How can I put on solid muscle by summer? How do I get my abs to be more defined?
146955
To do this you need to do three things - strength training (weight lifting, yoga, pilates), Eat a balanced healthy diet (low calorie if need to lose weight, and for most of us, that is needed for the defined abs), and do cardio.  The cardio will help you lose weight so your muscles will show better, the diet will fuel your workouts/help you lose weight, and the strength training will give you more defined muscle!
666066
Honestly you need to work on your stomach and chest muscles to get a good core first, no matter how strong your arm is you can't do anything without a good core.  For your arms bicep curls, lots and lots of push ups, bench pressing, some tricep curls and work your fore arms
612449
You can work out your abs and develop muscle, but if you're trying to get a six pack, you have to burn the fat that covers the muscle so it shows. The ab lounge will build the muscle, but you have to do cardio to burn fat.
531087
Pray.  It wont happen.  Seriously though, set achievable goals and with some hard work, you will have a nice set of abs in no time.
660761
I hirely suggest if you have money to spend on personal trainer because they know their stuff. If your budget is not there; suggest you do some research about ab workout.  You like running? that should do well for overall body like swimming.\n\nBut you want to make your abs looking better, lots of situps and crunches etc..  becareful though not to hurt your lower back.\ngood luck
266284
push ups and crunches or curl ups. pull-ups help too. Lifting weights helps more with your arms than your abs depending on what you do and vice versa. And depending on your fat percentage you may want to do something to burn fat. But don't burn too much fat or you wont have much to turn into muscle. And one more thing, low weight and high rep keeps you from bulking up do the opposite if you want to bulk up.
1135281
Go speak to recruiter.  He should have some sort of prebasic training workout routine you can do on your own.  If he doesn't just ask him to make one for you, and show you some of the excercises you will be required to do.  \n\nFor starters do the following everyday.  \n\nPush-ups\n5 sets of 10 push ups taking a 5 - 10 second break in between each set.  If it is too easy then up the amount of reps you do each set.  Also try varying your arms width.  Do some sets normal, others wide armed, and others with your hands close together, this will help you work various muscles in your chest and arms.  You will notice you are stronger at some than others.  This just means you need to train those muscle groups some more.\n\nSit ups \n5 sets of 30 reps taking a 5 - 10 second break in between sets.  Again vary the reps if you have trouble or if they are too easy.  To target your abs even more also do crunches.  \n\nCrunches\n5 sets of 20 reps taking a 5 - 1- second break in between sets.\nTo do this simply lay on your back and elevate your legs so your knees are bent at a 90 degree angle. Next cross your arms across your chest and do a half sit up.  Try to hold your half sit up for about 5 - 10 seconds and then go back down, and repeat.  You will feel a burn in your abs, this is good, and great for a basic excercise to develop a six pack.  \n\nRunning\n2 - 3 miles or more every other day ( at least 3 times a week ) \nStart drinking water, and sports drinks. And get used to running you will be doing ALOT of it.  \n\nWeekly Practice Physical Fitness Test\nGet someone to time the events for you\n\n1.  Do as many pushups as you can in 2 minutes and record your score.  If you go to your knees even one time or lift your hands one time that is the end.  Don't worry too much about the army score charts right now, just see how good you are for yourself.  At the same time don't cheat. \n\n2. Do as many situps as you can in 2 minutes and record your score.  Keep your fingers locked behind your head, dont swing your elbows, dont kick your legs around ( get someone to hold your feet for you ) \n\n3. 2 Mile Run.  Run for 2 miles and have someone time your run. Be sure to have an established start and turn around point you want to stop where the person timing you is.  Don't leave the course run the whole 2 miles as fast as you can.  Record your time when your done.  \n\nThe next week after you work out some more, give yourself another Practice Test.  Compare to see your improvements.\n\nGood Luck to you
240078
mix it up with situps and crunches.  When you go up hold yourself in the half way up position then go all the way up then hold in the halfway down position then all the way down.  Give yourself time to feel the burn when holding in the halfway positions.\nDo about 20 to 30 minutes of this everyday.  Also do not rest in the down position.  This will give you nice abs quickly.\nFor faster results do this in the morning as soon as you wakeup then again before going to sleep.\nBe sure to stretch your abs EVERY time you do this. before and after.\nGood luck!
