If you want a washboard stomach with a six-pack, then you are going to have exercise willpower and mental discipline just as much as those abdominal muscles. Abs are made in the kitchen as much as the gym and so keeping a strict eye on your diet is paramount to success in this area of your life.
Diet
Throw out the junk food. Anything high in sodium, sugar or saturated fat is banished from your diet. Start eating lean meats, whole grain foods, fruits and vegetables, nuts, seeds and low-fat dairy. Don't forget the calories consumed via liquid, either. Replace the likes of sodas and lattes with water. The Institute of Medicine notes that men should drink 3.7 liters of water every day while women should consume 2.7 liters.
Eating Plan
You can use LIVESTRONG.com's MyPlate website to work out your calorie intake. To lose one to two pounds per week, you need to reduce your calories by 500 to 1,000 per day, according to the U.S. Centers for Disease Control and Prevention. Rather than eating three larger meals each day, break your food intake down into five or six smaller portions and eat every two to three hours.
Cardio and Weights
Create a workout routine which has weights and interval training on alternate days. Interval training can be applied to any form of cardio such as running, swimming or cycling. It utilitizes short intense bursts followed by periods of less intensity. On weight-training days, focus on the big compound exercises like squats and dead lifts, which are also going to work out your abs.
Abs
Ab exercises can follow your interval training workouts and even become a part of them. The Full Fitness website lists a number of ab exercises to give all of the muscles a full workout, including crunch twists, hanging leg raises, exercise ball sit-ups and bicycle kicks are just some examples. Once you become more advanced and the muscles are stronger, you can add resistance to the exercises by holding medicine balls or weight plates during the set.
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