http://www.youtube.com/watch?v=E9_amg-Aos4

There is no such thing as an exercise that specifically targets fat in a specific area. Sit-ups, crunches or any abdominal excercise will make the abs stronger and larger giving the appearance of less fat because your ab muscles stick out more and you can tighten them and hold your belly fat better.

Doing 500 crunches 2 times a day could be considered cardio, in which case, you would be raising your metabolic rate and in turn burning fat, but not specifically on your abdominal region. That might be where the most consentration of body fat is, so it is more obvious, but no amout of cardio will matter if you diet is not in check.

No when you work a muscle it uses the fat around it for energy, duh.

It sucks it in like a vacuum.

It's through osmosis, you wouldn't understand.

So if you stop doing sit-ups and the fat comes back, is that reverse osmosis?

if i split my work out like dis would i bulk up ...... Monday & Wensday everythin dat consist of Upper Body... Tues & Thurs Lower Body ??

Prolly not, in order to bulk you have to lift HEAVY and give your body plenty of time to rebuild, and eat more calories and nutrients than your burning. if you try to do ALL of your upper body in one workout, something is going to suffer, and you will be putting a heavy strain on your body, same with your lower body. You might want to try something like this....

Day1
Chest/Tris
Do 3-4 exercises for chest using different angles (flat bench, incline, dips)
4 sets per exercise in a rep range of 6-10.
For tris do the same, some good ones are; nose breakers, close grip bench.

Day2
Back/Bis
same advise as the chest/tris day

Day3
Legs/calves/abs
Do 3-4 different compound exercises like squat, walking lunges, leg press, dead lift, and those type of things, you can finish with hamstring pulls and leg extensions
again keep it in the 6-10 rep range

Day 4
Shoulders/traps
Compound movements; military press, upright row, etc..
finish up with 2 isolation ecercises; lateral raise and front raise.
heavy barbell shrugs for traps, or dumbell shrugs.


So basically 3-4 exercises per body part with heavy wieght. you should try to do more weight about every 2 weeks and switch it up every now and then to keep your body guessing. Its up to you to play around with days off to see what makes you grow better, but you should be taking at least 2 days off a week. eat lots and dont do much cardio.


Anyone feel free to critique.

That would work. You could take a day or two off between session two and three. I would also concentrate on just getting in shape for at least the 1st 30 days maybe 90 days before you go heavy sets. Otherwise you could end up injuring yourself, then you're only gonna bulk your middle while you recover and sit on the couch eatin cheetos.

this really helped me out thanx alot guys!

You forgot a gunz day.

Nah man, you hit tris with chest and bi's with back. if you wanted to tho you could do chest/back, shoulders/traps, arms/abs, legs. Or, at the end of the previously posted 4 day split (chest/tris, back/bis.....) you could do an arm day, then start the whole thing over. that would prolly make for big gunz.

That's hot