The ripped abs formula is 50% Nutrition, 40% Cardio, and 10% ab exercises. Seeing your abs, or any other muscle group for that matter, is strictly the result of having low body fat levels. You get low body fat from proper diet and cardio, not from doing hundreds of ab exercises every day.
Fat Burning Nutrition Guidelines
Nutrition is half the battle when it comes to fat loss. Eat 6 times a day and eat a meal every 2 1/2 to 3 hours. Never, ever, ever miss a meal. Eat 15-20% below your calorie maintenance level. Spread your calories into 5-6 small meals instead of 2-3 big ones. Eat a source of high quality protein with each meal. Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, brown rice, and whole grains. Start with at least 50% of your calories from complex carbs and reduce carbs slightly late in the day. Drink a gallon of water a day.
Fat Burning Cardio Guidelines
Use the bike, stair master, treadmill, elliptical machine or rower. They are all great fat burners. Work at about 70-85 of your age predicted maximal heart rate (220-your age) and maintain it for 30-45 minutes 5 to 6 days a week for optimal results. When you are satisfied with your level of body fat and your abdominal definition, you can cut the cardio training back to 3-4 days per week for 20-30 minutes for maintenance.
Ab Training Guidelines
- Train your abs about twice a week, just as you would any other body part. Some effective ab exercises are:
- Basic Abdominal Crunch (hands gently supporting head, feet flat on floor) 4 sets of 15 repetitions.
- Supine crunch twist (Internal and external oblique) 4 sets of 15 repetitions.
- Reverse Crunch: Lie supine on the floor with your legs bent at right angles at the knees and hips. Position your arms straight down at your sides, flat on the floor. From this placement, curl your lower spine upward so that your hips lose contact with the floor. Your knees should move toward the ceiling, but the angle of your thighs at the hips should not change. Hold the top position momentarily before lowering your hips slowly back to the floor; repeat. Do not rest at the bottom between reps. Perform 2-4 sets of 10-20 repetitions.
Abdominal Exercise Machines:
- Standing Roman Chair (leg lift) 4 sets of 15 to 25 repetitions.
- Abdominal Machine Exercise (trunk curl) 4 sets of 15 to 25 repetitions.
Author Resource:-
Rick Mancini is the founder of OxLabs.com, a Sports Nutrition company for active and athletic men. The OxLabs website is a valuable educational resource with articles, information, and discussion related to men's health, fitness, anti-aging and successful life strategies. To access our free eBook titled, "Top 21 Anti-Aging Success Tips Fitness & Nutrition tips that will add years to your life!" Click here for the eBook!
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