i eat one salad per week\ni run 26 miles/day\ni do 6000 crunches/day\ni do 2000 pushups/day\ni squat for 2.5 hours per day\ni do 900 lunges\ni do a bridge/back-arch (w/out break) for 4 hours\nsleep- 10 hours a week (1 hour 20 minutes per day)\ni have 8-pack, and if i stop this routine i will lose my rock hard abs\nWHAT DO I DO??\n-ps- i have been doing this routine for a whole 2 years, almost every day (6 days a week) and i am ALWAYS in unbelievable pain.
122105
first u should excersize less,,, and get atleast 5 HR SLEEP!!
162144
"At your age you should see results quickly. Your diet is as important as the number of sets you do. Eat lean and try to do 15-20 minutes of abs 5 days a week. Be sure to work all parts of your abs. Check out some pilates too."\n\nYeah this person is correct with most of the information, however you may want to work on different muscle groups on different days, if you work on abs like crunches 24/7 your body wont have time to heal and build muscle, it takes 48 hours to build muscle so do ab workouts about every 2 days for about 20-25 minutes a day, and a cardio workout.\nHell if your going for abs you might as well go all the way and get your whole body fit.
576316
Your body usually tells you when you have overdone, and yours apparently is.\n\nIf you have been doing nothing else that might bring on a backache, such as heavy lifting, it sounds like you just overdid.  \n\nMy home (not medical - as I am not a doctor) advice is put an Ice Pack on your back when it hurts.  Read the instructions on the Ice Pack so you don't cold burn your skin.  Then, in about 3 days, start doing your sit ups again - but do them in graduated amounts.  Like one set of 25 the first few days, and if the pain does not return, go up to 2 sets of 25 in the morning and 2 sets at night.  Then, in about a week, go back to your 100 at night, but still do them in sets of 25, with a short (about 5 deep breaths) rest in between.\n\nGo to the library and get yourself a book on exercise, as it take exercising more than the abs to get six packs.  Diet is also very important, as your body fat ratio has to be really low so the abs show.
563565
Most likely you will grow out of it.  The next time you visit the doctor for a check up ask him this same question.  With that said, you are old enough now that you could also begin a more formalized exercise regiment.  The easiest way to take care of that would be just ordinary sit-ups.  Start with a number you can handle every day without walking around in pain for a few days following and build up from there.  \n\nYou could also sign up with a gym.  If you go this route, you should talk to your doctor or a trainer at the gym before starting a full blown program.  It sounds like you are still growing and using excessive weights may not be the best thing for you.\n\nFinally, you may also want to watch what you eat a little bit more than you have been.  Carry a little notebook and write down everything you eat for a week or so.  That will give you a better idea of whether you are actually overeating.  Many times we don't realize just how much food we putting into our bodies.
299127
Eat right and exersize. Don't push yourself and NO FATTY FOODS! Yes thats right. Eat things like vegetables and fruit eat that meat too! Excersise everyday for about an hour. But don't excersise right after eating, or drinking alot of fluids. Most people say you have to be in pain...NOPE! basically do lots of warming up before excersising. Warm up for about 15 minutes. Then target the parts you want to look nice and lean. For example the abs:\n\nLay on your back with arms on the floor. Lift both legs (They have to be touching and straight) Do that for about 2 minutes. \n\nTry watching oxygen around 7am and do the excersizes on that for about an hour or so. I did its very inspiring. I hope this helps!
