I'm no dietician, or strong man, or even a personal trainer, but perhaps I know enough.

Abs: To be honest, abs came quite easily to me, albeit by unusual methods. I'd have coughing fits while smoking pot, throw up occasionally from drinking too much (hard liquor of course), and every single year I come down with bronchitis from smoking. All things combined helped me develope a six pack with little to no effort (I also happen to be quite thin and "cut" due to a hormonal disorder). But for the average person who's interested in developing their bodies, this is probably not for them. The only things you can really do is watch what you eat (stay far away from artificial ingredients), and do cardiovascular/resistance escercises. Stuff like swimming (best excercise there is), crunches, and leg lifts. Of course you would want to use the proper technique. Quality over quantity, etc.

Weight Lifting: There are basically two kinds of muscle. Fluff muscle, and dense muscle. Dense muscle tends to be lean and sinewy, whereas fluff muscle is large and impressive. While both kinds of muscle are difficult to develope, fluff muscle is less time consuming, and shows results faster. To develope fluff muscle, push yourself to extremes over a very short period of time. Perhaps 10 minutes a day even (with a requisite 10-20 minutes of warmup and stretching as you would not want to injure yourself). Use the machines because they are safer, but instead of doing sets, do only one with roughly as much weight as you can push, and proceed with a couple repititions. Your muscles should develope relatively quickly. However, the drawback of fluff muscle is that it simply is not as strong as dense muscle. It looks big and impressive, but lacks the stamina and tension of dense muscle. Dense muscle is developed by using very light weights over extended periods of time. For instance, perhaps you can bench 150 at a max press for fluff muscle, but for dense muscle you should bench 10 pounds a hundred times. And of course, always get a good sweat and stretch in before you hit the weights. be careful with your body. It's the only one you've got.

Reflexes: Dense muscle is very condusive to reflexes and reaction time. The repititions apply stress to your tendons, and make them tense and springy. One should always be sure to stretch themselves out, especially for dense muscle training, as to not lose flexibility with the tightening of the tendons. Also, cardio sports and hobbies that require coordination are great for reflexes (I personally play hacky sack like I'm going to win something). Reflexes improve correlatively with personal awareness. The more you know about what your body is capable of, the faster you will be able to react in a situation requiring wit. As you are a boxer, there is a particular excercise you may be interested in trying. It's called "trapping hands", or HIA (hand immobilization attack). Trapping hands is an old chinese method of training to imrpove reflexes, which was assimilated, developed, and improved by Bruce Lee. It involves a (what at first seems) complicated series of blocks and strikes. Ask around, or go online to try and find out more about it. There are also styles of trapping hands that make use of the feet, elbows, knees, and head, though these are much more complex, and should not be practiced by someone who is not well versed in the basic philosophies and functions thereof. Of course, the best way to improve reflexes is to fight. Just fight, and fight, and fight, until you know who you are, what you're made of, and how your body works... And alway stretch...

--
"I felt like destroying something beautiful..." -'Jack'

Happy Birthday

(By the way, I'm a huge fan of Beethoven's Moonlight Sonata, which I see you're listening to )

--
Lt. Maria Laguerta: So then he must have already had the head with him in the front seat. Huh, that's weird. Why would he keep it there?
Dexter Morgan: I don't know. So he could use a carpool lane.