What do you suggest for me ? Need some advice

[SeniorHun]

Hello Everyone ;

I'm a newbie on bodybuilding.com . I really loved, articles and site, it keeps my motivation at the top..

Need your advice , I played 7 years basketball, 1 year rowing , 1 year fitness, last 2 years i didnt do stable sports.. I want to make it lifestyle, and for a longtime..

I took some pictures 1 month ago, and I got some fat on waist, stomache.. I never seen my abs Before i die, i should have a picture..

In my GYM my body fat is %18. I think %10 is great for me to see abs ?

what kind of programs do you suggest me? Is there any way to work on abs more to loose fat? I mean locally?

I need a good workout program for all my body and especially for abs..

thank you for your suggestions and advices

[Sneak2002]

As far I understand you should run more often and lift heavy weight, this helped me to loose my beer belly.

[xua3k]

day1
Chest, Triceps, Biceps

Flat Bench
Incline Bench
Close Grip Bench
Cable Crossovers
Tricep Extensions
Dips
Tricep Pushdowns
Barbell Curls
Preacher Curls
Isolation Curls

day2
rest

day 3
rest

day 4 Legs Shoulders

Calf Raises
Squats
Leg Press
Lunges
Leg Curls
DB Press
Side Laterals
Upright Row
Rear Dealt laterals

day 5

Back

Deadlifts
Barbell Row
Lat Pulldown
Low Cable Row
Reverse Grip BB Row

Day 6

Rest

Day 7

Rest

As far as abs are concern i could use some help with that 2 =)

[SeniorHun]

thanks buddy but what about abs program?

If i work more for abs, maybe i can loose locally?

[Xfit-xtreme197]

a huge tip i learned over the years is simply just losing weight will not always proved a defined mid section, you have to build your abs and obligues size and strength. just losing weight does not provide the "beach body results". through a series of mid section exersices such as the norms: sit up, crunch, 6in holds, etc.

also you should be doing some type of cardio at least 3 times a week, even your warms up for weight training should hold some type of cardio (5min on the elpitical/stairmaster/jog).

incoopertating a crossfit workout 2times a week is a great way to get a entire body workout with a solid cardio level behind the workout, you are always moving keep you heart rate in ur target heart rate zone (find that out, easy go online and look it up)

hope this was some type of help

CROSSFIT!