etting the perfect six pack abs, ripped and sturdy, can be quite a tiresome job in your health and fitness routine. It is in fact one of the toughest parts to chisel off, especially if you are not keeping up on your weight loss diet.

Fat burn in the abdominal areas is very difficult because one has to have full control over ones diet plans and every single bit of food. But if coupled with these exercises, you can get a six pack abs within no time (Well, 4 weeks or less - depends on your schedule and motivation). Yes folks, if you do not have the determination, motivation and don’t put in the amount of effort needed for six packs, achieving this symbol of of your health and fitness, ultimate six pack abdominals might be impossible to achieve.

The Diet to follow - Critical for your abs

A good number of people do not realize that they need to follow the perfect diet plan for shaping ripped abs. You might kill yourself exercising your abs, lose a lot of weight and burn fat also in the process, but the pack will still be missing. Reason - you failed to control from eating right.

Now consider this - had you eaten the correct way, you would have halved your exercise routine specifically for abs and still got the perfect muscles. No pain, only gain.

Everyone’s body has different needs so if a diet plan works out miraculously for you pal, doesn’t mean it will do for you too. So choose one with which you are comfortable.

There is no point in eating something just for the heck of it.

Get a suitable diet plan from our Diet and Nutrition section or design one that suits you best. Ultimately, you have to eat what you choose, so it is best you customize your own diet plan. Here are some rules which form the basis of the most popular and recommended diet plans, perfect for a perfect six pack. We have collected them so you have more time for exercising.

Six Pack Abs Rule  #1:

Say good bye to the good ol’ Breakfast, lunch and dinner. Shake hands with the new eat-six-times-a-day trend.

Reason: If one eats three large meals a day, he probably stacks his body up, giving it less time space for metabolism. However, five to six small meals can drive your body for the whole day, boosting metabolism over a period of time and reducing fat from the abdomens in a few weeks. You also keep yourself full and prevent binging on garbage like pizzas and chips.

The way to go: You could have three larger meals and fit in three slightly smaller meals in between. Take this for example:

*8 a.m.: A heavy breakfast consisting of sprouts, eggs, bacon, milk and fruits. Have proteins and carbs, excessively.

*11 a.m.: Snack on salads and more fruits.

*1 p.m.: Lunch consisting of whole grain foods, and more protein less carb.

*4 p.m. Snack on light foods such as corn, nuts, fruits.

*6 p.m. Dinner - no carbs after seven is the rule but if you are exercising properly, you could squeeze a couple of slices now and then. Only proteins now.

*9 p.m. Snack on soups and salads.

This meal plan or a similar one can cut your road to six packs very short if done consistently.

Six Pack Abs Rule  #2:

Another rule which tells you about the 12 power abdomen building and fat cutting foods.

A Almonds (and other nuts)

B Beans (and other legumes)

S Spinach (and other green vegetables)

D Dairy

I Instant oatmeal

E Eggs

T Turkey (and other lean meats)

P Peanut butter

O Olive oil

W Whole grains (breads and cereals)

E Extra-protein powder (whey)

R Raspberries (and other berries)

(courtesy: Men’s Health)

Six Pack Abs Rule  #3:

Exercise smartly. Hard work is the key to success but smartness makes that success come quickly - especially when it comes to developing six pack abs. More reps, more exercises and more training sessions does not guarantee the perfect six pack. Smartness ensures it.

Reason: Abdominal muscles are like any other muscle group chiefly consisting of three layers.

The deepest layer is the transversus abdominis, the body’s girdle that provides support and stability and exhalation. Next is the rectus abdominis, which flexes the spine. Closest to the surface are the internal and external obliques, which turn the trunk and provide the body with rotation and lateral movement. Doing less reps, but more intense, slow and specific one’s ensure that these muscles remain targeted and isolated - developing much faster than before.

The Moves:

Here are three of the most effective abs exercises recommended by most trainers:

Reverse Crunch:

Lie flat on the floor with knees at a 90-degree angle, feet a few inches off the floor and legs together.

Focus on contracting your abdominals to lift your hips up and in toward your rib case. Exhale as you contract; inhale to return to starting position.

Bent-Elbow Plank:

Lie on your stomach, lift yourself up onto your toes and forearms (elbows in line with shoulders) while contracting your core and abs. Strive to hold for 90 seconds without resting. Do three sets.

Bicycle:

Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg and the right knee in towards the chest. Keep the arm from crossing the face. Rotate the trunk to the other side without dropping your chest.

Personal Experience

Building six packs is going to work. Less work if you choose to do it smartly. From personal experience, I can say that eating in moderation is the best and safest thing to do. For one, it prevents all those sugary cravings and help you keep from binging on anything. Experts feel you should not eat certain kinds of foods such as carbohydrates and fats. However, it best to eat everything but in moderation.

The Mental Makeup - Be prepared beforehand

Before embarking on a training regimen, it is important that you thrash out all the difficulties with your instructor and know what to expect beforehand. This mental preparation will also give you a lot of self-motivation and prevent you from stopping before the aim is achieved. For starters, expect the following:

- Extreme cravings to binge on food that you have left. So eat everything, moderately.

- Feelings of despair due to slow results. It takes quite long for a pot belly to vanish completely.

- General pain and muscular fatigue. But this is beneficial, because no pain, no gain!

Other than these, there is nothing else which will be a major hurdle in your way to getting a much desired mid section.

Ab King Pro - How to use Ab King Pro - Does it help remove stomach fat fast?

Ab king Pro and similar devices are popular means of removing stomach fat fast and getting ripped abs. Due to extensive advertising and publicity, people have started buying this. The truth is, they are effective for only the first few weeks of abdomen exercising. After that, these muscles get used to the repeated motion and no effective gains are achieved. Therefore, one must Ab King Pro and similar device with extreme caution and under expert guidance from a fitness instructor.

It does help in removing stomach fat, but fast - I don’t think so.