Q: Dear Mike: My name is Monica and my question is: what are THE BEST excercises and food for my abs and for the upper back?

A: Everything you need to know about nutrition, like what are the best foods, is in my Nutrition article. As far as abs and upper back, I'm guessing you are looking to add definition (as opposed to just adding muscle bulk). Definition on abs, upper back, or anywhere else on your body will only come as you lower your body fat. It is absolutely impossible to taget specifically abs or any one other area and lower body fat just there, but it is very possible to lower overall body fat which will lower it in those trouble areas too giving you better definition. Please start by reading my Losing Fat article and follow its directions to lower your overall body fat and thereby gain better definition on your abs and upper back.