How to get flat abs, and lean muscle(10PTS)?

You have to lose weight by fixing up your diet and adding in cardio (google). You can do as many ab exercises as you want but you won't see abs come in unless that nutrition is in check. Just have good protein foods and LOW CARBS.

Like under 50 carbs a day. Just in case you don't know, look on a nutrition label. Something with sweets and it'll have over 24g carbs.

For each meal you should aim to get like 10-15g carbs each meal but until 6 or 7pm have only foods with protein in it and low fat like chicken, turkey, eggs, fish, nuts (has good fats so don't worry...almonds). Fruits are high in carbs so have one serving if you wish but earlier in the day. Vegetables are a must because of the fiber which helps your digestion big time.

Have vegetables at any time remember don't do ab exercises until you stomach is flat. For now stick to running up and down the stairs, exercise bike, jump rope, jogging etc...anything to get the heart pumping and you sweating I lost 80 lbs by using the exercise bike, eating half of what I had before AND only drinking water. Hope this all helps good luckkk.

There are many ways to burn fat and gain lean muscle. The best advice I can give you is to keep it up and increase the load of exercise not nessaraly the type of exercise. The key is to burn more calorie than your consume.

Fat burning cardiovascular exercises are best for this. Lean muscle is best gained with weight bearing exercises.

The information you need can be found at the link provided below.

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