640427
First of all great job and god bless you for taking charge of your life to a better you!!! Now my doctor told me that it is recommended by the American Heart Association that we need at lease 30 minutes of exercise 5 days a week. So here is what i do i either jog or use  the elliptical machine for 45-60 minutes 3 days a week. Then, 2 days out of the week i get on the elliptical for 30 minutes and then i do strength training for 30 minutes. You see that is just part of my life style. One other part is asking for gods help to get me through this because without him i wouldn't be able to do this. So what ever ever higher power you believe in ask for its help and you will get it. Also as part of my healthier eating style i follow the South Beach book its great! You can order it on-line or buy it at a book store for less than 20$. Well I hope this helped you if you want more support or advice don't be afraid to email my email is jgomez3582@yahoo.com. Take care Lisa! Oh by the way my name is James
110137
You have two options. You can cut calories and perform crunches like crazy, try one of the hot new incredible infomercial ab devices and buy a “fat burner”, Also there is another  option but it is not too popular. Eat right, Understand functions of the abdominal muscles, work the body as a whole, and allow for ongoing fat release. Of all of two options, there is only one that "works," all of the time. Unfortunately, it “appears” to be the most complicated. \n\nHere is the Real Ab-Solution:\n\nBefore we go any further, I would like to point out that slimming down your abdominal parts REALLY means reducing you body fat percentage in those areas. Therefore, the goal is to reduce your body fat percentage.  \n\nNow that we understand what we are seeking, let us zero in on the solution.\n\nStep 1: Eat right to release the fat from the fat cells\n\n"Eat right" sounds so simplistic, but the idea is maximize natural unprocessed foods and minimize processed or junk foods (Please do not go on a depravation diet, it will make things worse). However, you also need to eat in a way that supports Fat loss.\n\nThe real trick lies in stabilizing blood sugar, which allows fat to be released from your fat cells. You would do that by eating meals free from simple sugars and refined carbs, low in processed saturated fat, and balanced with protein, complex carbs, fiber, and essential fatty acids. \n\nStep 2: Move your body to burn the fat in the muscle cells.\n\nOnce the fat is release from the cells, they need to be burned in your muscle cells. Releasing the body fat is not enough; you need to support your nutrition with a more active lifestyle. If you are not active, the released fat just goes back to the fat cells and they are not burned. Burning that fat make your “six packs” visible. You not only need to work on your abs or core muscles but you also need to work you the body as a whole (focus on the major muscles like your legs and back).\n\nThen you need to optimize circulation with moderate aerobic exercise (do not go crazy), and fat release should be consistent and ongoing, and a little at a time, those abs will shine through.\n\nDO NOT continue doing something just because "THEY" say it's the way things should be done. Allow yourself to choose the solution that will work for you, regardless of what it may be. The only way for you to know who is right is to measure your progress and ACTUALLY track your results.\n\nCHANGE IS HARD, but it's also worth it. Not getting results makes change EXTREMELY HARD.\n\nGet support from friends, family or a coach. Losing weight is not as hard at it seems once you know what to do. Stop now and sign up to my Forbidden Weight loss Secrets blog at http://www.charlesblain.com because you will receive weight loss secrets that you will not get anywhere else. The result will be that body that you’ve always wanted.\n\nGood Luck with your journey…\n\nhttp://www.newjerseypersonaltrainer.com
551571
dont listen to her my dude...Im 18 and dont have a 6 pack. Many guys think its the best to have one but the truth is that its extremely hard and you need disipline to go to the gym or do crunches...a lot of crunches. That girl says she has one but the truth is that she is probably starving herself and has no fat what you need to do is eat whatever you eat...unless your fat...and go to the gym or do a lot of crunches...remember abs are not everything you need to work your whole body or else youll look really stupid...no pun intended.
642227
I run for 30minutes, 500 situps not at once divide it up,150 leglifts,100 pushups and 500 jumping jacks, 20 squats each held for 20 seconds.This is a days work out. Eat alot of protein and eat 6 small meals a day.I suggest 4 times a week
608575
You might be overtraining.  Make sure you are taking at least one full day of rest each week.  Also make sure that you are eating enough for all the working out that you are doing.