358744
hey! i have been working on my abs for years and i know a few tips to get good abs. you could try stabilizations (like push-up position only you are on your elbows instead of your hands) or leg raises. if these are easy for you to do, use ankle weights while you work out. another idea i have is for you to sleep on your stomach on the floor with your arms to your sides (not under you or above your head). if this doesnt do much for you, put weights on your back (ankle weights work good). this will cause your abs to get a workout all night long as you breathe and if you use the weights you are also strengthening your obliques.  if this doesnt answer your question, let me know and i will be more specific.
47940
Someone asked this question just the other day. \n\nWhile you can isolate your abdominals with specific exercising you won't see rock hard abs with crunches alone.\n\nTo truly burn fat you need to increase your muscles mass (which burns fat 24 hours a day, even when you sleep) and you need to work out 3-5 times a week in your target heart rate for at least 30 minutes.\n\nFinally you can't take in more calories then you are burning, and certain fats are right out, even if you are below your caloric goals. So you need to be mindful of what you put in your mouth.\n\nThese changes aren't easy to make, it's alot faster and easier to put weight on than take if off. But if you are serious and take these steps you can expect to see real change in no more than 3 months. Yes 3 months. But it could take much less if you are lucky.
334290
It really depends on what you want to achieve. If you're healthy enough as is, your yoga might be enough. But if you want to tone and look good for the summer, light lifting and some aerobic exercise might help.
562331
Defintion comes more from diet. Drink a lot more water, and cut down on fat. The abs tend to be one of the hardest areas to define, so be patient.\n Plus, girls, you don't generally have the genetics to get "bodybuilder" anything, so there's no need to worry about that.
458007
Try changing what you are eating. Try eating foods that are more natural and not just convienient for you. Mix your workouts up a little. Make sure you strengthen your "core" muscles (abs, obliques, back musclues) before you measure your waist! Try adding a swim workout in now that summer is around.
1166817
In order to have good abs you MUST have a low body fat level, at the least in the single digits.  If you have too much bodyfat, then you can have the biggest abs in the world, but they won't show up because the fat sits on top of the muscle.  So diet and cardio are both crucial if you want to have great abs.\n\nAs far as exercising goes, abs are tricky.  You need to make sure that you are doing the exercises with good form.  90% of all people do ab exercises wrong.  It's way to easy to use the hip flexors instead of the abdominals.  Proper crunches will work the abs, while sit-ups mainly work the hip flexors.  Check the link below for good instructions on different ab exercises.\n\nFinally make sure you are doing exercises for each of the different muscles that make up the whole "abs" ... the upper abs, the lower abs, and the obliques.  Good luckl!!!
1129202
I would work your legs and your abdominals in the gym. Squats, power cleans and calf raises will provide explosion and power for your legs. This explosion then translates into speed adn quickness. Your abs are your central core power, strong ables will allow you to be more stable and more aggressive. Run a lot to keep in shape, when you are late in the game and are in better shape then your competition, you can dominate.
88568
I find plain, old-fashioned crunches are the best thing in town.  Do 100 a day or more, and you'll be set for fantastic abs!
1032062
just going to the gym reguarly and doing butterfly curls and sit ups. something that will help the most is hyper extensions most gyms won't have the right equipment but if they don't you could easily lay on the end on your couch on the leg and lay on your stomach and put your arms just as you would if you was doing a sit up and go up and do 4 sets of 10 for about 2 months you'll be beautiful!   (sorry if the couch thing sounds stupid but thats the way we do it down here in Mississippi)