- 1). Eat healthy, proportionally correct meals four to five times a day, instead of the traditional three. Avoid adding fat when you're trying to decrease it by skipping simple sugars, refined carbohydrates or food with a high percentage of saturated fat. Be sure you don't skip meals because your body will need this good fuel to keep it going. In addition, the Fitness Health Zone (see resources) recommends taking daily vitamin supplements as well. Remember that it takes time to lose body fat and be realistic in setting your fitness goals. All these exercises and diet changes will make you healthier and stronger, even if you don't immediately see that six-pack.
- 2). Work your muscles with regular strength-building exercises that you do consistently each week. You will burn more calories by keeping your muscles active. Include an exercise that works your cardiovascular system at least five times a week. This will teach your body how to burn fat more efficiently. When using weights to work your abs, keep in mind that lighter weights and more repetitions will be more effective in reaching this goal. This adds an element of aerobic workout to your weight training and increases the number of calories burned.
- 3). Focus on your core abdominal muscles with targeted exercises for each muscle group. First, work the rectus abdominis by performing standard or reverse crunches. Next, work the obliques with a v-crunch or reverse crunch. Finally, work the transverse abdominis with ab hollowing. All these exercises are recommended by the Running Planet and specific instructions can be found on its Website (see resources). There are many other exercises specifically targeted for the abs that you can also rotate into your program, including twisted crunches, lying bicycle and seated jackknife (see Fitness Health Zone in resources for exercise descriptions). Ab exercises can be performed every other day at a minimum, and combined with changes in your diet, will deliver those six-pack abs you desire.
- 4). Do aerobic exercise a minimum four days a week and 20 minutes for each session. Running is by far the most efficient calorie burner, but other exercises such as riding a stationary bike or using an elliptical machine will also deliver aerobic benefits with less impact. Either way, always keep in mind the number of calories that your body is taking in and how many that you are burning.
- 5). Sleep seven to eight hours a night and give your body at least one rest day a week. Your muscles need time to recuperate and will benefit more from the next workout if given time to rest. Also, be sure to drink plenty of water and give your body the hydration that it needs before, during and after your workouts.
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