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If you think you can develop a beautiful six pack like you see on TV by buying the machine they are selling, you’re not alone. Most people believe you can simply crunch your way to a nice set of six pack abs. Its a frustrating trap that people fall into all the time. The problem is that you cant just burn fat away from your midsection. In order to see the ripped abs you’re developing you must strip away the thick layer of fat that covers them. Id like to show you the components you’ll need to develop a great six pack.

NUTRITION PHASE: If you’ve ever wondered what it would be like to drive your car on 4 flat tires, try building a set of abs without focusing on your diet. Nutrition may be the single most important lesson you will need to get a ripped midsection. Your nutrition plan should include the following.

Increase your Metabolism: Increasing your metabolism will allow your body to burn more calories and fat even during times that you’re not working out. Eat 5-6 meals a day to keep your metabolism burning hot and keep incinerating the fat off your body. Think of your metabolism like building a fire to keep you warm. You must spend a lot of time getting the fire burning (eating breakfast) and then constantly add fuel to keep it burning hot (other small meals).

High Protein: Eating lean protein is essential to your diet for many reasons. Unlike most carbohydrates, lean protein digests slowly keeping your blood sugar and cravings to a minimum. Turkey, chicken, fish or tofu are excellent sources of lean protein.

High amounts of Water: This one is super basic. Keeping a high water intake will keep the toxins flowing through your kidneys and out of your body. It also will help prevent dehydration.

Lots of Fiber: Fiber plays a very important role in digestion, keeping things moving smoothly through your intestine. If you don’t consume enough fiber in natural foods you can purchase ground flax seed and sprinkle it over a salad or whatever you’re eating to keep the fiber intake high.

WORKOUT PHASE: Cardiovascular exercise is very important to any fat burning/ ab building program. Keeping your workouts short and intense is the key to melting the fat off your body. An example of an intense but short workout is to do intervals of 30 seconds of sprinting followed by 1 minute of easy. Do 5-10 of these intervals depending on your starting fitness level. The nice thing about interval training is that it can be done in the pool, on a bike or running.

Weights: Most people think that doing high reps of low weight is the best to burn fat. That’s not true. You may burn a few calories but if you want to burn fat you must add muscle to your body. Muscle is extremely energy costly and burns much more calories than fat even at rest.