.

Simply stick to healthy, whole foods at most meals. Regular strength training will help you develop more lean muscle mass. Talk to a coach, fitness professional or sports doctor about what type of training is appropriate for your age.

Body-weight activities such as pushups, jumping and squats are OK for most teens. Regular physical activity, such as running or playing soccer, helps keep your heart healthy — but doesn't necessarily build big muscles or flat abs.

If you do hit the gym floor, keep your expectations realistic. It is equally important that our teens consume more fiber. This will help them on their journey on how to get abs and flat stomach.

Teens should always eat more foods that are rich in fiber. Foods such as vegetables, whole grains, fruits, and beans are decent examples of fiber-rich foods.

Switch the diet from refined grains foods like white bread to whole grains. They should take their time when eating and should wait about 20 to 30 minutes before opting for a second serving.

In order to help our teens, get accustomed to this practice, they can start keeping a food journal. The food journal will help them monitor their food intake, especially when their cravings are about to derail their diet plan.

However, teens will have an easier time slimming down the mid-section if they eat smaller foods more often. You can do this by eating 3 meals with small portions daily.

In between, the teens can take 2 to 3 healthy snacks. You can use a smaller plate to serve your teens just to make it look full.

This will help to keep the food portions under control. Sugar Intake and belly fat have a lot of connection in common. Most of the food our teens consume have a lot of sugar in them which may hinder them in their journey on how to get abs and flat stomach.

Some of the foods that have high sugar content include ketchup, salad dressing, candy amongst other sweet snacks that our teens love to eat.

This is not to say you should not give your teenage children a treat, such as a piece of cake, once in a while. Most of our teens are used to sitting around playing video games, watching their favorite TV shows, or even concentrating on their smartphones.

Performing just 60 minutes of aerobic activities every week can influence your journey on how to get abs and flat stomach fast.

SE of the aerobic exercise you can peer include running, riding a bike, or taking a walk. Alternatively, you can register for an aerobics class just to challenge yourself more.

The teenage years can be a very stressful stretch of time. Peer pressure is the main cause of this stress alongside the demands from school.

Research has discovered that higher levels of stress are synonymous to an increased level of belly fat 3. Parents should always help their teens to manage stress levels by involving them in healthy activities such as a positive peer support group, engage them in creative activities, or taking their mind off with exercises.

Protein is one nutrient that the human body cannot do without. It is equally important in your journey on how to get abs and flat stomach.

This will be helpful in their quest for a flat stomach for teens. Foods like lean meats, yogurt, and nuts are a perfect example of foods that are rich in protein.

Protein not only helps to maintain a healthy body shape, but they also help to repair and build your muscles. It is important you work on the upper abdominal muscles on your journey to get abs and flat stomach.

The regular sit-ups do work, but if you want a faster result with much effectiveness, then perform the sit-ups on a stability ball.

This is simply because those regular sit-ups will only offer your body a limited range of motion. Once you get used to sit-ups on a stability ball , then you can take it a notch further by holding a hand weight on your chest as you perform the sit-up.

This will give you even more resistance. The teenage years are an extremely tough period. However, what you do with your body at this stage will most likely define your body shape for the remainder of your years.

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