URGENT: How can I get a flat stomach (or nice abs) in 18 days without using an e!
Question: URGENT: How can I get a flat stomach (or nice abs) in 18 days without using an exercise machine!?
I need guarenteed results without any excersice machine or anything required!.
I'm willing to do pushups or situps!. Could any fitness expert/personal trainer please answer this question!?Www@Answer-Health@Com
I'm willing to do pushups or situps!. Could any fitness expert/personal trainer please answer this question!?Www@Answer-Health@Com
Answers:
OK, you need to have the best abs possible in 18 days!. I'm assuming that you don't work your abs out much!? You need to be realistic about this in order to get what you're looking for!.
First of all, you're not going to be able to build much abdominal muscle in 18 days!. But you should be able to tighten things up a bit in your midsection!. When thinking about exercises, keep in mind that most "ab" exercises primarily work the hip flexors - the muscles that bring your thighs toward your stomach!. But they don't work your abs, which support the lumbar spine!.
Basically, if you're just looking for a training program, here's a possible one:
1!. warm up - Do something to get the blood pumping and your muscles warmed up for about 5 minutes or so!. Jogging in place or something similar should be fine!.
2!. hanging leg lifts (strength component) - Do you have access to a tree branch or something that you can hang from!? If so, do a couple of sets of as many hanging leg lifts as you can do comfortably!. http://www!.bestabs!.com/Resources/Exercis!.!.!.
Don't push it to complete failure; save a little energy!. But push it fairly hard!. If you can't keep your legs straight like the guy in the video, bend your knees as you bring your legs up!. Go slowly, and try to get a good contraction in the abs!. 2 seconds up, 1 second hold at the top, 2 seconds down!. Don't count fast, and don't swing back up at the bottom or use momentum to help you!.
3!. Situps or crunches (endurance component) - Crunches will work your abs more, while situps will work both your abdominal muscles and hip flexors!. With crunches, you want your abs to contract all the way, but your lower back doesn't have to come off the floor!. If crunches are too easy, put a weight on your chest!. Once again, go slow, and get a good contraction!. It's supposed to be hard!.
4!. Ab plank (isometric hold) - Do one or two sets for as long as you can!. Push it hard here if you want that stomach!. http://www!.abs-exercise-advice!.com/plank!.!.!.
5!. Lower back exercise - Exercising the lower back is always a good idea if you're working your abs!. It's not safe to only strengthen one side of the spine!.
http://www!.expertvillage!.com/video/10516!.!.!.
http://www!.expertvillage!.com/video/10526!.!.!.
http://www!.myfit!.ca/exercisedatabase/vie!.!.!.
So a sample workout might look like:
- 5-minute light jog
- 2 sets of hanging leg lifts, doing as many as you reasonably can
- 3 sets of crunches, pushing nearly to failure
- 30 second ab plank, side plank with 30 seconds on each side, 30 second ab plank
-20 stomach lifts
-60 second pelvic lift hold
Shoot for 4 days a week, or as often as is possible without getting consistently worse!. If this workout is too advanced for you, eliminate the leg lifts at the beginning!. I hope that helps!. It's hard to design a program for someone when you know nothing about their physical abilities!.
So, that's the workout portion!. Keep in mind that that will ONLY tighten up your abdominal area!. It will not make you lose any significant amount of fat!. In order to do that, you should eliminate ALL refined sugar, processed foots, unnecessary fats, etc!. from your diet!. You're going to need to monitor your calorie intake!. Without knowing your build, age, etc!. I can't give you a calorie number to shoot for!. But this stuff is easy to find online!. When dieting, your calories should probably consist of about 50% complex carbohydrates (oatmeal and sweet potatoes are great sources), 30% protein (chicken, fish that are low in mercury, and low-fat cottage cheese are good), and 20% unsaturated fats (almonds and olive oil are my favorites!.) This ratio is by calories, not grams!. I don't have the amount of calories per gram of those three things on hand!.
And the other thing that you can do to lose the fat is a cardio workout!. You don't have time to safely work up to a running schedule that'd give you what you need!. Start biking or swimming!. Run if that's all you can do!. If you're only exercising at a moderate heart rate, you need to do it for at LEAST 30 minutes!. If you're swimming hard or something along those lines, just do what you can!. Do this 5-6 days a week!.
Other general tips include:
1!. drink plenty of water - 8 glasses a day is a commonly-quoted rule!. Water is necessary for the burning of fat and the building of muscle!.
2!. get plenty of sleep - Try not to set an alarm!. Your body will get only as much as it needs, provided that you go to bed at the same time every night!. 8 hours is the MINIMUM!. Too little sleep sends your body into emergency mode, which causes your body to store more fat and build less muscle!.
3!. Break your meals up into many little ones rather than several big ones!. And make each meal have the appropriate ratio of nutrients!.
I hope that helps!.
EDIT: I just noticed that you were asking about pushups!. Are you trying to work out other areas of your body, too!?Www@Answer-Health@Com
First of all, you're not going to be able to build much abdominal muscle in 18 days!. But you should be able to tighten things up a bit in your midsection!. When thinking about exercises, keep in mind that most "ab" exercises primarily work the hip flexors - the muscles that bring your thighs toward your stomach!. But they don't work your abs, which support the lumbar spine!.
