lift heavy weights to really work the abs

doing crunches won't get rid of the fat around your stomach. Cardio, weights,proper diet, and time are required however.

i like doing cardio after so it doesn't affect weights, but ill do a warmup before hand.

don't focus so much on your body, everybody's body isn't always symmetrical and something you notice probably no body else does....what do you workouts look like?

leg curls are hard to find different exercise as the leg muscles, in opinion, aren't meant to be worked seperatly however GHD situps are a good exercise to replace it...http://www.ehow.com/how_2274920_do-ghd- ... rcise.html

going in the morning and evening doesn't sound useful unless is doing cardio then weights but cardio twice in a day is too much...try switching to a full body routine, that should speed up your results...also interval training is a better and more effective way to do cardio...if you can manage doing...

im glad your being open minded... 28 pounds is great and in the next few years im sure you'll put on more regardless of your program...at the beginning of high school i weighed bout 130-140 by the end i was about 180 so in those years you grow alot but it depends on your body... anyway your program ...

even with 3 exercises per muscle in opinion your wasting energy..example doing flat,incline,decline and pec deck in one day seems useless to me. especially if your doing 5 sets each, even after the first exercise your strength must dimish consderably and what is the average time you spend at the gym...

it depends on the program but doing a full body, you would want to do three days with a day in between rest. you can do additional cardio days but thats your preference

wow that is a rediculous program. you could have double the gains with half the program... check out stronglifts http://stronglifts.com/stronglifts-5x5- ... g-program/ read this website over and do the program... yours has WAY too many exercises.... but gratz on the 7lbs

Programs shouldn't differ based on , it should differ based on goals. what exercises did you do with your full body? Most should be large compound exercises, and minimal isolation exercises. It may not seem like alot of exercises but you don't need 6 different exercises for each muscle.

you shouldn't do a full body workout four consecutives days in a row...a day in between is needed for rest... but the plan you mentioned would work..

for a more effedctive program i would suggest switching to a full body program or atleast and upper/lower progam. you say 5-12 reps, thats a pretty big range which end are you closer to and/or for which exercises ie closer to 5 or closer to 12?

ok to start you are not fat. not even close. if anything you need to gain some weight (muscle). best suggestion to you is to start lifting some heavy weights, doing bodyweight workouts are ok but will only take you so far.. make sure you do full-body workouts and don't neglect your lower body! Also ...

it depends on what kind of routine your doing ie full body or split