HELP!!!

[samu]

lower back... and obliques are really fat.... what is the best exercise for this part??? does running works that part?!?!! se how fat i am... !!! i have foue pack abs... a little... but i can see them without contract muscles... but SIDES:|!!!!!!!!!
THE PICTURE IS BIG !!

[swanso5]

we need more info...wats your training regime and diet like? provide samples of both and then we can help

[samu]

well.. i don't have any diet i don't eat fast fut and i dont drink soda hihi tha's all diet....!! someone told me that if i want to get ix pack i have to eat a lo tof vegetables... is that true>? i do 150 crunches daily... i run once a week.. I know that i dont exercise to much.. or take care of body... but now i want to do it

[samu]

By the way.. 150 reps.. upper abs...

[jdx1589]

i do crunches about once every 4 days... i do 12, then 10, then 8, then 6, then 12 again, with a 30 second break in between each. thats all, and i have a six pack.

[swanso5]

start using wted crunch variations to actually build the muscle the muscle up...use enough wt that only allows 12 reps at most...search some lower ab exercises and start doing those (leg raise variations)...as for food basically have protein and fruit in am and protein and veg in pm...protein (poulrty, red meat, eggs, powder, milk, fish, tuna/sardine tins)...any fruit and any veg but potatoes

[samu]

thanks alot...!