508793
Keep it clean and simple. You need to dedicate about 4 days a week to your work out routine and about 2 hours for each work out. Each work out should start with a warm up that gets your body streched out and loosened up. This is best with cardio as that helps to build stamina (a cop needs to chase the robber). Get on the tread mill and do about a 30 min jog. Better yet, use a elipitical as this is better for your joints and helps to build "core strength" by woukingout your core muscle group.\n\nNext, you need to have a balanced work out that includes free weights, machines and others basics.\n\nDo 5 sets of 30 crunches - Bump this to 5 sets of 50 as you get better.\n\nDo push ups in the same # as above.\n\nFree weight dumb bells 5 sets of 20\nBench press 5 sets of 10\nUse the butterfly machine and a few other machines (I forget each name)\n\nAt the end of your workout, do another 15 mins of cardio or better yet, swiming. \n\nAs well, you need to start eating smart. Without trying to diet, eat what you normally eat but try not to eat processed foods (hot dogs, junk foods, NO BEER). \n\nGood luck
617726
Wow, it sounds like you do need  a break anyway, maybe it's a good thing so you can give your body a much needed rest!  Sounds like  "light" routine is all you need, maybe a hot tub, massages and some stretching would benefit too.  Be good to your body, you can end up with some serious injuries and that's not fun believe me.  \n  If you eat normal foods, stay away from fast foods, greasy foods, sweets, you should be alright, you'll be getting enough protein in your normal foods, eat your carbs in your breakfast and lunch, not too much for dinners. Give yourself a break, relax some, and just eat normal foods, do some stretches every day, hot tubs, be good to that body, sounds like it's been abused!
140714
funny, I'm going to work out right now.  NO, you don't have to dedicate every spare moment.  I do one hour or less per day, 5 or 6 days per week.  Even when working 6 12 hour shifts per week, I can manage.\n\n1. Stop eating crap.  By crap I mean fast food, restaurant food, fried food, most packaged snack food, and anything you think is crap.\n\n2. Eat this: chicken breast, turkey breast, tuna, and other fish.  Fruit and veg's obviously.  Also eat fiber one cereal, don't make excuses.  I'll give you some easy things to make if you're interested.\n\n3. Supplements, glutamine, very cheap, safe and good for you.  Whey protein after exercise.  men's multi-vitamin.\n\n75% of getting in shape is diet.\n\n4. exercise.  Weights, look in any mens fitness mag, look for beginner routine, upper body/lower body on alternate days.  \n\n5. Best exercise for overall fitness, jumprope, cheap, quick and effective.  it will absolutely suck at first, but trust me you will get in shape.  burns 3x the cals as running, and tightens entire body.  You won't do 5 minutes straight at first, but build up to 30 minutes over 6 months and you can't not be in shape.\n\n6 underachieve, don't do all this at once.  Clean up your diet, you'll feel better.  Exercise a little, you'll feel better.  You'll see results, you'll clean up diet more, you'll exercise more, it will snowball, don't force it at first.
77869
the best way to tone in that area is to do 30 mins of cardio at least 3 times a week.  as far as exercises go for abs, do crunches with your legs extended straight up lying flat on the floor.  extend your arms above your head towards the ceiling.  raise your shoulders slowly upward, reaching your arms toward your toes.  do 4 sets of 12 crunches, during each set don't let your shoulders touch the ground.  for thighs lie on the ground with your feet flat on the floor.  raise your hips up and down, tightening your glutes (this will also work your butt).  alternate lifting one leg off the ground, holding it straight out.  also do 4 sets of 12.  if you have any other questions you can e-mail me at emmalee_1633@yahoo.com.  i am a certified personal trainer but i've taken a higher position at the fitness company i work for so i'd be happy to help you :)
391213
A lot of it depends on your body type, metabolism, and training regimen. Once you get established in a routine, losing 1-3 pounds a week is about the max you can safely hope to consistently lose (more at first, then it tapers off).\nMuscles take some time, gaining 5-10 pounds a year of natural muscle is really good gains.\n\nHaving said that, there are some things you can do to help you reach your maximum potential for a given time period.\n\nDo your aerobic exercise first thing in the morning, before you eat. When your body is hungry it has to burn fat.