Queston about crunches- giving best answer?!

Queston about crunches- giving best answer?

with a good diet, and other exercise along with the crunches, how many crunches should i do to have a flat stomach in 4 weeks? o btw- im not lyk really fat m stomachsjust kinda buldgy if that makes since. for example, if i turn to th side, it doesnt stick out, theres just some extra stuff there. thanx

Most people don’t have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to "stick" to certain areas more than others.

You can’t "spot reduce." I would suggest cutting back the volume on your ab training and spending the time on more cardio work instead. Personally, I do about 15-20 minutes of ab work two times per week. (About 8-12 sets of 10-25 reps).

For maximum fat loss, you should do cardio 5-7 days per week for 30-60 minutes. You could continue running or mix up the type of cardio you do (stationary cycling, stairclimbing, elliptical machines, and other continuous aerobic activities are all excellent fat burners). Once you are satisfied with your level of body fat and your abdominal definition, you can cut back to 3-4 days per week for 20-30 minutes for maintenance.

As far as diet goes, here are a few fat-burning nutrition guidelines in a nutshell:

Eat about 15-20% below your calorie maintenance level.

Spread your calories into 5-6 small meals instead of 2-3 big ones.

Eat a source of complete, high quality protein with each meal.

Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, brown rice and whole grains. Start with at least 50% of your calories from complex carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.

Avoid refined, simple carbs that contain white flour or white sugar.

Keep total fats low and saturated fats low. Aim for only 15-20% of your total calories from fat. A little bit of "good fat" like flax oil is better than a no fat diet.

Drink plenty of water – a gallon is a good goal to shoot for if you are physically active.
1000+ reps of ab work four days a week is an amazing feat of endurance, but that’s not how you get abs! You probably have outstanding development in your abdominal muscles. Unfortunately, if your abs are covered up with a layer of fat, you won’t be able to see them no matter how many crunches or sit ups you do. You "get abs" from reducing your body fat and you reduce body fat mostly through diet and cardio.



Good Luck
------------------------------...