Tell me how can i gain more muscles and have abs?
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Answers:
You can easily get abs by simply doing 3-4 sets of crunches 3 days a week(Make sure you rest your abs every other day. Never do crunches on three consecutive days nonstop). But when it comes to gaining muscle, you need a gym, extra protein and proper strength training routine.
Work out, eat protein.
Yes, lift weights. Dont eat too much protein! Beware of the downfall of the infamous Atkins Diet. Too much protein will take water from your muscles & they actually decrease in size. Keep in mind that every body type is different. Some can lift weights & gain huge muscles...others never get "big"; they just get very toned. This all depends on your body type. Regular sit ups are the best ab exercise. Dont waist your money on those ab devices you see on TV...waste of $! Try some core exercises (like standing on one foot while working your biceps). The combo of that will do 2 exercises in 1. You work your arms while working your abs. Core exercises are awesome. Free weights are ALWAYS better than the machines. They encourage you to use your core muscles at the same time. Regular ole' push-ups (100-200) right before you go to bed are a GREAT way to get some good looking arms. They not only work your biceps, but also triceps, some shoulder & chest muscles, & also.ABS. It's amazing what a simple exercise can accomplish! Take before & after pics so you can see a difference.
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