a guide to a nice Six Pack?

since its the summer and now i have time off school,now i have time to work out.and i was wanted to build up my pecs and abs.im currently mid-14 so i cant lift weights.but i have dumbbell that’s 20 ibs. and i want to get ripped not “totally ripped” just a nice muscle and a nice six pack to win a girl.i dont want to be to strong.just like 75% build. can some one make guide that will make me at least start to show a six pack with in 1 month? by the way.im not fat,im average for my age.but i kind of look weak.i really want a six pack. i know,it involves diet and exercise,and im pre-paired for anything. can some one make a guide that includes what to eat and what not to eat. and how many sit-ups and leg lifts etc. i should do. please! i really want a good muscles and a six pack! thanks you! dont froget im 14 so i cant lift wieghts.

I’m going to say this to you:
NO Abdominal Workouts are necessary to Get A Six Pack. Look at people who have Six Packs. NONE of them have much body fat. The rare few who have abs that stick through a layer of fat that is thicker than most with six packs are VERY hard trainers and ADULTS (teens don’t build as much muscle). I would focus on diet and cardio because THAT is how you Get Abs, NOT through hundreds of crunches. In fact, crunches are one of the least effective ab developers. Try workouts that work on stability instead.

A six pack is GUARANTEED if you have a great healthy diet (absolutely no junk food, good protein intake of turkey, chicken, or fish, and mostly vegetables) and do your cardio (to drop your body fat % even more). However, most people will not trust me. Most likely, you’re going to go ahead and do some Ab Workouts anyways, so let me suggest a few good ones.
Lying leg lifts, crunches (not sit ups, sit ups are TERRIBLE for building abs), hanging leg lifts, PLANKS (really good…normal plank, and side planks), and the bicycle crunch. There are many better ones but seeing as you can’t lift weights, you can’t do them.

And you are very misinformed if you think you can get a six pack to show in a month. Unless you can already see an outline but it’s not quite the bam-in-your-face kind of abs yet, then you can’t get a six pack in a month. It’s a slow working progress, but you can do it if you follow these tips and do some research of your own. I suggest YouTube videos and bodybuilding.com. On YouTube, don’t trust the videos that say “Six pack guaranteed in 8 minutes a day!” NO. Never, that’s impossible. That would mean that the video is mainly showing exercises instead of proper diet because proper diet and cardio is a 24 hour working progress. I suggest scoobysworkshop.com (he also has a YouTube account, just look up like “scooby killer arm Workout” and you can find his account. I also suggest Rico Connor. Good luck!

Learn How to Do Six-Pack Abs Exercises – Free Guide

Abs Revealed $2.99 4+~~Human Kinetics~~Human Kinetics Interactive~~http://itunes.apple.com/app/abs-revealed/id420762232?uo=5~~2011 Human Kinetics, Inc.~~1.2~~4383765~~14188400~~http://www.humankinetics.com/products/all-products/Abs-Revealed:-The-Exercise-i-Library?associate=6408~~http://www.humankinetics.com/hksupporttechsupport

Abs Revealed: Enhanced Edition $17.99 4+~~Human Kinetics~~Human Kinetics Interactive~~http://itunes.apple.com/app/abs-revealed-enhanced-edition/id476027950?uo=5~~2011 Human Kinetics, Inc.~~1.0.0~~4687363~~112327359~~~~http://www.humankinetics.com/hksupporttechsupport?associate=6408

BuildBurn $0 4+~~MAAM~~Mark Jones~~http://itunes.apple.com/app/buildburn/id410025262?uo=5~~MAAM Apps~~2.1~~4814276~~8072189~~~~http://www.maamapps.com/a/Home.html

BuildBurnPlus $0.99 4+~~MAAM~~Mark Jones~~http://itunes.apple.com/app/buildburnplus/id410041188?uo=5~~MAAM~~2.2 **Facebook Sharing now Fixed**~~3756114~~7140344~~~~http://buildit-and-burnit.blogspot.com/

How to Build Six Pack Abs – wikiHow $0 4+~~wikiHow, Inc.~~wikiHow~~http://itunes.apple.com/app/how-to-build-six-pack-abs/id388321033?uo=5~~2010 wikiHow.com~~1.0~~2921252~~1790727~~~~http://www.wikihow.com/Use-the-New-wikiHow-iPhone-Application?sixpackabs

How to Get Perfect Abs $0.99 12+~~AppWarrior~~NAY MIN THU~~http://itunes.apple.com/app/how-to-get-perfect-abs/id377646199?uo=5~~AppWarrior~~1.0~~2729004~~274712~~http://appwarrior.com~~http://appwarrior.com/contact

Six Pack Abs – Discover The Secrets to the Best Abs Ever! $0.99 4+~~WebLantis~~Reimund Lube~~http://itunes.apple.com/app/six-pack-abs-discover-secrets/id405498035?uo=5~~Reimund Lube~~1.0~~3178612~~723364~~http://weblantis.com~~http://weblantis.com/support