\n\nEat several 5-7 small meals throughout the day is better than eating 2 or 3 huge meals. Diet is extremely important. Make sure your taking in the right fuel for your goals. If you want to build a lot of muscle, you're going to need lots of protein (about 1 gram per pound of lean muscle you have, per day), a little fat (no more than 10% of your calories), and moderate carbs (varies depending on type and when you eat them). Don't forget to stay hydrated. Muscles are basically just protein and water. If you don't consume enough of those 2 basic ingredients, your body won't grow the way you want.\n\nExercises tears down muscle tissue, and your body rebuilds it stronger and thicker. The heavier the weight, the more burn, the more damage is done and the bigger gains (to a point, don't try to lift a dangerous amount of weight thinking it's better). You have to give your body time to heal if you want max results. That's why you don't exercise the same muscle goups on consecutive days. Break up your routine to work on similar groups on the same day. For example, hit your triceps/chest and upper back on 1 day, and your biceps/forearms and lower back on another.\nYour abs you can work with moderate intensity almost every day. the little buggers heal so fast - this is a general rule. Listen to your body. If it hurts, your body is trying to tell you something.\nwww.intense-workout.com has some sample workout splits.\n\nThe good news is, once you start adding muscle your resting metabolism will go through the roof. When you start you might be struggling to lose weight on a 2500 calorie/day diet. After you've been at it for a few months, you might have trouble keeping fat on with a 4000 calorie/day diet.\n\nThere are some who argue for supplements. My experience is that most are garbage, and a few are dangerous. Creatine is good for your vanity. It increases water retention by your muscles, making them appear bigger and heavier. Some argue the extra water helps them eliminate waste allowing you to train harder and longer. The jury is still out on that. I used to kickbox and creatine made my muscles bigger and rounder, but increased my overall weight enough to be a problem (I couldn't make my weight class if I had an extra 6 pounds of water stowed away).\n\nAnywho, the key is safety and consistency. Set short and long term goals and take steps to meet them. Losing 14 pounds of fat and gaining 14 pounds of muscle by the end of the year is not going to happen naturally. You can definately improve your physique and how you feel, and be well on your way to meeting your goals. Trying to take shortcuts (lifting too much weight, lifting too often, neglecting nutrition, abusing supplements) is much more likely to hurt you than help you.\n\nHope that helps,\n\nOdd
471910
cardio is good, but if you dont add weight training and such, you basically go from being a large pear to a small one (not to imply anything - just a visual). you have to shape the muscles too.  squats are great, add straight leg dead lifts (where you essentially reach down without bending your legs and pick up the bar) mule kicks (just slowly kick out back ward, raise your heal to the ceiling) quad extensions (where you sit in a chair with the bar across your shins and slowly kick forward) and try jumping rope.  don't neglect the rest of your body, even though you have a target.  the fat will come off faster if your whole body is involved. try whole body exersizes, like the clean and snatch (sounds bad. its an Olympic movement) and twisting lunges.  very your cardio up - do running, then bicycling, then kickboxing - just to keep it interesting. also, do wind sprints.  the burn MONSTER calories. (go to a track or football field.  pick a distance and time a sprint{after warming up}  for example, i do forty yard sprints, ten yard walk, forty sprint, ten walk, turn around.  by sprint 5, im killing myself to get the same time i got on sprint 1. so i do six, then rest for five minutes, then again, 4 times.  holy cow, it kills me. do that once, and only once, a week.) i will send a link to crossfit - great work outs, a forum to post progress and get help and encouragement (its all free) its a great deal.  works fast.  GOOD LUCK!!  and PAIN IS WEAKNESS LEAVING THE BODY!!
351956
Gymball workouts are EXCELLENT. I picked one out at RBK last week (coz I gave away my old one!)\n\nTy to be consistent. And try looking at all the different workouts you could use it for. Internet is a great resource. \n\nIts perfect for abs, and great legs. Try it out. And try to add walking, cycling or aerobics before using the Gymball to get the maximum benefit out of it.\n\nRemember, 15kilos is not a long way, but you got to keep it consistent, and don't give up!! I'm with you gurl. If you need some pepping up, mail me at yvonne_mystic@yahoo.com \nYou might have down days, but DON'T give in!! Walking is a great stress reliever on the days you just can't get yourself to do anything else. So go at it for 30 minutes with your Ipod plugged in.\n\nAlso, get a workout buddie to keep you company if you want. Studies show, if you've got a mate, you'll surely be consistent. :-)\n\nI'm working out too. Got 5 kilos to go...\n\nGoodLuck!