"I want abs like yours"

The rectus abdominis muscle, also known as "abs" or a "six pack", is a paired muscle running vertically on each side of the anterior wall of the human abdomen (and in some other animals). There are two parallel muscles, separated by a midline band of connective tissue called the linea alba (white line).

I had a friend recently ask me what I do to maintain a six pack and how he can get one. I told him I'd write an article about it so here it is. I'm sure others will also want to know.

The abdominals have always had an effect on women and it is not surprising that women love a ripped and chiseled mid-section on a man. Men should strive for that six-pack, and no, I'm not referring to Budweiser, Guiness or Strongbow. It is just one of many other indicators that you are in good health.

Not all women however want rock hard abs on their man though. They just prefer a flat stomach if their partner or ideal man is unable to get abs. "No woman wants to have sex with a man who has to physically lift his belly in order to put it in." Wow, I never knew that that was possible.

From sculpture and other art works, the ancient greeks appreciated leaness and muscular aesthetics. Statues of Herakles (Hercules), the Hellenistic piece of Laocoon and his sons found in Rome and the Barberini Faun of Munich focus on such features. Therefore the western world has always viewed having a 'six pack' as a sign of physical beauty. But enough of the small little history lesson. You're here because you want abs or I assume you do. If not, you can learn something in regard to nutrition.

Now you might be thinking, "this guy may be like all the other guys that tell you how to get them. He may even be a fat guy". Well you have a point but it's wrong. Having been involved in different sports and martial arts the last 8 years of my life have helped. Being an athlete therefore has its advantages. Not only am I healthy but I get abs as a bonus from the hard work I put in. I don't do it to get women or for any other reason. Besides, I'm not great with women anyway.

So through my years of training, I have tried and tested methods which involve training and diet. Genetics does play an important part in it. I'm genetically predisposed to being skinny (an ectomorph is the correct term). Now don't just think "oh well I won't be able to get abs since I don't have the genetics". Some have it easier than others. What you have to do is work HARDER and put more effort not only into your training but into what you eat.

Treating Your Body

When explaining this point to individuals such as yourselves, I use an example. Think of your body as a car. More specifically, an unleaded car. You go to the petrol station as you're low on fuel. You put in diesel instead. You start to drive and the car is not performing properly. Soon, the engine blows and your car needs to be repaired. Can you see where I am getting at? If you continously eat fast/restaurant food, you'll never get those abs. As a treat, once a week or a fortneight then sure but not 3/4 times a week. Not only that but you shouldn't also be eating any processed products. Your diet should be clean.

What Do You Mean By 'Clean' Diet?

Eat foods which are not processed than what is required. I love peanut butter. I can eat a jar of it. What I wouldn't eat is Sunpat p-butter. Why? It has a ton of added sugar. Avoid foods with processed sugars and avoid food with ton of salt. Salt is good for some body management functions but do not add more to your food. Only 6g a day. Studies have shown that people have 3 times this amount in a day and not a week. However, back to the peanut butter. I purchase natural p-butter with no added sugar. Yea, it's tiny bit more expensive but worth it. Or just buy a pack of almonds and eat a small amount. Not the whole pack.

So you should essentially be eating foods that are more natural. Eat more foods that come from the earth like wholemeal breads, oatmeal, fruits, nuts for good polysaturated fats (as well as boost testosterone). Many believe that by not consuming fat will help them lose weight. WRONG! Eating good fats will benefit you in ways you cannot imagine. The body requires fat for hormone regulation. How can the body become a fat burning machine if you don't consume fat?

Dairy is also good for abs such as cottage cheese or other soft cheeses as it contains casein protein that slowly digests in the body. A 2004 study at the University of Tennessee found that dieters who consumed 1,200 to 1,300 mg of calcium from dairy, lost more weight than dieters eating less calcium. Plus, they lost more weight in the trunk region, which is where fat accumulation is most dangerous. Aside from helping with weight loss, dairy builds muscles and bones and fights against osteoporosis and high blood pressure.

I always make sure that I get my dose of vegtables during the course of my day. Green vegetables provide nutrients and antioxidants, plus they are low in calories and filling. Spinach is good because it's loaded with vitamins A and C and has folate, which protects against heart disease, stroke and colon cancer. Broccoli is also good as it is high in fiber, calcium and vitamin C. Berries such as strawberries, blueberries and raspberries are other antioxidants loaded with fiber.

Eggs are a big thing in my diet. Not only are they a cheap source of protein, but it is the most easily absorbable protein for the body. I usually eat about 8 eggs post workout (1 whole and 7 whites) in a pitta bread.Eggs are more effective in building muscle than other forms of protein. Eggs also have vitamin B-12, which helps with fat breakdown

Ok. All this talk is about food but what about training? Abs are all about diet. If you want to put it into a certain percentage then I'd say 80% is diet whilst 20% is training. That means that you shouldn't do so many crunches. It's not about the qauntity but the quality of contracting the muscle fibres. Focus more on technique than rushing to do 200 sit ups in one go because chances are, you'll be wasting time and effort.

Any other tips?

Eat small meals every 2-3 hours in order to keep your metabolic rate high. The human body is an amazing machine. Fat storage is an emergency mechanism. It comes into affect when we are under extreme conditions such as times of famine or facing temperatures below freezing. If we continue to feed ourselves regularly, the body will recognise that we do not need to store any fat and there you have it.

I personally tend to eat my larger meals in the early hours of the day and then reduce the amount of carbs etc as I don't do much in the evening. I then either drink some milk or consume soft cheese before I head to sleep.

Getting enough sleep is not only crucial in terms of burning fat but also to allow the body to repair. It is only during this time that the body builds muscle. It is like your body is going through a rebooting process and running diagnostic tests to see if everything is in working order.

Drinking plenty of water will help flush out any toxins you have. It has also been mentioned that having regular intake of water boosts metabolic rate. You'll know your metabolism is on fire if you're goin to the toilet every hour or so. .

So what do you do for exercises?

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In terms of exercises, I keep things simple. I do basic weighted crunches and focus on muscle contraction. I tend to do 4 sets of 30 reps. I also do the same then for knee raises on a roman chair, the plank, and flutter kicks. I only spend roughly 15-20 mins on abs max and work them at least 3 times a week after main workout since you are always using your core. Better to hit them whilst they are fatigued.

I do have more hints and tips so if you want to ask anything, please do so in the comments section below. I need to head out and buy some food. Hope this helped