Your New Abs

I work out, and I do sit ups.
I want a six pack, what other types of exercises should I do, what machines at the gym????

Is there anything I should and should not eat.

my other question is, what helps to build your pecks. like i have them they just arent hard? i use a machine that is suppose to build pectorial muscles, but is there anything else i can do?

First of all, a low body fat percentage will get you a six pack. After you have a low body fat percentage, you do ab workouts to help define them so they show more. To get there, you must do cardio, such as running, jogging, etc. You can measure your body fat percentage along the way with a tool called a caliper.

As for the pectoral muscles, bench press actually is very good for them.

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I've read up on it and it seems a really great book..

Oh my life! A question with sensible responses! How quaint.
My wife's a fitness instructor and is aware of the book you mention. She runs body conditioning classes at various levels and her thoughts are that its well constructed with heaps of good information and sensible advice, especially regarding nutrition.

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Hi and i'm in a mission to obtain six pack abs. The reason I ask this is because I mostly eat pinto beans everday with a little bit of olive oil. My question is, is this good for a diet and do they contain any key vitamins that will help me in obtaining abs?

The site below reviews workout routines specifically targeted at abs but also includes many diets. Agreed with above, pinto beans are not bad for you however a diet of "mostly" pinto beans is not balanced enough for a healthy body…Good luck!

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Okay so my whole body is pretty much toned out
(because of swimming, hockey, & soccer)
the only part on my body i hate is my love handles
how do you get rid of them? please help!!

I have had many coaches, trainers, PE teachers…all of them told me that running is the BEST way to shed fat. Also called aerobic excercise… anything that get’s your heartbeat up really fast you will burn tons of calories and fat. I ran 1 mile everyday last summer and lost 43 pounds. It’s not fun…but RUN!

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I was told I shouldn't consume any protein after a workout. I'm trying to lose some inches instead of lbs. Does anyone have some good tips/moves for the core and love-handle workout?

You should eat something before and after you workout. Please go to these websites for details: http://www.amateurwrestler.com/health/eatingandexercise.html

http://diet.ivillage.com/issues/itimingmeal/0,,145t,00.html

Please read the recommendations below. Also, go to the book store and locate the book "Weight Training for Dummies". In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:

http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/

A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

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I recently lost a lot of weight. (yay!) I now have a trim stomach, but I still have small love handles. I have heard sit-ups which I will do, but does anyone have any other suggestions? I want to loose them fast so I can wear a bikini by the time our pool is done (saturday). I will do whatever it takes. I am on a 1200- 1400 calorie diet right now and eat very healthy. Any suggestions work except for surgery and pills.

Sit ups are a great way to rid of love handles, and also try doing Side Crunches; which is similar to sit ups except your body is crunching the sides of your body rather than the front.

I am not sure how easy sit ups are for you, but you might want to try 4 sets of 25 side crunches to start off. And only taking a 5 second break inbetween each set.

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I know that anyone can do exercises for abs or biceps or others muscles but how many of them are preformed correctly, theres is no use in working like mad and do them the wrong way.thank you

just bloody google it

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I've been on a diet for weeks now, and I've lost ten pounds– but I don't seem to be losing fat off of my stomach and thighs.
my excercise is usually jogging and situps.
I don't plan on replacing fat with muscle, I just want to get the fat off.
So are there any specific excercises that will get rid of the fat?

you may have to change your excercise a bit. our bodies tend to get used to what we toss at it. also, make sure you are doing situps the correct way, and multiple ways. you can try things like biking for 30-40 min. this will make the muscle longer and look thinner- but if you really just want to loose fat and not gain muscle, just eat less calories. but if you want to keep the fat off, without remaining on a diet the rest of your life, you may have to gain some muscle. oh and weight lifting, like a leg press really helps the quads and hamstrings.

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I have lost 15 lbs in 6 weeks on Weight Watchers (yay!) but none of the weight loss has been in my belly area (I am still the same pants size). Is there something I am doing wrong? Do you have any tips for me on how to lose belly fat?

crunches aren't goin to burn the fat, they'll build muscle and can actually make you look bigger.
run, anything cardio will burn fat, cardio=out of breath or breathing hard work out

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I know that you should rest muscle groups (such as the upper and lower body) everyday after a workout… I work out everyday but I usually work my upper one day and then my lower the next and continue on such a pattern throughout the week. I rarely don't work out on any given day… although I'm thinking I'll give myself Sundays off soon.

Back to the question… I heard from someone that abdominals you can do everyday… true or not? Do they also need the same time to heal like your other muscles… or can they heal faster and are ready the next day?

Your abs need rest just like every other muscle in your body. You really do need to take a day or two off every week so that your body has adequate time to heal. A good routine would be
Day 1: back and biceps (Pull)
Day 2: chest and triceps (Push)
Day 3: Legs and abs.

That way you can run through the whole cycle, take a day off, go through the cycle, take a day off, etc.

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