KAMJIIN wrote:Cardio works the abs. Crunches and sit ups don't work.
Curls, pull-ups, push-ups, and benching for the upper body.
See a personal trainer for a more detailed schedule than this: Upper body one day, cardio the next. Don't work the same muscle groups two days consecutively.
That is part garbage advice sorry.
Sit ups do work - proper sit ups. I do a few hundred sit ups every night and my abs are becoming pretty solid.
You DO need to get rid of your fat first before you tone up, and cardio is the best thing for that.
When I was doing my weight loss part, I was running at least 10k a day.
Breakfast One - 2 slices of wholemeal bread toast, glass of orange juice.
Breakfast Two - Bowl of porage
Lunch - Soup and a few slices of wholemeal bread.
Dinner - Meat, Veg etc
Snack on whole foods such as nuts or seeds or anything else which releases energy slowly, and dont go for quick energy foods as they wont sustain you.
I worked on a routine where I did not cut my calorie intake, but rather used running to offset my calorie intake by burning it off.
Try and cut junk food out a bit at a time - dont go cold turkey - it will never work.
I also have a set of skipping ropes which I use if the weather doesn't allow me to go running.
.. once you have lost the flab, then you can start toning up. Look at using heavier weights if you actually want to properly bulk up, or more reps if you want to tone up.
To the original point. Sit ups work great on your abs if you learn how to do them properly.
Some additional pointers.
Try and not have 3 large meals, but rather break it up in more smaller meals - this will keep your metabolism ticking more.
Exercise in the morning if you can - again this also keeps your metabolism ticking faster during the day which will help.
Finally. Allow yourself a day in the week where you can eat what you want for being good during the week - this is a tried and tested method on the basis that if you were to eat a litre tub of ice cream on a sunday (just as an example), you would not absorb as many calories/fat as if you eat 1/7th of the tub every day of the week. I always allowed my sunday to be my junk day as a reward for hard work and not eating any crap during the week.
Lay off the beer, or try and drink lo carb beer if you can find any. Or better yet, leave it out altogether, and if you want to drink have a spirit with a diet mixer - not as good as beer of course, but its a sacrifice you need to make.
If I can think of anything else I will let you know.
Chris
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