Mar 3, 2012
Proper eating is a must if you want to get lean abdominals, there is no way around it. I am sure that you know the basics of proper eating.You should eat approx. 1 gram of protein per pound of body weight.Such as lean meats, chicken, turkey, fish, eggs, milk, protein drinks, protein bars, etc. Eat plenty of fresh vegetables. Eat starchy carbohydrates such as brown rice, potatoes,oatmeal, high fiber cereals, Limit your fat intake and avoid eating “junk-foods”. Eat a small meal or snack every few hours. Drink plenty of water throughout the day. To satisfy your sweet tooth you can eat fresh fruits in moderation. Protein drinks and protein bars can help satisfy your cravings for sweets.
Train ALL areas of the waist line
When most people think of training their waist line they focus on crunches. But in order to have complete development you need to train the upper abs, lower abs, obliques, and lower back. Not only does a well developed waist line look good, but it will help to strengthen the entire body. Your mid section stabilizes your body during your workouts or any physical activity.
If you have excess bodyfat on your midsection, you will not see your abs no matter how developed they are. Doing hundreds of crunches / sit ups does not burn fat from your stomach. Cardiovascular exercise is the only exercise that will burn off any substantial amount of bodyfat. Weight training builds muscle and cardio burns fat. You should do cardio for at least 30 minutes 3 times per week and more if you are trying to lose bodyfat. I personally work up to doing two 30 minute cardio sessions per day when I am getting ready for a bodybuilding contest.
Train your abs 2-3 times per week
Some people believe that the fast way to six pack abs is to train the abs every day. This will not speed up the process because the muscles need time to recuperate and grow. Training causes damage to the muscles, and the muscles respond by getting bigger and stronger. Daily ab workouts will not allow enough time for the abdominals to rest and grow. However, the abdominals do recuperate faster than most other muscle groups. So you can train them up to 3 times per week (i.e. Monday, Wednesday, and Friday)
Train your abs with resistance exercises
To get the best results you should train your abs with resistance exercises. No one trains their chest with 50+ rep sets of bench presses with an empty bar, so why do so many people train their abs with 50+ rep sets of crunches.A good number to aim for with abdominal exercises is 10-15 reps per set.
Some good resistance exercises for the abs are:
1-Incline bench sit ups
PS : you can also make abdominal exercises harder by pausing in the contracted position and by performing the reps in a slow and controlled motion.