In your experience, what's the best way to get abs?

[Anonymous]

Or to get a flat tummy lol. I eat right and do exercises but from your experience, what specific types of exercises made your results more effective ?

[Anonymous]

Everybody has abs. You want your abdominal muscles to be seen. That means getting down to a very low body fat percentage. The exact level depends on genetics, but single digits is a given. Despite what some might tell you, the type of workout doesn't really matter. What matters is the overall degree to which you work out. I mean, technically speaking, with the correct diet, you could get to having abs with doing nothing but walking.

Diet is the biggest part though. When I say diet, I don't just mean what you eat, but how much and when. Portions have to be cut, without restricting yourself of specific nutrients and amino acids your body needs to do what it has to.

Also, the whole "starvation mode leading to weight gain" is a myth. If you have a significant net loss of calories for a prolonged period of time, you will lose weight, period. When people say they are eating right but gaining weight one of two things are happening:

1. They are taking in more calories than they realize. Everybody swears they are getting X amount of calories, right until they do a stringent food diary of everything they take in, then realize they were getting an extra 250-300 calories a day (Which can actually make a big difference).

2. They have a medical condition. If your body isn't functioning correctly, it is possible for you to eat less than you were and gain weight. But that 100% won't be the only side effect. You'll undoubtedly have issues with chronic fatigue, possible cognitive function problems, skin problems, etc. Basically, if you're eating less but gaining weight and a medical condition is to blame, it WON'T be the only symptom. The reason being, your body is failing to properly use what you're taking in, and so it is being stored away. When your body isn't properly using what it needs, it experiences dysfunction (a.k.a. symptoms).

Let's assume that number 2 is out. Now I'm going to assume you're doing a decent amount of physical activity? I'm going to use some very crude numbers here. Average person needs like 1,200 calories for survival body functions. On top of that, you tend to burn anywhere from 500-1,500 calories a day depending on your lifestyles. At 1,500 (which would be an active lifestyle, though not quite an athlete), that would mean 2,700 calories would be needed to maintain body weight. About 3,500 calories equals one pound. Average weight loss that is normal is 1-2 pounds a week. That's 3,500 to 7,000 caloric deficit every week. So if you would need to eat about 1,700-2,200 calories a day for that 1-2 pound loss. If your average meal is 600 calories, 3 meals a day, that's 1,800, and you're on course for 2 pounds a week.

Chicken- 4 ounces= 306 calories

1 cup of white rice= 206 calories

1 cup broccoli= 31

1 orange= 62

605 calories. That's a sample meal. Problem is most people don't weight their food. Every little bit over counts if you're trying to get to abs since metabolism does increase as your fitness increases.

[DanteSparda]

https://www.YouTube.com/watch?v=lozkwiyVefw

This guy gives really good advises :)

[Anonymous]

Eat lots of fruits and veggies

Water & Green Tea all day

Stay away from dairy and wheat

Lots of cardio

[3someDoctor]

When I was in High School, my Grandfather got me into doing set ups, I started out with about twenty, and built my way up to over 800 a day.

[martyfellow]

Bicycle on the mat, lying down...various types of stretching and twisting the torso while lying on your back.

[Anonymous]

Running and eating less. You can't get abs unless you get your body fat levels down.