ShelfLife
Clive Wilson
Richie's comments are spot on here, mate - your diet is half the exercise done.
In addition to what he's mentioned - reduce you alcohol intake (ideally it should be eliminated all-together but that is very hard to achieve and unrealistic in many cases) - perhaps limit it to weekends and special occasions. Cut out sugars (especially processed ones) and most importantly - trans fats - WokkieD posted an excellent link on that in the 'not being fat' thread.
There are a few exercise you can do on the pull-up bar which can help you strenghten your core/abs (did help me quite a bit)
- leg pulls-ups - hang down from the bar 'loose' for about 5-6 seconds and then slowly start bending your knees towards your chest, then hold for another 5-6 seconds. Release down slowly. Do 5 reps of 3 - 3 times a week - you'll see a difference soon. It's mighty hard at first! If it's too difficult at first - try 3 reps of 3 - 5 times a week.
- leg raises - same as above but instead of bending your knees towards your chest - keep your legs straight and lift up (ending up at roughly 90 degrees relative to your back)
The pull-up bar is a wonderfull tool, mate - I'd suggest investigating those (there are others too). And remeber - drink plenty of water - 2-3 litres/day minimum - you don't want any unecessary water retention in your body.
Nice one. I will give that a try. I have a pull up bar at home. Now I just need to get it out of its box...