Do as many crunches and situps as you can handle. When your stomach starts to really tense up, take a break for a few seconds and lay down then start again. Break them up into different parts of the day… do them in the morning when you wake up, before you go to bed, and anywhere else you can fit it in.

Basically the more you do and the more frequently, the faster your stomach muscles will build up. If all you can do is 20 in a sitting start with that, and work your way up until you can do 200 or more.

Most important, DO THEM PROPERLY. If you are just doing them really fast and not feeling the burn, you can do 20 crappy crunches and it will have the effect of 1 good one. Go up and down slowly, try and hold the position as you lower yourself down. You will know you are doing it right when your ab muscles are shaking/quivering

Don’t just do one type of crunches, mix it up. Do regular crunches, do some situps, cross your leg over the other one and twist so your right shoulder meets your left knee, and do the opposite for the other side… this will work all of your muscles around the side too instead of just the front. Once you start doing good, sit up and lower yourself only halfway down, then go back up… this way you will be feeling the burn the entire time.

Do this all day, every single day and within a month I guarantee you will be able to feel your abs with your hand and flex them, even if they are still underneath a little bit of fat.

IF YOUR ABS DON’T HURT THE NEXT DAY, YOU AREN’T DOING ENOUGH OR YOU AREN’T DOING THEM PROPERLY.

serious cardio training is pretty much the only way to get rid of that last thin layer of fat that covers your abs such as running swimming jump roping etc

you could do 200 variated crunches everyday for the next year and you still won’t have a six pack that shows since all its working is the muscle making them bigger and harder

:O keep trying though and perseverance will reward you

Diet:·

Intake Low carb diet·

Do not consume foods high in sugar content·

If possible do not eat junk food. If you need to eat junk food , consume less ·

Eat low fat food and avoid fried foods·

Drink fruit juices and plenty of water·

Eat lots of green leafy vegetable and fruits

Exercise: Jogging is the best exercise to start with. You need to jog for at least 20 minutes before you start doing the tummy exercises. Tummy crunch or sit ups is the best exercise for your stomach. Do the tummy crunch in different variations. The more the repetitions, the more strength for your tummy muscles. Swimming is also a good exercise for the whole body. Some yoga poses also help in strengthening the upper and lower part of the tummy and also increase the flexibility of the stomach muscles. Sleep: Sleep is a necessity for rest, relaxation and recuperation. You need to get a good sleep, to recharge your muscles after a workout. On an average an adult needs around 8 hours of sleep. If you rest for fewer hours, the risk of becoming overweight increases.

*1) Burn more calories then your consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.

*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 white potatoes) and drink lots of water.

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow:

*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 excellent resistance training routines that will not get you bored is Muscle and Fitness. Signup for the free newsletter.

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

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. Email me if you want a good indoor air purifier recommendation and if you have other 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.

So the question should be: how do i lose fat but retain muscle?