for a long time ive had weight problems, it wasnt actually that bad, but i had some belly fat. ive always wanted flat abs and ive tried doing 100 sit ups per day for about 3 months ! sometimes i lift dumbells too, i am 12 years old, 143 pounds and 5′4. Can anyone please tell me how to get flat abs and lose all of my fat? Because school is starting in a month and i want to have them within about 1 month to 2 months, how can i get them?

What you gotta do first is lose some of your fat. Give yourself 3-4 weeks to do that. Eat fruit, veg, salad.. As healthy as you can! Exercise, drink alot of water!
Then once you reach.. say 135 pounds, start doing press ups, run alot, sit ups. Eat fish, chicken, egg’s, beef. Ect. Still eat fruit and Veg though, make sure to treat yourself sometimes.

is there an exercise book or routine or workout video i can get that could work to get me a body like bar rafaeli or meagan fox but maybe a little thicker for a booty and boobs? I really want thinner arms and abs and inner thighs. i also want to get a much curvier bigger booty. Thanks. 10 points best answer!

Hi Shelbs..I answered your other question pertaining to this also..here are a few different links to add to the ones I provide in other answer as well. First one pertains to Megan Fox’s diet and exercise routine and second second link is regarding BAr Rafaeli exercise routine, third link regarding her diet. She rides horses like me..and it’s an amazing workout..hope this help in what your looking for.

http://www.flabbynot.com/?p=329

http://www.celebritydietdoctor.com/bar-refaelis-workout-plan/

http://www.dietsinreview.com/diet_column/02/bar-refaelis-swimsuit-issue-diet/

ok ive lifted on and off so lifting isnt new to me. but i just got out of the police academy and i want to get big and strong, and i dont need to be toned, just look big too.

ive also gotta lose 10-12 pounds (personal acheivement) and im not sure how to start my lifting. and i know less weights more reps and more weight and less reps.

so im really looking for a weight lifting/cardio routine/schedule. (ive got a treadmill, stationary bike, and an eliptical if that helps with the cardio part) i mainly want a big upper body: arms, chest, shoulders, and abs

thank you

do push ups on your knees………….. start with 10 with your arms shoulder width apart, then do ten more with your arms wide, finally do five more with your thumbs and pointer finger touching to make a triangle… try not to rest inbetween unless you absolutely need it.
if it gets too easy do it on your feet instead of your knees, up the reps, or do it on your feet and then on your knees as well.

that’s just a good arms workout in general.

even though you can’t do pull ups you can do a modified one..

get a chair or something, stand on it, and hang off of an object then jump and try and hold your chin above whatever yo are hanging on……… slowly lower yourself or if that’s too easy try and do 3-7 sets of 5 pullups and count SLOWLY to 4 on the way down

after that get on the treadmill and jog for ten minutes and turn it up to a safe but fast speed and do ten sprints for 20 seconds with a 30 second break…

ABS: hold a leg raise at about a twenty degree angle for 30 seconds 5 times… then do flutter kicks for 20 seconds 6 times. and then a plank and side plank for about a minute each side ……… REPEAT 2-3 times

http://i904.photobucket.com/albums/ac243/123GoCowboys123/abs.jpg

can I have them by august 23rd and what should I do?

I would say 4 weeks… you have to focus on reducing your body fat% (BF%), because even if you do tons of ab workouts and strenghten your ab muscles, they won’t be seen under the layer of fat.

So Eat healthy meals (lean proteins, green veg, nuts etc)
Do a fatloss workout routine 3times a week, or so -ex [mon, wed, fri]
Do ab workouts twice a week (for abs & obliques) -ex [tues & thurs]

hope this helps a little, goodluck

I want to get abs and muscles at home. But without using weights or anything that has to be bought. Just a way to get abs and muscles at home.

I have heard of a program which concentrates on making abs through actions we do daily and food habits. This is very good when you have less time for workout. Although this is a paid program but you can still try to subscribe to their mails which provide the same program in bits on a daily / weekly basis. They concentrate mainly on food habits and workouts derived out of your daily actions.

Access it at:
http://sunil.we.bs/truthaboutabs.html

i want to work out for the girls in my school and for basketball season. any ideas?

For calf muscles, try weighted "leg-raise" and for abs, conventional crunches and sit-ups.

What is the work-out most football players do to get muscular abs? What is the diet to get muscular abs like a football player? If you are or were a football player, please list it as a source.

I do sit ups on a incline bench with a 10 lb weight held behind my head. sounds light but its a workout! also try leg lifts, crunches, bycycles and anything else you can think of. like i tell everyone else, there is no magical workout you just have to put in the time.

well about how many months or week will it take to get a six pack
i work out my abs 4 like 20 minutes a day
basically how much time will it take to get ut

if you want to lose body fat on your stomach plus achieve a visible six set of abs, this technique is just designed for you.

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I’m trying to flatten out my stomach to hopefully help my self-body image. I’ve been doing sit-ups and crunches, but I’m not satisfied with the results I’ve been getting. What other exercises (abs related) can I add in?
Also, I have been doing a great deal of cardio (thank you marching band and dog walking!)

What you have to know first is that, contrary to popular belief, there is no such thing as "spot training". This means that ab workouts do not necessarily burn fat in the belly section. Any form of exercise that you do will burn fat all over your body, including your belly. In addition to weight lifting, cardio is the best thing that will help you get tone and lean. Apply the HIIT method (High Intensity Interval Training) for the best results. All this means is that, regardless of what type of cardio you choose, you have to perform it at a very high intensity for a short period of time, rest for a few seconds, and repeat. Ex. If you are a runner, then sprint all out for roughly 30 seconds, then jog or walk at a brisk pace for 2-3 minutes, and repeat several times. What this does is that it forces your muscles to start and stop quickly, keeping your body from adapting to your workout routine and thereby going into a "plateau", where your metabolism and fat burning capability slows down to conserve energy.

In terms of what type of cardio is best for burning fat, swimming is hands down the most efficient. I am a swimmer myself, and was consuming over 3500 calories a day just to keep from LOSING weight while I was racing. It also places the least amount of stress on your joints, and there’s nothing quite like oxygen deprivation to keep the blood pumping ;).

Ok so I have slimmed down to the point where in the shadow it looks like I have abs but I only have a little progress of abs

So how do I get rock hard abs? I know I have to eat a lot of protein, and I do stay away from fat foods, and sugar

My metabolism is awesome, it wasn’t good before bc I was fat before and yea

So my workout consists of a lot of things

Time: 1 hour 30 min

Exercises: for cardio, 6.0 speed on treadmil then 3.0 speed by the 15th minute and stop at the 25th minute

Then elipticol and I reach a minimum of 100 calories on that

After the cardio, I work with weights for 15 min

Then for abs: I do three 50 sets of crunches and then three 30 sets of sit-ups and I do this for 15 min

And yes I do stretch

And my BMI is 21.3

My weight is 132 lbs

My height is 5′6

What else do I need to add?

And how long will it take before I can get those rock hard abs?

Thank you very much

also, I’m 14

routine is good for the sake of having a routine so you get exercise out of habit.

Instead of repeating the same movements I think you should try something like judo, wrestling, and jiu jitsu. It’s much easier to get used to running hard for 20 minutes in comparison to rolling for 5 minutes.

If you don’t want to do any of that because you get sick of getting man-handled, just throw in variety.

sit-ups
crunches
butterfly kicks
scissors
mountain climbers
leg-ups
crawling/climbing
about 100 other things I don’t know the name of
and about 50 other things that warm-up leaders call "do this"