When I said it is not easy because there is no short cut to get a flat belly with 6 pack abs. Only those late night informercials can give you fake promises that certain gizmos can help you get a flat belly. If you want an easy way out, then part your money to those advertisers forever and then get ready to be disappointed.

No, even if you perform a trillion sit ups and leg raisers day in and day out is not gonna get you the coveted six pack abs. To get a flat belly you want, you will need to put in some work and get educated with some science.

Here some helpful pointers to help you achieve your flat belly objective and if you stick on to it, you will find that not only will your belly get flatter week after week, you will also reduce excess body fat from all parts of your body and soon, your 6 pack abs will be revealed.

Correct eating habit and nutrition is the most important factor in getting a flat stomach. Therefore you will need to control your blood sugar levels to lose body fat. One way to do that is to consume five to six meals small meals a day. Please note, I said small meals, such as dividing the portion of your three daily meals into 5-6 smaller meals.

Next, reduce your carbohydrate consumption to about 50 percent or less from your meals. Most people eat way too much carbs anyway and before their body can burn the carbs for energy, the carbs would have been converted to glycogen and the further excess carbs into body fat.

Consume your small meals at 2 to 3 hours intervals. This is because when your stomach is empty, your body will tend to conserve fat for energy and by eating frequently. You won’t want that to happen right? Furthermore, you will be controlling your blood sugar level to encourage fat loss and you will start to lose weight gradually.

However, if you are still not losing weight, then you are consuming too many calories. In this case, make your meals even smaller by reducing more carbs.

By the first week, you will probably lose between 4 to 5 pounds (about 2kg) of water weight and some body fat. By continuing to eat like this, you should be losing about 1 to 2 pounds per week. If you are losing weight more than that, then you are probably losing muscle weight too. In this case, then increase your carbs consumption a little until you achieve a gradual weight loss of 1 to 2 pounds a week.

However, if you are not losing 1 to 2 pounds per week, then reduce another 100 calories from your meals. Remember to abstain from sugar laden drinks such as soda and soft drinks as these drinks are chock full of calories. Alcohol consumption is a big fat No No!

Now, when you are losing weight, your belly will get flatter and flatter but you will still need to incorporate exercises into your weight loss routine to burn more calories as well as getting your muscles toned and getting the 6 pack abs. Furthermore, for every pound of muscle you that you gain on your body, you will burn 30-50 extra calories a day. You will then become a natural calorie burner.

Is this get flat belly program easy? Nope, it is not and that is why so few people have flat bellies and tight six pack abs. However, it is definitely achievable if your desire to have a flat belly is strong enough.

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When you are doing squats, bench presses, deadlifts, and lunges, you are still using your abs intensely.  If your abs weren’t working, you’d feel unstable and probably injure yourself.  The ab muscles are the core of your body’s strength; they will be called on for every weight lifting exercise, which is why proper form is so important.

Probably the most important factor of having ripped abs is having a low enough body fat percentage so that they can be clearly visible.  If your body fat is above 10%, you might have great ab muscles, but you still won’t see them in the mirror because there is a layer of fat covering them.

This means you need to up your metabolic rate.  Fortunately, weight training exercises are one of the most effective ways to do this.  Some weight lifting exercise will up your metabolism more than others, though; heavy squats will be more effective than bicep curls.

Another thing to keep in mind is that ripped abs and strong abs can be veery different.  If you do a lot of weighted ab exercises, you may end up causing your ab muscles to grow larger, which would give you the appearance of having a wider waist.  If your body fat level is not low enough, you’ll just end up looking fatter in your middle.

If you want to avoid that and focus on easy ways to get ripped abs fast, your first goal should be getting a low enough body fat level to have your abs show.  Diet is a big factor in this, so it’s wise to consult a personal trainer or nutritionist if you have the funds; if not, consider a diet book or program that will show you how to eat clean and lose body fat.

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Be productive

The training methods you’re going to employ have to be productive, or you could spend more time in the gym but see fewer results. So pay attention to these points.

Your diet

In fact, this is probably the most important part of how to get ripped. It’s at least half of the equation, anyway, and probably better than half (the other half is the effort and proper technique you’re going to put into your workout, along with just plain determination and willpower).

But wait a minute; don’t think that a single diet can help you get ripped. You can do a number of different things that will help you achieve the look you want.

Eat less than you burn

If you want to achieve definition and lose some body fat, you are going to have to take in fewer calories than you burn. However, the eating program you choose (as opposed to “diet,” which is truly a nasty a negative word) is going to have to be something you’ll like and will stick with.

Bulk up on the protein

You need to eat about a gram of protein per pound of body mass in order to help you build muscle. You want to lose the fat and build muscle, and to that end, you need more protein than you would if you were simply trying to lose weight.