Basically, if you're just looking for a training program, here's a possible one:
1!. warm up - Do something to get the blood pumping and your muscles warmed up for about 5 minutes or so!. Jogging in place or something similar should be fine!.
2!. hanging leg lifts (strength component) - Do you have access to a tree branch or something that you can hang from!? If so, do a couple of sets of as many hanging leg lifts as you can do comfortably!. http://www!.bestabs!.com/Resources/Exercis!.!.!.
Don't push it to complete failure; save a little energy!. But push it fairly hard!. If you can't keep your legs straight like the guy in the video, bend your knees as you bring your legs up!. Go slowly, and try to get a good contraction in the abs!. 2 seconds up, 1 second hold at the top, 2 seconds down!. Don't count fast, and don't swing back up at the bottom or use momentum to help you!.
3!. Situps or crunches (endurance component) - Crunches will work your abs more, while situps will work both your abdominal muscles and hip flexors!. With crunches, you want your abs to contract all the way, but your lower back doesn't have to come off the floor!. If crunches are too easy, put a weight on your chest!. Once again, go slow, and get a good contraction!. It's supposed to be hard!.
4!. Ab plank (isometric hold) - Do one or two sets for as long as you can!. Push it hard here if you want that stomach!. http://www!.abs-exercise-advice!.com/plank!.!.!.
5!. Lower back exercise - Exercising the lower back is always a good idea if you're working your abs!. It's not safe to only strengthen one side of the spine!.
http://www!.expertvillage!.com/video/10516!.!.!.
http://www!.expertvillage!.com/video/10526!.!.!.
http://www!.myfit!.ca/exercisedatabase/vie!.!.!.
So a sample workout might look like:
- 5-minute light jog
- 2 sets of hanging leg lifts, doing as many as you reasonably can
- 3 sets of crunches, pushing nearly to failure
- 30 second ab plank, side plank with 30 seconds on each side, 30 second ab plank
-20 stomach lifts
-60 second pelvic lift hold
Shoot for 4 days a week, or as often as is possible without getting consistently worse!. If this workout is too advanced for you, eliminate the leg lifts at the beginning!. I hope that helps!. It's hard to design a program for someone when you know nothing about their physical abilities!.
So, that's the workout portion!. Keep in mind that that will ONLY tighten up your abdominal area!. It will not make you lose any significant amount of fat!. In order to do that, you should eliminate ALL refined sugar, processed foots, unnecessary fats, etc!. from your diet!. You're going to need to monitor your calorie intake!. Without knowing your build, age, etc!. I can't give you a calorie number to shoot for!. But this stuff is easy to find online!. When dieting, your calories should probably consist of about 50% complex carbohydrates (oatmeal and sweet potatoes are great sources), 30% protein (chicken, fish that are low in mercury, and low-fat cottage cheese are good), and 20% unsaturated fats (almonds and olive oil are my favorites!.) This ratio is by calories, not grams!. I don't have the amount of calories per gram of those three things on hand!.
And the other thing that you can do to lose the fat is a cardio workout!. You don't have time to safely work up to a running schedule that'd give you what you need!. Start biking or swimming!. Run if that's all you can do!. If you're only exercising at a moderate heart rate, you need to do it for at LEAST 30 minutes!. If you're swimming hard or something along those lines, just do what you can!. Do this 5-6 days a week!.
Other general tips include:
1!. drink plenty of water - 8 glasses a day is a commonly-quoted rule!. Water is necessary for the burning of fat and the building of muscle!.
2!. get plenty of sleep - Try not to set an alarm!. Your body will get only as much as it needs, provided that you go to bed at the same time every night!. 8 hours is the MINIMUM!. Too little sleep sends your body into emergency mode, which causes your body to store more fat and build less muscle!.
3!. Break your meals up into many little ones rather than several big ones!. And make each meal have the appropriate ratio of nutrients!.
I hope that helps!.
EDIT: I just noticed that you were asking about pushups!. Are you trying to work out other areas of your body, too!?Www@Answer-Health@Com
hi go to this site and get the program immediately!!!!
http://www!.magnificentabs!.com
if you apply yourself and take action today, you can get very good results in almost 3 weeks!.
I lost 10 pounds in 3 weeks with this program
good luckWww@Answer-Health@Com
http://www!.magnificentabs!.com
if you apply yourself and take action today, you can get very good results in almost 3 weeks!.
I lost 10 pounds in 3 weeks with this program
good luckWww@Answer-Health@Com
you should get the bender ball, or if you dont have enough time to get that, just get an inflatable exercise ball and do crunches with that!.!.!. you get 180 degrees of motion instead of the normal 90!.
:)Www@Answer-Health@Com
:)Www@Answer-Health@Com
do situps and run for at least 20 minutes!.
i do this 3 to 4 times a week and i get great results and it isnt too time comsumingWww@Answer-Health@Com
i do this 3 to 4 times a week and i get great results and it isnt too time comsumingWww@Answer-Health@Com
Let me find Harry Potter's phone number, he might be able to help!.!.!.Www@Answer-Health@Com