whats the best way to build abs?

Question

I'm a 17 year old male. I recently noticed that I'm not as lean as I used to be. I weight 142 lbs so I don't think I'm overweight but I would like to lose I bit of weight, particularly around the waist and have a more defined stomach like I used to or better. Would eating less fatty foods and doing crunches (how many?) let me achive this? Note: I'm not interested in running or walking 2 miles every day.

Thanks for all the answers. I had another question, I plan to start walking maybe 4-5 days a week for about 1 to 1 1/2 hours each day. There is a very steep hill near my house, is it true that hills increase effectiveness of the exercise. Also, when the summer is over and my time gets very limited would a rowing machine (my parents have one lying around the house) be a good substitute, since I won't be able to walk every day (homework, school, etc..)

Answer 1

do about as many as u can like evryday

do it till ur stomach burns until u get the results u want

Answer 2

There is nothing unique about abdominal muscles as far as their training and response to training is concerned. The principles that apply to biceps and triceps apply equally to abs. So the three critical elements of your ab workouts are:
1- High-intensity of muscular overload
2- Progressive intensity from workout to workout
3- Proper spacing of workouts to avoid overtraining or undertraining

Most people do sit-ups or crunches as an ab exercise. While these are basically good exercises that can satisfy point 1 above, how many people use them in a way that satisfies point 2? Muscles will only develop in response to overload that is above normal. So if you do 20 crunches every day for a year, why would your ab muscles develop beyond that capacity? They won't.

To force new development, you need to increase the intensity. You could add a few crunches every day, but that really just increases duration; there is a better way to get fast results.

We tested common abdominal exercises and ranked them by their ability to deliver high-intensity muscular overload. We tested ab machines, vertical leg raises, Roman chairs, and others. The winners were:
1- Weighted crunches
2- Weighted incline sit-ups
3- Weighted sit-ups

The best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 to 12 reps.

If you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears, then contract your ab muscles into a crunch that raises the weight stack an inch or two. Again, choose a weight that is so heavy, you can only do 8 to 12 reps.

As a further alternative, you can lie on the floor and do a sit-up or crunch while holding a barbell plate against your chest. The limitation of this exercise is that, as you progress in strength, it will not be possible to hold enough plates on your chest safely. But that's a good problem to have.

On each successive workout, shoot for a 5-15% increase in the weight you use. If you can't get a 5% increase, it's time to add more days off between your workouts.

Answer 3

You don't mention your height. To get abs, you have to have a good diet and do cardio as well. (Uggh. I know you hate to hear that.) Protein shakes in morning.. mixed with skim milk and an egg white or two. Also, remember your greens, veggies and protein. Each meal should consist of vegetables, grains and protein.. Don't eat late. Also, swimming helps to get abs because while you're swiming, you're constricting your abs at the same time.
Watch the sugar intake - reduce this a lot, to near none. You WILL see difference in a few weeks if you stop all sugar. Stay away from diet sodas - aspartame will give you a craving for sweets. Carbs, remember are all good, but in moderation. Our body needs carbs.

Answer 4

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. 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: 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 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 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. 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.

Answer 5

Abs are made in the kitchen, not in the gym. If you want visible abs, you need low enough body fat to see them. Lose weight through a small caloric deficit in your diet (calories in < calories out). Crunches and leg raises are good for building the muscles, but by themselves will not get you visible abs, this is a common myth.

Answer 6

Six Packs only come when the body fat in the body in really low! You have to watch your diet. Stay away from fatty foods.

Answer 7

Roman chair or put weights on your ankles and lay on your back and lift your legs up a few inches and hold for as long as you can .

Answer 8

try a fat burner supplement!!!!!!!!!