How to get Six-Pack Abs?

Step 1: Fat loss diet

If you have a high body fat percentage, the abs won't show no matter how much you work. Once your body fat falls below 8% for men, or 14% for women, your abs will begin to show through.

I would suggest a high protein, moderate fate and moderate complex carbohydrate diet. You should cut out all excess simple sugars, lower your dairy intake and eliminate excess saturated fats. The majority of your dietary fat should come from essential fatty acids (EFA's -- omega-6 and omega-3).

To lose fat you need to eat fewer calories. You should create a mild caloric deficit when dieting. In other words, you should be using more calories than you are taking in from your diet. This way, your body has to get the extra calories it needs from fat stores (hopefully). I say hopefully because if you drop your calories too drastically, your body may prefer to use muscle tissue for energy instead of fat. This is why many people who go on fad diets look so soft. They lose almost as much muscle mass as fat from those drastic diets.

Step 2: Exercise aerobically

Perform some form of cardiovascular exercise on a regular basis -- at least 3 times per week. It doesn't matter what you do (walking, running, cycling, aerobics, stair stepper, etc.), as long as it keeps your heart rate elevated for at least 30-45 minutes. This will speed your fat loss by elevating your metabolism, thus burning more calories.

Finally: Train your abs

Contraction is everything when working abs. Remember that your abs work like an accordion, not like a hinge. So when doing crunches, you should concentrate on crunching together rather than moving your body upwards. This will maximize muscle tension.

You must concentrate on contracting your muscles as tight as you can. This will cause them to fatigue faster. It does not matter how many reps you can do; the only thing that matters is how hard you can contract your abdominal muscles.

If it takes you 100 crunches before your abs begin to burn, then you are wasting your time. Your abs should be fatigued at no more than 20-25 reps. If they are aren't, you need to add weights to your exercise and work on contracting the muscles tightly for each rep. Don't concentrate so much on "how many" you can do, but instead focus on "how hard" you can contract the abdominal muscles

Contrary to popular belief (another myth), doing full sit-ups, lying leg raises or hanging leg raises DOES NOT give your abdominals the best workout. In fact, these exercises work your hip flexor muscles (psoas major) much more than your abs!

Remember, the most effective exercises for working the abs must involve a "scrunching" type contraction, like an accordion.

What is your number 1 dieting tip for staying in good shape?

Simply remember that nothing tastes as good as thin feels. I find that abstinence is sometimes far easier than moderation, so if you’re unable to control the portion size of your favourite cheat foods, avoid them altogether. If you do this long enough, you’ll soon learn self control.

Describe your normal diet. How do you eat to stay in shape?

• Meal 1: Oats / Protein shake
  
• Meal 2: Protein shake
  
• Meal 3: Lean protein / salad
  
• Meal 4: Protein shake
  
• Meal 5: Lean protein / vegetables
  

A normal weekly workout routine is:

• Day 1: Shoulders / Triceps
  
• Day 2: Biceps
  
• Day 3: Abs
  
• Day 4: Chest / Back
  
• Day 5: Legs
  

What is the best abdominal exercise?

Lever Seated Hip Raise Crunch
Preparation: Sit in machine with back against back support and lower legs under padded bar. Grasp handles above to each side.
Execution: Pull handles down while pulling lower leg bar up by flexing waist and pelvis. Return and repeat.

Incline Leg-Hip Raise
Preparation: Sit on incline board. Place weight between ankles or use no weight. Lie supine on incline board with torso elevated. Grasp feet hooks or sides of board by head for support.
Execution: Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist, raising hips from board. Return until waist, hips and knees are extended. Repeat.

Lying Straight Leg-Hip Raise on an incline
Preparation: Lie supine on bench and grasp support.
Execution: Raise legs by flexing hips until fully flexed. Raise hips from bench by flexing waist. Return until waist and hips are extended downward. Repeat.

Weighted Crunches
Preparation: Lie supine on bench with head hanging off and knees and hips bent. Hold plate behind neck or on chest with both hands or use no weight.
Execution: Flex waist to raise upper torso from bench. Return until the back of the shoulders contact the padded incline board. Repeat.

What supplements do you use?

• Protein
  
• Variety of Vitamins
  
• Flaxseed oil / Salmon oil