HELP!!! I need to get toned!?!


Question: HELP!!! I need to get toned!!?
I'm 17 and muscular but i have some fat over me! how can i tone down really quick!? and also get ripped abs!? dont just say crunches, give me a workout program please!!!1Www@Answer-Health@Com


Answers:
To lose the fat you need to do some cardio, running, cycling, swimming etc!. Aim for 4 x 30 min intense sessions a week and you'll be going strong!.

Once your bodyfat is low, do crunches (sorry), jack-knife crunches (raise feet 6 inches off floor and crunch), leg raises, reclined cycling (lay on back, raise feet and imagine you're cycling in the air), shoulder raises etc etc!. Perhaps 20-30 reps of whatever you choose twice a day, 4 days a week or so!.

If you want more info, just let me know!. =)Www@Answer-Health@Com

You need to start out by doing lots of different exercises that aren't to hard and that you'll be able to do lots of!.

Day 1- 100 crunches-4 sets of 25
Day 2- 100 crunches-3 sets of about 32 each
Day 3- 150 crunches-3 sets 50 each
Day 4- 200 crunches-4 sets of 50 each
Day 5- 75 crunches- 4 sets of 15 each
Day 6- 75 crunches-4 sets of 15 each
Day-7-50 crunches-2 sets of 25

Start over at day one after the first week!. Try to run while doing this and eat well and you'll have a six pack in no time!Www@Answer-Health@Com

You can work out your abs much more effectively by doing janda situps!. Janda situps is superior to regular situps and crunches!.

Janda Situps:

Assume the standard bent-knee crunch position while your partner holds your legs just below the calves!. This hand position is the secret to Janda sit-ups!. Your feet should remain in contact with the floor at all times during the movement, and the knees should be flexed no more than 90 degrees!. Fold you hands across your chest, inhale, and slowly sit up while applying steady pressure against your partner's hands with your legs!.

Stop when the tension in the abs is about to drop off (around halfway up) and exhale at the top of the movement!. Inhale again and lower yourself all the way to the floor!.

With respect to cardio I suggest that you do HIIT (High Intensity Interval Training)!. HIIT has been proven to be superior to regular cardio!. The reason being that HIIT boosts your metabolism for 24 hours unlike regular cardio!. That means you'll burn the fat for a whole day even while you sleep!. Regular cardio only burns fat when you exercise!.

HIIT works by alternating your heart rate from low to very high and so on!. This fluctuation boosts your metabolism!.

So for an example of HIIT: walk for 2min followed by sprinting for 30 sec!. This becomes 1 cycle!. Complete 3 more for a total of 4 cycles lasting 10min!. Don't be fooled by how short it is - it is INTENSE!.

Over the coming weeks increase by 1 cycle per week until you reach your 8th week!. Your 8th week should have 8 cycles lasting 20min!. This is optimum!. Don't add anymore cycles after that!.

Hope this helps :)Www@Answer-Health@Com





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