Give me some tips to Getting Lean Abs and a Rock-Hard Body Permanently?!

jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it's parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat - if you have any - six
pack and muscles. Dumbbells do wonders. Much better than these
crunches - I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.

To gain muscle you need to start weight lifting and doing regular cardio exercise. Ideally you should do three alternate days of cardio, and 3 alternate days of weight lifting. An ideal cardio exercise is jogging, and a plan like Couch to 5k is excellent to build up endurance, which will also benefit you during your weightlifting sessions: http://www.coolrunning.com/engine/2/2_3/…

With weight lifting it depends whether or not you have access to a gym. If you do I suggest you follow a plan like Starting Strength, the wiki of which is full of very useful information : http://startingstrength.wikia.com/wiki/S…

If you don't have gym access read Brain over Brawn, a free ebook, which contains lot's of useful information about dieting and weight loss : http://brainoverbrawn.com/get-the-book/
I highly recommend you read it regardless of your plans, as it will educate you on what is required to build muscle and stay in shape.

Next you need to get your diet in order. Ideally you need to be eating at least 1g of protein per lb of body weight, and around 3000+ calories a day to gain muscle mass. If you have trouble reaching this amount of protein from food I suggest you buy whey protein : http://en.wikipedia.org/wiki/Whey_protei…

I'd highly recommend reading the sections on diet in Brain over Brawn and the Starting Strength wiki to get a better idea of the perfect diet, as it's quite a lot to explain here.

I’d also recommend you track your calorie intake on sites like Myplate:
http://www.livestrong.com/myplate/
http://www.sparkpeople.com/
http://www.calorieking.com.au/

If you read Brain over Brawn, follow Starting Strength and Couch to 5k, and keep tracking your calories on Myplate you will definitely see improvements, and the sooner you start the sooner you will look and feel awesome.

http://en.wikipedia.org/wiki/Whey_protei…
http://www.coolrunning.com/engine/2/2_3/…
http://brainoverbrawn.com/get-the-book/
http://www.livestrong.com/myplate/
http://www.sparkpeople.com/
http://www.calorieking.com.au/
http://startingstrength.wikia.com/wiki/S…
http://www.weightlossforall.com/benefits…

Diet pills work ok, but no real nutritional value to them and have unknown side effects depending on how long its been out on the market. That being said you might want to try supplements that have a positive nutritional impact on you body. I have been taking this supplement for a great while and let me tell you it works great. . Hit me up on my youtube account if you have any other questions or would like me to help you achieve your goal. Peace

http://bit.ly/MyYouTubeChannelRocks

All opinions are meant for anyone that is 18 years of age or older. If you are a viewer searching for a answer and under the age of 18 please ask you parents for advice.

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