My characteristics:
Metabolism - very fast
Height - 5.8
Weight - 154
Age - 20
I put some of my characteristics because the same results can differ from age, type of metabolism and other many personal characteristics.
Since the 13/14 years old until now i've been doing push-ups, abs and i run. I do surf since my 11 years old and i started to play rugby 1 year ago. Last 2 years i've been at a local gym doing mostly back exercises, chest and swimming from time to time. I am not a big guy at all, i do not take any supplements and i hate fitness centers
Do not understand me wrong i am not saying i am against supplements, i just think in order to be fit i don't need them since i already get the most components from food (and believe me i eat a lot). But if you wanna go BIG you might wanna take a look (just be careful, because mostly of them are really bad for your wealthy).
. 500-700 push-ups per week (seems alot but believe me 100 push-ups per day can be easily done - rest 30/60 seconds between each set)
Do 5x20 push-ups (if you can make less sets, even better)
. 1000-1500 abs per week (you can make tons of abs exercises. Abs is almost impossible to build if you do not follow a food plan. You can make tons of abs but if you do not care about what you eat they will stay hidden forever. You already have abs, it's up to you if you want to make them showing or not)
. Run 2/3 times per week. You will feel good and it's good for your legs (however, bad for your back)
This is enough guys, if you want to stay fit. If you have "bigger" plans this might not work to you. Probably will work on the first year. After that you will see minimum results.
So.. Eat wisely, drink alot of water, do abs, do push-ups and good luck
Regards,
Not an expert