How do I Get a Six-pack ??

How do I Get a Six-pack ??

There are no secrets; it's a long-term commitment to careful diet and nutrition, mixed with a consistent dose of resistance/strength training, and other fat-burning cardio exercises.  In other words..... it's hard work.

Here's the truth. If you want nice abs, you are aiming for an entire body transformation. Period.

Have you ever seen anyone with well-defined abs who also had cottage cheese thighs,  saggy arms or flabby hips?  The chances are you haven't. That's because it's near impossible to achieve localized fat loss.  The body tends to burn fat from all over the place, and generally you have no control over which body part will slim down first.

• Lower Overall Body Fat

To see the abs you've got to burn the fat first. Coupled with the regular resistance training to build and define the abdominal muscles.

• Train the Abdominals

To burn more fat you need to increase cardiovascular exercise. Abs can be trained like every other muscle (e.g. two or three times a week). Also note that our muscular structure is individual - that is why some can only get a '4-pack', while others show off an '8-pack'.

Should I do hundreds of crunches?

No. YOU Can't Spot Reduce.  Any muscle definition in the body comes from the right nutrition, and the right mix of cardio and weight training. Repetitive abdominal exercise will give you great endurance, but probably won't give you that washboard you're wanting. Here's a few quick tips....................

1. Eat about 15-20% below your calorie maintenance level

2. Spread your calories into 5-6 small meals instead of 2-3 big ones.

3. Eat a source of complete, high quality protein with each meal.

4. Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, brown rice and whole grains.

5. Limit refined, simple carbs that contain white flour or white sugar.

6. Keep total fats low and saturated fats low. Aim for only 15-20% of your total calories from fat. A little bit of "good fat" like flax oil and olive oil is better than a no fat diet.

7. Drink plenty of water – water has no calories -and tends to fill you up....not out !