How many calories?

Take your current body weight in pounds and multiply it by between 10 and 12. (If you’re significantly overweight, multiply it by a smaller number than that, such as eight.) This will give you the rough number of calories you need to consume in order to lose weight even as you are strenuously working out.

The way you break out those calories will go something like this: let’s say, for example, that your formulation says you should be consuming 1800 calories a day. Of those, remember that you are going to want to consume a gram of protein per pound of body weight, or about 180 g of protein if you’ve multiplied your body weight by 10 for the number of calories you get. A gram of protein has four calories, so 180 g times four is 720 calories. That means you should get 720 calories from protein.

15% of your calories should come from “good” fats like omega-3 fatty acids and healthy oils like olive oil and from lean proteins like lean beef. The rest should come from complex carbohydrates.

Your lower abs workout

You cannot simply work on your abs to get ripped abs. As to how to get ripped, you’ll have to simply lose the fat overall, gain definition, and then work on muscle groups individually. Find more tips on lower abs workout here.

Work smarter, not harder

Change your program out, but three to five days a week, do a workout on all the muscle groups by performing an abs exercise like crunches, along with other muscle group exercises like calf raises, rows, shoulder presses, deadlifts, squats, bench presses and lat pulls — two sets of 10 reps each until you tire the muscle groups out for each exercise. On alternate days, do some whole body cardio like jogging, swimming, running, bicycling, etc. Go for 30 minutes to start and ramp it up to an hour as you get in better shape.

Get abs? Got abs

Again, it’s not going to happen overnight, but following your program and your diet is going to show you how to get ripped. As you lose the fat in gain muscle and definition, you should see those ripped abs in no time at all. Remember, you can focus on your abs — but not to the exclusion of other muscle groups or of cardio, because that won’t help. You need whole body exercise and some decent cardio to truly get the body you want.

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One should not forget the three components, for working out one’s abs to get that sculptured look—nutrition, aerobic exercise and abdominal training. You should not have a splashboard stomach with an 8-inch layer of fat over it. For getting a good six-pack, you have to remove the fat that covers your abdominal muscles, and that takes a nutritionally balanced weight-loss diet and aerobic exercise. Your abs can be strengthened even before you lose the fat. The abdominals are core muscles and strong abs stabilizes your spine, give you good posture and balance and help you move smoothly and gracefully.

Anatomy

There are three layers of abdominal muscles. They run in three different directions. The outermost layer contains the outer oblique muscles, which run diagonally along the sides of your abdomen, connecting the posterior ribs, spine and pelvis. The middle layer contains the internal oblique, which run just under the external ones, and the “ rectus “ abdominal. The “rectus” is a broad, flat muscle that runs vertically down the front of your abdomen from the ribs to your pelvis. It is crossed by several horizontal tendons. These give you that six-pack look. The bottom layer contains the transverse abdominal, which runs horizontally across your abdomen from side to side.

By way of general knowledge, you should know what the function of each of the muscles is:

• The rectus flexes your spine.

• The transverse abdominal is primarily used for abdominal breathing.

• The external oblique rotates your body toward the opposite side (contracting the left external oblique causes you to rotate toward the right.)

• The internal oblique rotates your body toward the same side.

Protect Your Spine

While doing abs training, you should not forget that these muscles are attached to your spine. Make sure that you are doing exercises correctly; consult with a trainer if you’re not sure how to perform them.

Full sit ups are not recommended anymore by anyone because they 1) aren’t necessary for exercising your abs and 2) can injure your spine. Doing crunches instead is the most welcome one.

Whenever you are doing ab training, place your hands behind your neck and press your back toward the floor. Keep your knees bent. This protects the natural curves of your spine.

THE MOST IMPORTANT: If you have osteoporosis or a previous back injury, do not forget to check with your doctor before attempting any abs training exercises.

Crunches

The entire abs training exercises are a variation on the basic crunch. You can raise your hips or your shoulders. But the object is to contract the abdominal muscles. The following are a few crunch pointers:

• Save crunches for the end of your workout. Remember, the abdominal muscles are involved in respiration, and you should not exhaust them early in the workout.

• Pull your stomach in—press your belly button into your back to contract the transverse muscle. Remember, you should not hold your breath while you’re doing this.

• Keep your abdominals tightened throughout a series of reps. Make your movements slow and controlled, and pause briefly at the top of each rep.

• Don’t raise your hips or shoulders more than 4-6 inches off the floor—that’s all you need for full contraction of the muscles.

• Do lateral crunches to work the oblique—pointing your left shoulder at your right knee.

Do not forget this! Crunches are the key to strong abs—regular crunches, oblique crunches, hip raises, crunches with added weight. Keep crunching and soon you’ll have great abs.

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