ABS!

   The percentage of your subcutaneous fat is certainly over 20, try to lose it at 15% with a lot of cardio (running, swimming, cycling, sports). 2-3 times a week fitness is ok but for the purpose you have set you have to run a lot apart from fitness training. If you really want to lose subcutaneous fat, know that it requires a lot of perseverance and patience, it will take you years, so be patient. Success!

   This one with the embossed press is next to the gene. Probably if you don't have it, some chemistry training and diet would help you temporarily. It sounds dumb, but how come professional athletes like footballers often don't? I say that so you don't get obsessed. There is nothing better than sports and diet!

   Include cardio in your workouts, to mark your muscles you need to melt belly fat. But unfortunately, you can't melt fat in zones, or you melt all over your body or you don't melt. That is why it is not possible only with abdominal presses. Take 15-20 minutes 2 or more times a week for active sports. When you add to this the diet plus abdominal presses, you will see results.

   Thanks to everyone for the tips! To number 1 - I wrote on the net (belly fat percentage) and in the images I saw a picture of bellies and under the pictures are written subcutaneous fat .. I do not know how true they are, but mine coincides with the one that says 20% exactly. For now, my goal will be 15%.

   Include running 2-3 times a week - only with abdominal presses will not work.

   The press is made with proper nutrition, and it is NOT Vanya Chervenkova's diet at all, or as they say there. If you wait to get an abdominal press - you're wasting your time because it won't happen. I'm telling you this as a person with a clear press who has done no abdominal exercises for over 2 years, and I'm sorry that I've ever wasted time with them in my life. Get into a calorie deficit, increase your workouts (2-3 times a week is too little), do basic heavy exercises such as bench press, deadlifts, squats, shoulder press, etc. and you will get the press out. And as strange as it sounds to you - no, you do not need any cardio at all, and even if you overdo it, it will seriously interfere with your results, and I tell you this from personal experience, unfortunately. You're a young boy, it won't be that hard to get the press out, although it will be difficult for you to get for this summer if you are on 20% subcutaneous fat. I made the tiles for the first time at the age of 31, and before that I honestly didn't even believe that I had abdominal muscles, but with the right changes in diet and training, and things took a turn for the better. :) Good luck!:)

   Proper nutrition and running. You get up in the morning before school, run for 20 to 40 minutes at a moderate pace, 2 to 4 days a week. You plan what you will eat (it is not so difficult) and you try to be in certain norms, according to your height and physique. And this should not be a temporary diet, but simply your diet (the word diet means the sum of all things eaten, not just some temporary condition). Most people have a problem with wanting everything to happen in weeks. You will see people who invite you to eat 1000 calories a day, run 20 kilometers, do 500 abdominal presses, live in the gym and the truth is that you will achieve "results" quite quickly, but the price is not only your limitations and efforts. Any excessive load on the body leads to consequences that only become more severe over time. that such starvation and exhaustion, at some point leads to reduced physical and mental capacity, because you overload with training and do not give the body enough to work properly. And the biggest nonsense you can do is to go on excessive diet, super heavy training, in moments of great stress (exams, balls, marriages, etc.), and at the same time to go to work / school . I know people who have had anemia, joint injections, depression, and so on, trying to have "perfect" bodies while under a lot of daily stress. It's all about balance. If you eat healthy, if you train well, albeit a little slower, you will achieve visible results. because you overload with training and do not give the body enough to work properly. And the biggest nonsense you can do is to go on excessive diet, super heavy training, in moments of great stress (exams, balls, marriages, etc.), and at the same time to go to work / school . I know people who have had anemia, joint injections, depression, and so on, trying to have "perfect" bodies while under a lot of daily stress. It's all about balance. If you eat healthy, if you train well, albeit a little slower, you will achieve visible results. because you overload with training and do not give the body enough to work properly. And the biggest nonsense you can do is to go on excessive diet, super heavy training, in moments of great stress (exams, balls, marriages, etc.), and at the same time to go to work / school . I know people who have had anemia, joint injections, depression, and so on, trying to have "perfect" bodies while under a lot of daily stress. It's all about balance. If you eat in healthy norms, if you train well, albeit a little slower, you will achieve visible results. marriages, etc.) as well as going to work / school at the same time. I know people who have had anemia, joint injections, depression, and so on, trying to have "perfect" bodies while under a lot of daily stress. It's all about balance. If you eat healthy, if you train well, albeit a little slower, you will achieve visible results. marriages, etc.) as well as going to work / school at the same time. I know people who have had anemia, joint injections, depression, and so on, trying to have "perfect" bodies while under a lot of daily stress. It's all about balance. If you eat healthy, if you train well, albeit a little slower, you will achieve visible results.

   You did NOT start training seriously, because 2-3 times in the gym is not a sport for us. You just keep fit. Decreased enthusiasm.

   Thank you again! I have already started running more often. For last week 4 times, and this one I will try to become 5. There is no way - more often at the gym, because now I am shaped at school and there is a lot of drama and great nerves, but in the summer I take a card and I hope it helps as much until the meal I will look for somewhere a good diet to follow.