First if you want to reveal your hot sexy abs, you must lose excess weight and fat overall.  There is no such thing as “spot reduction”; you cannot only lose weight on your belly.  To lose weight overall start doing cardio exercises.

Running outside is a good way to build up your stamina and burn the fat.  It’s so much better than doing it in the gym – remember a one per cent incline on the treadmill is almost the same as running on a flat surface outside.

Once you lose all the weight, you want to do specific exercises to define and tone your abs.  Here are 5 of our favorite abdominal workouts.

Leg Pull-Ups

Hang from a bar then raise your legs to a 90-degree angle while clenching your abs; hold for three seconds, then lower for four seconds.

The Plank Position

1. Lie face down on a mat resting on your forearms, your palms flat on the floor.
2. Push off the floor, rise up onto your toes and rest on your elbows.
3. Keep your back flat, in a straight line from your head to your heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Clench your abs for 10 seconds and then relax for five. Repeat this exercise for 40 seconds.

Reach for the Sky – Rocking Double Crunch

Lie flat on your back with your legs at a 90-degree angle. Raise your back several inches from the ground so that the core of your abdominal area is tense. Rock from side to side, touching as far down the side of your feet as possible, one foot at a time.

Benchmark – Chest Press

Bench presses are really good for developing your chest muscle – and if you raise your legs slightly above the bench, you’ll really work on the core of your abs.

Flatten Those Abs – Circular Leg Crunches

Lie on your back as if you’re going to do a sit-up, but keep your head and back flat on the floor. Lift your legs up slightly above the floor, spread them apart and rotate them from the hip in a circular motion.

Finally, in order to have and maintain rock hard sexy abs you must eat healthy.  Food and nutrition are the building blocks of your body.  Feed it garbage, and you will feel and look like garbage.

Treat your body as the temple it is.  Everyone has got abs underneath; it’s just a matter of losing weight, doing the right exercises and eating nutritiously that will help you to show them off.

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1. Eat Right

Without a clean diet, you will never be able to get 6 pack abs fast. One thing you need to realize is that while exercise is critical, it’s only going to take you so far.

No matter how many crunches or sit-up variations you perform, if you have a solid layer of fat covering your stomach, your muscles are not going to be seen. Try and concentrate on consuming enough protein to keep your appetite under control, supplemented with healthy fats for satiety and fruits and vegetables for energy.

It’s important, however, that you are running a calorie deficit, because without reference to the food you eat, if you are consuming more than you burn off that day, you aren’t going to lose weight.

2. Perform a Selection of Exercises

Next if you want to get 6 abs fast, you need to ensure you change up the exercises you perform on a constant basis. While it’s fine if you have some that you often like to stick with as you feel it when you do them, try and alternate between at least some from week to week.

The main reason for the reason being because your abdominal muscles adapt to modify really fast. As quickly as they are finished changing, you’re going to stop seeing results – this is the truth about six pack abs. By keeping them guessing as to what’s coming, you keep the results coming too.

Don’t make the error of doing the same boring workout, day in, day out.

3. Get Your Cardiovascular In Line

Finally to get 6 pack abs fast, you must perform cardiovascular correctly. All you actually need is some quality sessions of cardiovascular work a week. What’s high quality? Sprint sessions. Skipping. Hill running.

Anything your body is not efficient at. These are going to be much more intense than plodding along at a moderate pace while you studied the fitness magazine of the week, but trust me, you will get results a thousand times faster.

Crank that power up for twenty to 40 seconds and then back it down again for another minute. Repeat this process eight to 10 times and you could have a workout that will help you shed that fat in no time.

So, next time you are admiring your physique in the mirror and are still craving a better mid-section, take these 3 factors under account and you’ll be able to get 6 pack abs fast.

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Has anyone told you how important it is to eat healthy comes to getting abs?  I bet you the answer is NO.  Learning to eat healthy and eating healthy is the single most important thing you need to concentrate on if you ever want to see your abs or at least achieve a sexy waist line. If you have a layer of fat covering your abs then you will never see them.  You need to be eating healthy foods to lose that fat from your mid section.

There are some people who will disagree with you and tell you that you need to do 100’s of sit-ups no matter what.  But if you have been doing them already will little to show for then obviously something isn’t right.

To eat healthy for six pack abs and a sexy waist line you will need to know and understand the following:

Eat Frequently

First, you need to understand that food is fuel and it fuels your body and metabolism.  You need to eat to lose weight, not the other way around.  So get the concept out of your head about needing to starve your self to lose weight.  It simply won’t work, period.

You need to be eating frequently through out the day will help speed up your metabolism.  You should be eating a variety of foods such as fruits, veggies, complex carbs, lean proteins, and healthy fats.  Your plate should consist of 40% proteins, 40% complex and fibrous carbs, and 20% healthy fats.  Eat your fruits and veggies raw when possible to maximize nutritional intake.

Water

Drink lots of water.  Water helps speed up your metabolism and in turn will help you burn fat.  Water improves your metabolic process and can even reset it if you are known to have a slow metabolism.  2 liters of water a day is ideal.  Stay away from coke, “energy” drinks or any other drinks that are high in sugar.

Protein

Eat protein rich foods.  High protein foods are ideal for losing belly fat quickly.  A high-protein diet takes more energy for your body to digest, than any other macro nutrient; therefore you are burning more calories without doing extra work.  Examples of protein-rich foods include fish, turkey, chicken, eggs, hemp seeds, sprouts, and lean beef.

EFAs

Fish carry essential oils known as Omega 3.  This essential fatty acid (EFA) actually helps your body burn more fat when consumed throughout the day.  You can buy this as a supplement in pill form or liquid form. For more information EFAs and to purchase EFAs, Click here to view our recommended Omega 3 supplements.

Vegetables

Eat your vegetables. Vegetables are very low in calories and are a very healthy addition to any diet.  Adding them to your plate can help prevent you from overeating.  They also help eliminate toxins that can build up which result in weight gain.  Again, eat your vegetables raw whenever possible.

In Summary

This a very basic outline of how you should eat.  If you really want a solid source you can trust for great information on achieving six pack abs or a sexy waist line than you need to check out my friend Mike Geary’s eBook “Truth About Abs”.

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