Alright first, don't listen to anyone who tells you to do cardio. When you do cardio, the first thing it burns off is MUSCLE. Not fat, not stored calories, MUSCLE. Then once the muscle is gone, you'll burn off your stored calories ("energy reserves") and then the LAST THING that you'll burn off is fat.
Working your muscles actually burns fat in the process, because muscles themselves are fat-burning machines.
I can't stress this enough, do NOT do cardio.
Second, diet is everything. Ask any fitness expert, the exercise to diet ratio should be 2:8.
Meaning sweep out all of your chocolate bars, candy, sodas and potato chips. If you get the craving, it won't hurt to have some Kettle Sea Salt chips or a few pieces of a DARK chocolate bar every once in a while (every 2 weeks or so, allow yourself ONE cheat day unless you're trying to go cold turkey.) If you're trying to get abs, you'll need a lot of protein. Try to get a handful of walnuts everyday, they're highly nutritious and full of amino acids. They've also got a decent protein value. Though, honestly, they taste like sawdust, so what I always do is drink some skim milk to wash it down, or add some raw honey to it (a tablespoon of raw/unpasteurized honey mixed with a pinch or two of cinnamon is a great contributor to your overall health.) Try to get a green vegetable with every meal. Chew some broccoli before breakfast, naw on some asparagus at lunch, down some spinach before dinner.
The best thing to do for protein would be to get a gram per pound of body weight. If you weigh 150 lbs, get 150 grams of protein per day. The best way to do this would be to have a protein shake. Mix one full scoop of protein powder into unpasteurized milk for the best results.
Third, exercise! DON'T do sit-ups. Sit-ups are a waste of time, all they do is trick you into thinking that you're working your abs but really they're just breaking your back for you. Crunches are good, but they'll only get you so far. If you can do more than 20 crunches, do some "bodybuilder" crunches. Bring the top-half of your torso up as far as you can, pause, then slowly lower yourself back down. If you can do more than 20 bodybuilder crunches, it's time to add some weight. Take a 5-15 lb plate, "hug" it against your chest, and do bodybuilder crunches. Add more weight once you can do 20 reps with your previous amount of weight. Now, here's something that most people won't tell you:
Crunches and ab exercises aren't the only exercises that will you give you a six pack!
Working your quadriceps (front legs), hamstrings (back legs), pectorals (chest) and latissimus dorsi (back) will all contribute to your abdominal muscles.
Hope I could help! Feel free to email me with any questions you may have. Good luck!
do 3 ab exercices of 3 different reps every time u go to the gym is enough.. avoid carbs before bed, and have a cup of not cold water the first thing in the morning... Remember me (-;
If you ever attempt to preserve a diet plan you often discover that many diet plans suggest that you entirely stay away from specified meals groups such as carbohydrates and at finish all the pounds that you lost (if you get to drop them) are coming back.
Comments
Alright first, don't listen to anyone who tells you to do cardio. When you do cardio, the first thing it burns off is MUSCLE. Not fat, not stored calories, MUSCLE. Then once the muscle is gone, you'll burn off your stored calories ("energy reserves") and then the LAST THING that you'll burn off is fat.
Working your muscles actually burns fat in the process, because muscles themselves are fat-burning machines.
I can't stress this enough, do NOT do cardio.
Second, diet is everything. Ask any fitness expert, the exercise to diet ratio should be 2:8.
Meaning sweep out all of your chocolate bars, candy, sodas and potato chips. If you get the craving, it won't hurt to have some Kettle Sea Salt chips or a few pieces of a DARK chocolate bar every once in a while (every 2 weeks or so, allow yourself ONE cheat day unless you're trying to go cold turkey.) If you're trying to get abs, you'll need a lot of protein. Try to get a handful of walnuts everyday, they're highly nutritious and full of amino acids. They've also got a decent protein value. Though, honestly, they taste like sawdust, so what I always do is drink some skim milk to wash it down, or add some raw honey to it (a tablespoon of raw/unpasteurized honey mixed with a pinch or two of cinnamon is a great contributor to your overall health.) Try to get a green vegetable with every meal. Chew some broccoli before breakfast, naw on some asparagus at lunch, down some spinach before dinner.
The best thing to do for protein would be to get a gram per pound of body weight. If you weigh 150 lbs, get 150 grams of protein per day. The best way to do this would be to have a protein shake. Mix one full scoop of protein powder into unpasteurized milk for the best results.
Third, exercise! DON'T do sit-ups. Sit-ups are a waste of time, all they do is trick you into thinking that you're working your abs but really they're just breaking your back for you. Crunches are good, but they'll only get you so far. If you can do more than 20 crunches, do some "bodybuilder" crunches. Bring the top-half of your torso up as far as you can, pause, then slowly lower yourself back down. If you can do more than 20 bodybuilder crunches, it's time to add some weight. Take a 5-15 lb plate, "hug" it against your chest, and do bodybuilder crunches. Add more weight once you can do 20 reps with your previous amount of weight. Now, here's something that most people won't tell you:
Crunches and ab exercises aren't the only exercises that will you give you a six pack!
Working your quadriceps (front legs), hamstrings (back legs), pectorals (chest) and latissimus dorsi (back) will all contribute to your abdominal muscles.
Hope I could help! Feel free to email me with any questions you may have. Good luck!
2
do 3 ab exercices of 3 different reps every time u go to the gym is enough.. avoid carbs before bed, and have a cup of not cold water the first thing in the morning... Remember me (-;
Do alot of Cardio to burn off the excess fat then eat very healthy while doing alot of core strnghtening.
Try asking an expert I don't know very much
If you ever attempt to preserve a diet plan you often discover that many diet plans suggest that you entirely stay away from specified meals groups such as carbohydrates and at finish all the pounds that you lost (if you get to drop them) are coming back.