How to Get Rock Hard Abs
By Joe Rivera, eHow Fitness Expert
As a trainer in Los Angeles, one of the most asked questions is: “How do I get washboard abs (a six pack)?” Well, the answer to that question is that you don’t get a six pack-you already have it! We all do!
The reason you do not see them is because they are covered in a layer of body fat. Water retention also plays a role-and getting rid of the water is quite simple.
In my other article: “How to Lose Five Pounds in Five Days” I mentioned a prescribed amount of water intake specific to your body weight. The more you weigh, the more you have to drink.
The reason for the water intake is twofold: 1) to make you feel full so you do not eat as much 2) and more importantly, to trick your body into not only flushing out the extra water you drink, but also any other excess water that you’ve been carrying around.
Getting rid of the body fat is a little more involved. It requires discipline and hard work. Here are the steps you’ll need in order to get rid of excess body fat and get rock hard abs.
Also note: advice is often offered by people who mean well, but have not followed their own advice. This is not the case here. Everything I write comes from my own personal experiences.
The above photo is of me with the six pack I now have at age 42 that I did not have when I was 20. I got there with the information I’m giving you. It wasn’t easy-but if I’ve been able do it-chances are SO CAN YOU!
Have fun and good luck!
Things You’ll Need:
• Will Power
1. Step 1
Lose a pound of body fat every week until you get your desired results. Unfortunately, you cannot spot reduce body fat. In order to see your abs you must rid yourself of total body fat. For every pound of fat you wish to get rid of, you have to burn an extra 3,500 calories more than you eat. So start off slow and burn 500 calories more a day than you consume-at the end of seven days you will have lost 1 lb. of unwanted fat.
2. Step 2
Do at least 1 hour of aerobic exercise per day at your optimal fat burning zone on an empty stomach if possible. The optimal zone has to do with heart rate during exercise and is the best way to get rid of stored body fat. To figure this out use this formula: based on how fit you are, train at 60 to 85 percent of your maximum heart rate (220 – your age). Keeping your heart at a steady constant rate like this forces your body to draw energy from two sources: glycogen (converted and stored carbohydrates) and stored body fat. If you are somehow able to do this first thing in the morning on an empty stomach, you will have a greater chance of just drawing energy from fat stores. This is because after 8 to 12 hours without food, your glycogen stores will be depleted.
3. Step 3
Reduce or eliminate your complex carbohydrate (rice, breads, pasta) consumption towards the end of the day. Have those more with breakfast and lunch. Also do your best to avoid simple carbohydrates (fructose) especially towards the end of the day.
4. Step 4
Do your best to have your last meal at least 3 hours before going to bed.
Tips & Warnings
• Getting a trainer or a workout partner can help.
• Be patient-this will not happen overnight.
• Get a heart rate monitor to make sure you are in the right target heart rate during your workouts.
• Check out fatburn.com (see Resources below) to monitor your calories and chart your progress.
• If you are in Los Angeles and would like to burn a ton of calories-check out my kickboxing class as my guest. For details go to focuscenterfitness.com (see Resources) and select classes.
• Do not train above your target zone.
• If you experience extreme fatigue or start to experience unfavorable physical manifestations of any kind, contact your physician.