the only time you would need Gatorade is if you are doing some really really long runs, as in greater than 15 miles (or some other form of high endurance cardio that will deplete glycogen) and even then it would be better to use 100% fruit juice as it is natural and contains more vitamins. However jogging merely 20 minutes a day is not going to even come close to depleting glycogen levels. Take example me, 6 days a week I do 35 mins of HIIT style sprinting and water is a sufficient recovery beverage for me and I am 15 5-7 150lbs >10% BF. For lowering body fat yo need to create a slight calorie deficit which will be achieved through cardio and strict nutrition (or simply strict nutrition although it is much easier to do when combining both as you can eat more
) so to answer your question 20 mins is the minimum you should aim for at least 30-60 mins of cardio.
thank you so much for the specific answer... how long will i lower these body fats?
well to have visible abs you need to have your bf down to about 10% at your weight you probably do not want to drop any weight so you should work on lowering bodyfat while increasing muscle mass which will take a while so really there is no specific answer. You may see fast results as a teen however you may not, it really will depend on how hard you train and your genetics (mostly how hard you train). Basically in order to have 6 pack abs with your current weight you would have to drop 6lbs (2.7kilos) of fat which would put you at a severely low weight. So back on the subject of how much to run, you should jog in between 30-60 mins 6 days a week and on the seventh day do something low in intensity or you could do in between 20-40 mins of HIIT every odd day doing steady cardio on the days in which you are not doing HIIT doing low intensity cardio (such as walking) one day a week.
I only do a lot of pull ups and chin ups in my backyard like 100 overall pull ups + chin ups.. in a set and in rep... not in once...
sooo... jogging 30min-60min everyday + 100pullups/chinups (3-4times a week) = IT'S A GOOD START TO HAVE AN ABS? ^_^
Thanks for your answer sir
