Tony Dicker Resides: United Kingdom Age: 19 Height: 5ft 9"  Weight: 158 pounds Favorite Body-part: Abs Waist Size: 31" Body Fat Percentage: 10% How I keep my abs in shape: Cycling has been a massive contributor to my abs. Its so affective at stripping away that stubborn ab fat. Combine that with abdominal exercises and you can’t go wrong. Cycling is also much better for your joints than running. I'll typically I do an hour cardio about 4 times a week. This helps me to keep lean and trim. I've also found lifting weights to be a critical factor in obtaining abdominal definition as it also helps to complete the whole package. It would ook odd to have good abs, but no lean mass on the rest of my body. Not only this, but lifting weights also helps burn fat too! I do super sets with my routine because it keeps your heart rate going at a higher level making it much more affective at burning fat. Monday: Dumbbell curls (8 reps), bench press (8 reps), crunches (20 reps), overgrip-pullups (10 reps), leg raises (10 reps), back extension (10 reps). Repeat 5 times. Wednesday: Lateral raises (8 reps), barbell curls (8 reps), butterfly press (10 reps), squats (10 reps), incline sit ups (10 reps), leg raises (10 reps), back extension (10 reps) crunches (20 reps). Repeat 5 times. Friday: Same as Monday except I finish by doing as many press ups as possible. I use this as sort of the climax of the week. I try and beat the previous weeks amount. This keeps me motivated. Variation- Varying your workouts will stop you from getting bored. Goals- Always have a goal. If you're not going forwards you're going backwards. Eat right- Give you're body what it needs to be healthy. (that doesn't include cake!) Hard work- There is no point in a half-hearted work out. Give it all you've got. Rest- Give your body time to recover.             Typical daily diet: Morning- Bran flakes with skimmed milk, protein shake, banana. 11am - Tuna sandwich with lettuce and on wholemeal bread, almonds. Pre workout- Energy bar/banana. Post workout- Protein shake, protein bar, 5 eggs. 5-6pm- Turkey breast, wholemeal pasta, green beans, new potatoes. 8-9pm- Raisins, apple, protein shake   The key to keeping my abs in shape are down to three things: Cycling because it burns the fat from my stomach. Eating healthy. No fatty foods like cake, chocolate and crisps. And exercise. Sit ups, crunches, leg raises.....That's it! As well as the ab work I have already stated I often do more throughout the week. But making sure I have given them enough time to recover. I always have atleast 2 days a week where I rest my abs. If I felt that it would improve my abs then I would exercise them every day of the week! But I know that resting them is crucial and over working them (or any muscle) will if anything, slow down progress. Thanks Tony