Bodybuilding Forums

So I began working out last year and I've been on and off due to my busy schedule. I am 16 years old and about 140 pounds......maybe less......5'8"........From my knowledge in order to build muscle mass one must intake vast amounts of protein (approximately 1-2 grams per pound of body mass) and manage 8-12 reps of weights......(naturally there is a lot more to this, but this is a very broad perspective) I also know that in order to build abs, one must get their body fat percentage down to the single digits....cardio is key to obtaining abs.....The issue is though I hear that cardio impedes the building of muscle, so I was wondering how a person can balance obtaining abs and obtaining muscle both at once.......

Mark's programme explains exactly what you're looking for - workout regime, nutrition, amount of protein, cardio vs. weights, etc. His THT programme is available as a free download and really works, there are loads of people following it here. My advice would be to follow it 100% and be honest with yourself as to whether or not you're cheating! I've downlaoded programmes in the past and to be really honest I thought I knew better and adapted them as I saw fit, e.g. changed exercises around, didn't follow a proper diet, skipped squats, ate too little or even too much protein, etc. That just won't work. Decide you'll try it for 10 weeks (which is nothing really, you have nothing to lose in 10 weeks) and decide you will follow it to the letter. It's the only way to do it and it will get results. Good luck!

Cardio is not key to lowering body fat and getting abs, it's your diet. Cardio, in terms of its benefits to physical appearance alone, is nothing but a buffer for a bad diet. Get your diet on point from the tips and eating strategies that you can find here, do your THT resistance training, and you will see abs come out without the need for any long duration catabolic cardio.