You want a six pack, you know that nice washboard look that everyone tried to achieve. However no matter how many sit-ups or crunches you do each night you still can’t see your abs.

It may come as a shock, but for many who are dedicated to daily workouts, six months of crunches may not produce the flat abs you hope for.

Hundreds of crunches will definitely improve core strength and function as a hedge against injury.  However, they aren’t enough to get the job done.

For one thing, if you have a wonderful set of abs but they’re buried under layers of fat, neither you nor anyone else will get a look at them.

The place to start is with your diet.
Slender men and women typically eat five or six small meals a day, roughly three hours apart.  The instant effect will be to bump your metabolism throughout the day and that results in burning more calories on an ongoing basis.

In fact, if you were to take the large dinner meal you ordinarily have and divide the exact same amount of foods into several smaller meals, you would actually begin to lose weight. All of those who say, “I only eat one meal a day and yet I either stay the same or gain weight” aren’t paying attention to the research.

Eating a single, huge meal at any time of day, but especially in the evening, results in keeping virtually all of those calories onboard. What your body can’t use right then gets converted to fat. It also creates problems for the overworked pancreas, which tries hard to provide enough insulin to counter the big meal sugar spike.

You also have the problem with a bloated stomach which will make your stomach appear larger – not exactly what you want when your working towards a six-pack.

Instead, pare down the meals and spread them out.  Then, once the muscles are all pumped and buffed, they will be visible.
If you want to know how to get abs – it’s not complicated.
In fact, yours are just waiting for you to discover them.

For more information about getting the abs you’ll (and everyone else will envy) we recommend starting your six pack quest here

There are many programs and tips about how to get abs. However, these programs don’t work all the time.
For example, some exercisers claim that the crunch exercises performed at home are the most effective while others believe that going to a gym is crucial to getting really great abs.

There is actually nothing wrong with the hundreds of programs and tips about getting abs, except that these are incomplete. How to get abs involves a more comprehensive plan than getting a few minutes of exercise in one day. In fact, the overall strategy on how to get abs includes four different aspects.

The first part is all about building muscles
There would be no wash board “six pack” if a body does not have the muscles for it. Luckily, there are several specific exercises that can build muscles. Some of them are crunches, sit-ups, and push-ups. But these exercises have to be done right in order to build muscles and get abs.

In performing crunches, the hands should be placed on the sides and not behind the head. At the same time, only half of the spine should be lifted off the floor. The lower half stays down.
In performing sit-ups, the hands can be crossed across the chest and the whole upper body should be lifted. The sit-up can evolve into a jackknife if the knees and upper body are raised into the air. In performing push-ups, the back should kept straight, like a rigid inclined plane. The effort should be given by the abdominal muscles and the arms. In all exercises, regular breathing should be maintained.

The second part is about losing fat
All those muscles could not be seen and strutted if layers of fat cover them. Exercise can again help in losing fat. During exercise, the body will utilize lots of energy. There will be a stage when the usual supply of energy runs out and the body will harness the stored fat to create more energy. This is when fats are being burned.
Some of the exercises that can help lose fats are weight lifting and interval exercises.

In performing weight lifting, the large muscles should become the target. These large muscles, such as the chest, the back, the thighs, and the hamstring, should exert the greatest effort.

In performing cardio exercises, the best time is the morning before breakfast. Without food in the stomach, the fat reserves will be immediately used by the body.

It is also recommended that cardio exercises should be carried out for 30 minutes or more. When talking about cardio we are not talking about walking or slow aerobic we are talking about interval training – 30 minutes of intense exercise.

The third part is about eating right
When a person eats right, he keeps his metabolism at a steady rate. This means that the meals should be smaller but more frequent. If, after eating a meal, the body still feels the pangs of hunger, the solution is a glass of water.

The body is actually not hungry. It is just thirsty. Drinking lots of water will do the trick and this will prevent the body from ingesting more calories.
And the fourth aspect is about staying safe.

For some people, a consultation with the doctor is the first step before starting any exercise program. This is because there are health conditions that must be considered.

Keeping illnesses at bay is part of staying safe and getting the desired abs. Another way to stay safe is to avoid starving. A small meal means less ounces of steak. A small meal does not mean one slice of bread.

Starving harms the body. And still another way of staying safe is being cautious about using exercise machines. Some of them may do more harm than good. And lastly, stay away from steroids. These hormones can mess up with the natural processes of the body.

We all would love to get a great looking flat belly and six pack abs and we often try too hard. No, I am not going to say that getting a nice rock hard belly is easy –it’s not, but you also don’t need to do hours of crunches.

