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Anonymous
Alright /fit/,

I want a more visible 4-pack and a more defined chest, name some lifts/exercises I should do. I have equipment readily available. Also, what're some cardio exercises that can be done in the home?
>> Anonymous
Wow, that guy is a fucking asshole. Where does this pussy live?
>> Anonymous
FLYYYYYYYSSSS
>> Anonymous
It's pretty sad that all those tools are clapping and laughing.

situps
pushups
>> david
whoa that guy is scary wouldn't wanna mess with him if i was 4
>> Anonymous
I wish I was there, I'd feed that cunt his ear.
>> Anonymous
>>182091

howabout lift your fat ass off the couch and go running!

seriously, visible 4 pack is reliant on lowering overall body fat. if you've already got that down, grab a weight, lay on your back, and do some weighted crunches. for chest - flys, rows, presses.
>> Mark !tsGpSwX8mo
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>>182154
Abs are 90% body fat, body fat can be burned by doing cardiovascular exercises such as running, jumping rope, swimming, jogging just about anything that gets your heart pumping in a fast pace.
>> Anonymous
>>182203

about running, for how long and how often do I have to do it in order to start losing my beer gut? I'm not overweight or anything, 21.5 BMI, but my fucking beer gut annoys the hell out of me.
>> Anonymous
>>182203

I would run, but I never really have the time. Also, what are flys and rows?
>> Anonymous
>>182212

okay, since you didnt whine, I'll lay it out for you.

I used to be 205, got down to 165.

what happened?
Simply started eating less. It was weird, but I came to terms that i dont have to finish everything put before me. I just began running. usually i'd pick a little route to run and do it. when done, take it from there if you're motivated. i'd curb my appetite by substituting a power bar and a v8 (sounds gross, but I'm not a picky eater) here and there. eventually those dissapeared. count your calories too. it's a great mood booster when you look at the numbers and put it down because you know that's 200 calories you dont have to worry about!

The key is food moderation. I eat healthy when I can and when i want to, but more often than not it's not the best fuel goin down. just keep it within reason and have some means of control

and when i do get the urge to polish off something (leftovers) which I know I'll regret (lotsa calories, make me bloated), i came up with a fun trick!

PULVERIZE THAT SHIT!
Smash it with a plate! Pour your drink's ice on it and flip the cup over it! Mash it with something else! Get creative!

Sound crazy? I like it because it gives you an outlet and stimulates your visual senses. Some would say it just makes it so you don't want to eat it, but that's cool! What I know it does is buy you some time for your stomach to catch up and be content. I know I was damn guilty of eating too fast.
>> Anonymous
>>182237

Flys - wonderful inner chest rippers
http://www.youtube.com/watch?v=ffCBFT1OmgY

Rows - dont hit your chest as much. more your back, but your lats are huge muscles (they will peek out below your armpit when you flex em) which will help give you a more powerful figure. *BIG PLUS* They burn fat like a motherfucker!

Don't forget pushups and pullups in that regiment. good stuff
>> Anonymous
Losing overall bodyfat depends mostly on your diet. Speeding up your metabolism will help you. Consume about 5 small meals throughout the day. Consuming less then 3 meals a day will put your body into a starvation stage which pretty much prevents you from losing weight. Find a diet plan to help you and a proper workout
>> Anonymous
Forgot my row link. Rows also will help keep you proportionate by working your delts.

http://www.youtube.com/watch?v=K33GJR1Z4FE

I'd stray from concentration shit for now. Compound, hard lifts will help you burn more fat / work more muscles.
>> Anonymous
>>182271
>>182266

Thanks a lot for your help, I'll add these to my workout.
>> Anonymous­­­­
>>182091
A lot of people think that doing exercises that work your core will give you more visible abs. This is NOT true, the trick to getting better toned abs is losing weight. Running helps!
>> Anonymous
>>182315
This is true
Everyone had a six pack basically. Not everyones is so defined or even visible for that point.
If you're really skinny yet have never even tried exercising you'll more than likely have a lightly visible one
>> Anonymous
heres another tip, you "core" is not just your fucking abs. if you only train abs you are going to have postural problems and strength issues. the most important muscle is probably the spinal erectors and lower back. train it with deadlifts, hypers, back squats etc. a weak lower back = weak everything.

far too many people just do abs and cardio, so they have catabolized unbalanced physiques, weak as shit with posture issues and lower back pain, pulled psoas and rectus femorus from all the running, and very little muscle.
>> Anonymous
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>>182091

That guy is a true hero.