What are some tips to have nice abs (And muscles, in general) in a reasonable period of time?

Question

I'm a 21-year old guy. 175 lbs, 6 ft 1 inch tall. I recently got myself a "Home Gym", Weider type. and it's got many possible exercises, except for stomach exercises. My main problem is that I like chocolates, fast food, soda drinks etc. and I lack motivation for exercise. What are some recommendation concerning a balanced diet that should keep me from getting fat, and some exercises that should give me some nice abs and muscles?

Answer 1

The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don't diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.

Anyway, if you want it simple, here it is in ten steps:
1. protein is good...eat plenty (about 30% of your caloric intake)
2. fats are good and bad...know the difference
3. saturated and trans fats are the bad ones - limit these
4. poly- and mono-unsaturated fats are good - don't be afraid of them
5. carbohydrates are good and bad...know the difference
6. fibers and complex carbs are the good ones - eat these (about 40% of your caloric intake)
7. sugars and simple carbs are the bad ones - limit these, particularly late in the day (stay away from sodas and chips!)
8. drink water - lots and lots and lots of water. It's the only drink you need. Anything else is either wasted or simply bad for you
9. Eat 4-6 "meals" a day to boost your metabolism.
10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)

For exercise, it's even simpler:
1. 4-6 hours per week
2. 45-90 min each day you exercise
3. do aerobic exercise (20-40 min) every day you exercise
4. work abdominals every day you exercise (between sets makes it easy)
5. do chest and triceps exercises on one day
6. do back and biceps exercises on a different day
7. do legs and shoulder exercises on a different day
8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)
9. keep a record of what you do to measure progress.
10. when your progress stalls (called "plateau"), switch up your routine.

Answer 2

Everyone burns fat differently and builds muscle differently. I find what works for me is to cut the amount of saturated fats and transfats, they are harder for your body to break down and take more work to burn off.
I am in my thirties and I have very toned abs even after having children. What I truly enjoy is laying on an incline feet high head low and crunch my stomach, I will also cross my knee over my other leg and crunch my side, alternating my legs and side on every ten count. Remember, to breath!! Oxygen to your muscles is very important.
If you have a sore back you can purchase the big work out balls and make sure your butt is secure on the ball then lean as far back as you feel comfortable then crunch up and hold, you should feel some burning, I usually do 5 sets of 10.
If you like chocolate, that is fine, just treat yourself to a limited portion each week. Sodas are bad!!!!
Drink water! If you do not like plain water then drink propel or a flavored water and gradually adjust your tastebuds from craving sweet to craving water. I had to do it, I use to love sodas but I found that I was developing knots in my muscles from the caffeine. It takes time but if you are truly motivated to cut out the bad for something good for yourself then YOU CAN DO IT!
For the lack of motivation for exercise, if you can lay the bench on an incline from your home gym (to do crunches) and put it in your living room (or somewhere you spend a lot of time) then it will stare at you as you are being a couch potato and you will find yourself using it while watching TV.
The truth about staying fit or getting into shape is you have to have " A WANT TO". If you don't really want this, then no one is going to make it happen for you.

Answer 3

My diet advice is to do the opposite of the foods you listed in your question. Leave foods like that down to one of them, once a week, and you'll start losing weight. As for the ab exercises... any type of sit-up or crunch that starts with your head lower than your hips. A slant board is excellent! Lunges and squats are the best exercise for bun and thighs, and you can't beat the good old push up for shoulders, back, arms, and chest. Chin ups, especially if done with the hands further apart, are also great for the upper body. Do any exercises that mimics those on your exercise machine, cut the junk food, and you should see results pretty quickly.

Answer 4

Try the ab lounge it really does work and in a reasonable amount of time. Also it stores easily if u run out of room.