Do YOU want the best way to get flat abs and develop a six pack?

The best way to get flat abs is combining proper nutrition with a muscle building exercise schedule.  As you read each word in this article you will learn the exact methods to help you develop a six pack.

When making the decision to lose any kind of weight, or change your lifestyle. You must make a clear set of goals and set the intention in your mind. You can achieve anything when you set concise intentions.

Use these tips and you will discover they are the best way to get flat abs.

1.    Eat clean meals six days a week . What do I mean by clean? Simple, consume 6-7 small meals a day. Each meal must consist of a lean protein source, fiber and a complex carbohydrate. The seventh day is designed specifically to help you cope with your inner demons. On the seventh day eat whatever you want. But, please make sure you go right back to eating clean the next day. Use this cheat day for three – four weeks. And then take it out for a couple of weeks and then add it back in.
2.    Build lean muscle tissue and replace the fat cells . Yes, you need to replace the fat tissue with lean muscle mass. Lean muscle mass helps the body burn fat quicker. Want to know a secret? Most people who develop a six pack never do much cardio. It’s true, when you start adding on lean muscle mass, you’re body doesn’t need cardio to burn fat. Plus, lifting weights is much better for your heart.
3.    Keep yourself hydrated with proper fluid intake . When you combine water and fiber in your daily food intake, you are setting yourself up for massive weight loss. The fiber and water mixes to aid in removal of fat and waste through the digestive system faster.
4.    Interval cardio training is the only type of cardio to implement. You have seen the people who spend countless hours on the treadmills and stair climbers? They are the ones who are real skinny and wispy. They do not realize it but they are allowing their muscles to become a food source for their body. Max out you’re cardio at thirty minutes and make sure you are only using interval cardio. For example: Sprint for one minute and then walk for a minute and a half. Allow your heart rate to ascend and then fall.

Just imagine what your midsection will look like when you start using the best way to get flat abs. Develop a six pack in six weeks with these simple, but amazing tips.

Lower Ab Exercises

So you’ve got a bit of jiggly-wiggly in your lower ab area? In normal day to day activities your body very rarely relies on these lower ab muscle to do anything so they will often get weak and not keep toned and tightened like they should. Then add to this fact that many accumulate excess fat in this area and you’ve got the dreaded lower ab pooch or as it’s sometimes called "pooch belly"

So are you destined to have this lower belly pooch forever? No!

However, in order to get rid of this you will need to do a combination of diet and exercise to melt the fat and tone and tighten.

Today we will go over the exercises that will get this area flattened so when you lose the fat through diet your lower belly will be rock hard and not a jiggle in sight.

The best lower ab exercises are movements which will tone and tighten your lower midsection. When you place an extra amount attention to the area, you can really begin to shed those loose little rolls of stubborn fat. By the time you are through reading this page you will have a couple of more movements you can begin applying to your routine.

If you’re determined to shred your midsection, you should try these three best lower ab exercises and see how fast you start tightening and toning your midsection.

1.    Leg lifts – Lay flat on your back and place your hands just under the top side of your buttocks under you. Raise your legs six inches off the ground for ten seconds and then spread them will keeping them raised for an additional ten seconds. Make sure you are keeping the lower midsection tightened during the entire lifting process. Repeat this four – five times and you should start to feel it.
2.    Sitting bench lifts – Use this one to really rip up your lower midsection. Grab a regular cushioned bench you would see at the gym. Sit on the end of it or on the edge and use you hands to keep your balance. Begin with your feet together and extended, this is the starting position. Now, pull your knees toward your chest while elevating your legs. Squeeze your abs when you knees get closer to you. Twenty – twenty five reps for 3 -4 sets, will have your abs burning.
3.    Exercise ball crunches – Sit on an exercise ball and simply crunch your chin toward your knees. You must pay close attention to the lower abs. At the top of the exercise you must squeeze the lower abs. Use the lower abs to pull the upper body toward your knees by contracting them, you will find this method explodes your fat loss.

Just picture this for moment. You arrive on the beach and stake out a great spot just in front of the water. You pull your shirt off exposing your lean midsection and the eyeballs of the opposite sex literally pop out of their head. Can you picture it? If you can picture it, you can live it. Using these best lower ab exercise will help you make great strides toward a leaner midsection.

If you are serious about getting a rock hard mid-section and sexy abs I would suggest that you pick up a copy of Your Six Pack Quest also called No-Nonsense Body Building.

Ladies don’t let the title No-Nonsense Body Building scare you – this system is made for both men and women and you will also receive the No Nonsense 16 week Women Only Program with additional tips and tips just for women.