1. How do I lower the amount of calories I consume without slowing down my metabolism?

Lower the amount of calories consumed one day and raise them the next. The average calories consumed over a period should be less than what was consumed before.

2. What do I do if I can't keep my lower back on the ground when doing the 1st stomach exercise?

Your lower back must remain in contact with the floor. You can bend your legs slightly more if necessary, in order to keep your lower back in contact with the floor.

3. Isn't it better to train everyday as more is better?

No. With each exercise the muscles actually undergo a trauma (damage) and this needs time to repair before exercising those muscles again.

4. Can I turn fat turn into muscle?

No, muscle and fat are completely different. Getting rid of excess fat requires a calorie deficit. Building muscle requires overloading the muscle.

5. If I stop exercising will my muscle turn into fat?

No, see question 4. However if you stop exercising and consume the same food as when you were exercising, you will gain more fat. Muscle cannot turn into fat and fat cannot turn into muscle.

6. I cannot do an exercise correctly. Is it OK to modify it so that I am able to do it?

You can do what you wish. However in order that they are effective and efficient they must be done absolutely correctly with perfect form. You would be better to keep trying until you can do one repetition perfectly. It is OK to start by practising half the exercise or a part of the movement and then add until you are able to do a complete repetition. The part you practise should be done in perfect form.

7. What percentage of body fat must one have in order to see the abdominals?

It depends how big the abdominals are. The bigger the abdominals the more body fat one can have and still be able to see the abdominals. With less body fat one can have smaller abdominal muscles that show. I have seen people with more than 20% body fat and a defined midsection.