How much excecise do I need to do in order to get a body like this?

[Anonymous]

How many mins or hours should I
spend on working out?
And what should I eat in a day?

Updates

+1 y

The top tummy is my goal and the bottom tummy is mine.

[AdamThomas]

Two main things you need to do:

1) Resistance training - lifting weights or bodyweight exercises such as planks, squats, press ups, chin ups, rows, plenty of beginner exercises on youtube to start you off. Do these workouts three to four times a week and train your whole body, not just your core. Training your whole body burns more calories. It also helps you build a bit of muscle (you won't get big), and more muscle needs more calories to fuel = higher metabolism = build muscle burn fat.

2) Cardio - shorter with intensity (such as sprinting) is better than long distance and low intensity (jogging). A lot of girls who do a lot of long distance running look "skinny-fat", as in they have no muscle but they still have a layer of fat. Too much long distance work raises cortisol (stress hormone) levels which is catabolic (eats away at muscle, helps you gain/keep fat on). Short intense training does the opposite. You can do those 2-3 times a week, if you do them on the same days as your resistance training do them afterwards, not before.

As for diet, just eat clean and maybe have one cheat day or one cheat meal per week. Cut down on carbs, eat plenty of veg, drink plenty of water. Cut out sugar, alcohol, soya as much as you can. You'll probably need 1500-2000 calories a day.

[ConsultantIsBack]

It's diet too. Not just exercise.
Ya that body is way attractive, so that's a great goal. Work hard!

[Ziconic]

Diet has basically the same amount of importance as exercise lol, I agree. You could work out all day and eat things that aren't very good for you and won't look as good as you could have.

[ConsultantIsBack]

thanks mho

[Anonymous]

depends on your body fat and weight. everyone is different. jessica might have to start with a high calorie diet to gain muscle and lose fat but jennifer might have to cut calories first before she can put on muscle cause she is over weight.

[Anonymous]

training a lot maybe 2 years or more and a diet so it's the end of mcdo and all that junk food

[Polocrew]

Time doesn't matter when you workout, and exactly that. Like 8 months - 1 year, Chick in above pic have abdominal muscles you'd need to preserve when you cut

[Asker]

Oh wow I didn't expect that it would take so long.

[Polocrew]

Lol yea it looks like you never worked your core out so you'd have to cut first and build little muscle there and cut again

[Asker]

Yeah I haven't really worked out for a year. And okay so do I first need to do some cardio?

[Polocrew]

Cardio and core exersises with weights to preserve any muscle you can do when you cut. Yeah

[Asker]

Okayy could I know how long did it take for you to get a body like that? You look very very fit

[Polocrew]

I've been lifting since like 8th grade lol now I am senior year, Time doesn't really matter as much as nutrition and gym so.

[Asker]

I see cool! Well should I need to avoid carbon a bit?

[Polocrew]

Carbs? Don't lay em off completely, you need carbs to fuel your workout. Watch your macros and eat.8gm/yourbodyweightinpounds and save as many muscle as you can when cutting

[Asker]

Okayy thank you

[Polocrew]

Don't forget to add in weights when you do core, Just pick five exersises tsrgett upper lower and obliques and do it with weights

[Asker]

Oh weights are that important? I tried some core without weights but it was still so tough. But okay I'll try

[Polocrew]

Yep to preserve most muscles while you cut, they are important. It'd save mostly muscles there than fat

[Dantheman101]

She has a nice bulge

[Asker]

Huh? The bottom pic is mine

[Dantheman101]

She's bit thin

[Asker]

What are you talking about? I'm confused. So do you have any work out ideas?

[Let_me_do_that]

how do you look?

[Asker]

What? I put the pic The bottom one is me

[Let_me_do_that]

ok but you didn't mentioned its yours so

[Asker]

Oh okay sorry. my bad
So do you have any ideas?

[Let_me_do_that]

you look just fine why are you worried about it

[Asker]

I have some fat on my stomach which looks unattractive. But I'm not that worried about it. I just want a body like that top pic girl

[Let_me_do_that]

yeah its a little bit just do normal exercises on regular basis that's enough to get that shape