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health advisory Hospital Mens Health 2007-11-15 5:38:07

then at least 2 times a week do situps and crunches..

I do these things I call POWER situps..this is what they are...

I find the inverted sit-up bench.. that is the bench you lay on.. and your feet are higher that your head is.... then I take a 110 lbs and do situps till I cant do them any more... rest for 1 minute then do it again.. and repeat untill I really feel like I'm going to die....

chest.. 1 way... bench press and get someone to help you...

remember your not gaining muscles untill they fail... ( fail = hurt so bad you cant pick up a pen.. and it feels like someone hit your arm with a hammer) that is the only time you gain muscle.. so push yourself... BUT. do it with style and be careful...

by the way... remember you have to eat to build...

lots of pasta , peanute butter , oatmeal , meat ( chicken ) water and milk...poataos...

DONT DO THE HOME WORK OUT DEAL... it is a sure fire way NOT to do it.. why.. because you can do it later..

join a gym.. that way YOU HAVE TO go.. you spent money...

and remember 3 little words

EAT EAT EAT

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my advice would be.... since you are 18 at 214pounds i would go on a strict diet to just salads,vegies,and water. lift small weights, or even a couple push ups. you could go stright to sit ups but with all of that fat tissue it would never show. do alot of cardio. start jogging, or playing a sport. after you start losing the fat, start doing sit ups a couple times a week. as many as you can

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