The Trush About Abs

I have struggled for years to lose the pouch around my waist. Even though I've always kept in shape and played sports in school, the excess fat in my stomach area just wouldn't go away.

But, I'm happy to say that now I've learned the secrets to obtaining six pack abs, and I'm willing to share them with you. Here are the seven steps:

1. Eat right. You have to have a healthy, balanced diet, or no amount of exercising will help. Aim for reduced calories and getting a balance of quality protein, essential fats, and quality carbs, such as vegetables, fruits and fiber-rich foods. Eat three small meals, plus a protein or fiber snack between meals.

2. Exercise the stomach muscles 2 to 3 times a week. This is the right amount to provide the proper training, while still giving the abdominal muscles time to rest and grow. Use basic crunches, planks, bench situps, oblique cruches or reverse curls. Do 2 to 3 sets per exercise, with 8 to 15 repetitions per set. Combine weights with the exercise for resistance training.

3. Use resistance. Combine weights with the previous exercises for resistance training. Add additional weight every two weeks or so, as the exercise begins to feel somewhat easy.

4. Exercise the entire abdominal area. This means not just the front portion, but the upper abs, lower abs, obliques and lower back. This will give you added strength, as well as make you look much better. Six pack abs are all about the entire area.

5. Cardio training 2 to 4 times per week. This will burn the fat. Good examples are jogging, cycling, elliptical, treadmill, or row machine. Have a protein-rich snack afterward.

6. Hold your stomach in for 15 to 30 second intervals thoughout the day. This will tighten the Transverse Abdominus (TVA) muscles.

7. Don't overdo it. You don't want to spend all day at the gym or work the same muscles every day. Do you workout, and vary it so you are doing ab exercises one day and cardio the next, which allows time for your body to recuperate from each. Overdoing it won't build up your abs any quicker.

This program will be the combination you need to burn fat and build muscle quickly. It is the program I use now to maintain my six pack abs.

Related articles:

Easy Weight Loss Tips and Secrets
Most people cringe at the word "diet", and think of losing weight and healthy eating as something that involves a major change in their lifestyle, which often only lasts for awhile. But you can lose weight and gradually begin to eat healthier, by making a few very simple changes.