One question I get asked more than any other is how to get a set of six-pack abs. Everyone wants' them yet they seem to elude most people who try and attain them. So why is that?

 

Well to achieve a set of six-pack abs it requires a lot of focus and dedication. Most people think that just training their abs will make them pop out. Like those influential popular late night ads which advertise fancy ab machines and promise only 5 minutes a day is all you need to be on your way to a set of firm and sexy six-pack abs. This is referred to as spot-reduction of fat in one area which is not possible. In other words you cannot train your body to lose fat in one area but not the others. You can work you abs on these machines for hours upon hours, day after day, but if your overall body fat level is not low your abdominals will never appear.

 

People always seem to think there is a magic exercise or secret involved in getting a washboard stomach. In all honesty there is no secret to getting six-pack abs. And, there is no magic exercise or supplement that will help you get them quickly. You don't get a set of six-pack abs by accident; you need to have a plan.

 

For your abs to show you need to lower your body fat levels, and also have well built abdominal muscles. It is not impossible, anyone can achieve a well defined abdominals if they are determined and committed to doing three key tasks. These key tasks are:

 

1. Diet - You are never going to get a set of six-pack abs eating take away food day in and day out. I love junk food as much as anybody else but I realise every time I put it in my mouth I step further away from my goal. That is not to say you should deprive yourself totally but your daily food choices should be aimed at reaching your goals. Having a cheat meal once or twice a week is not going to totally throw you off track, however eating junk on a daily basis will. One of the simplest ways to stick to a diet is by having your meals set out and pre-determined for each day. That way you know what you are going to eat at each time of the day and are less likely to make poor food choices.

 

2. Weight Training - If your body fat levels are low but you have no muscle definition either, then you will not get a desirable set of six-pack abs. Instead you will end up with a marathon athlete's type body. You need to train your abdominal muscles with heavy resistance weight training in order to have them pop up and stand out. Diet and cardio alone will help you lose body fat, but without weight training there will be no muscle to show underneath once the fat is gone.

 

To get my point across let's compare the physiques of marathon runners to that of sprint runners. Pictured below is sprinter Maurice Green and marathon runner Tariku Bekele. Marathon runners incorporate little to no resistance weight training in their exercise programs whereas sprinters incorporate a number of heavy compound resistance weight training exercises such as squats and deadlifts. Both athletes have very low body fat percentage however look at the difference in the images below. The sprinter has a much more appealing physique due to the added muscle, and also note the development of his abdominals. The marathon runner who although does not have much body fat on him, has a less appealing physique compared to the sprinter due to lack of muscle tone.

 

 

So what is the best way of actually training your abdominal muscles? Well they are just like every other muscle in the body, in that they are stimulated through heavy weight training. So that means you should train them the exact way as you do chest, legs or any other body part. Forget doing hundred repetitions of crunches. That will not get you the results you want. Use heavy weights and low reps also when training your abs just like you would on every other body part.

 

3. Cardio - With cardio added to your exercise plan you can significantly increase your resting metabolic rate and turn your body's metabolism into a furnace. That means your body will burn more calories when resting. By employing cardio into your plan you can decrease the time it takes to get to the level where your body fat is low enough to have visible abs. Not only that but there are also some major health benefits from incorporating cardio in your workout plan such as enhanced endurance and also helps reduce the risk of heart disease and other cardiovascular diseases.

 

That's all there is to it. No need to take a supplement or do any special ab exercises. It's as simple as being consistent following a healthy diet, weight training and cardio plan. If you would like an even easier step by step guide on what to eat exactly, when to eat, a weight training program and a cardio plan to get abs check out the FREE I Want Abs program.