Couple weight lifting questions

[The Machine]

the best ab exercises are deadlifts squats bench press and military press

[Arilou Lalee'lay]

For a bit of extra definition you can hit your obliques and serratus anteriors:
Serratus:
http://www.exrx.net/WeightExercises/...lderRaise.html
Obliques:
hold a weight, about 60 lbs to start with, in one hand, standing up straight, lean over to the side and use your obliques you pull yourself back up.

For abs, I admit I use machines for isolation exercises. As mentioned, other exercises like pushups will hit them pretty well. The best oblique exercise is the twisty machine in some gyms.

for fat burning this works best for me:
- 40% protein, 40% carbs, 20% fat
- at least half of the carbs from vegetables, most of the rest from beans and whole grains
- NO ALCOHOL AT ALL <- the killer for me. went four days sober and just bought a bottle :-(
- lots of white beans, which contain phosphatidylserine, which kills cortisol, which increases testosterone, which helps burn fat
- 3 cups of green tea per day, increases metabolism by 2.5%ish
- lots of water to increase nutrient flow, so your body doesn't think it's in danger of starving all the time

Also I'm not a big fan of HIIT. I like running 30 minutes at about 6 miles per hour outside somewhere in the mornings, then working out pretty late at night.

Remember that you can only digest 10g of protein per hour, and you can't store protein. So you really need to eat six meals a day to get super cut.

[NewLeft]

I guess it can always be tweaked. Probably the most important thing is that 30% protein is a bottom line thing, you may want more. I'd say that 20% carbs sounds low to me, isn't that like 100g carbs per day, assuming a 2000 cal diet?

Are you skinny? I'm pretty big naturally, so I try to keep my fats low and keep them to oils, tiny amounts of peanut butter and fats occurring in lean meat.

Yeah, I'm fairly skinny. I haven't moved up a weight in months, since I'm just trying to maintain for now. I find that fats keep me satisfied for much longer. Most of my fats are probably from nuts.

[nomad05273k]

On YouTube search for how to get abs in 8 mins and watch passion4profession's vid

[Anarchrusty]

Ever heard of core strenth training? To get a tighter belly, you'd have to train the adversus.
I am also with the people who say deadlifts and squats are not to be missed out on.