I probably could have called this article ABS R  U.S., due to the obsession in this country with flat, washboard abdominal muscles. Since before the turn of the century and until the turn of the next one, building a better ab machine has and will have, America beating a path to your door.

Unfortunately these machines and accompanying infomercials, perpetuate the myth that the more sits-ups, crunches or other ab exercises you do the sooner you will have “six-pack” abs.

For 90-95% the population, nothing could be further from the truth. Unless you are among the fortunate few who are genetically predisposed to low body fat and a high metabolic rate, you can crunch until the cows come home and still never see your abdominal muscles. Of course ab exercises will contribute to the revealing of your abs, but to effectively strip away layers of fat in a timely fashion you have to embark on a thermogenic diet combined with a high intensity cardio program that, essentially, shocks your metabolism.

Before I talk about diet and nutrition let me first say that I am not a nutritionist. My nutritional guidance is only advice and you should consult a registered nutritionist before making any sweeping dietary changes.

Simply put, you have to eat less and burn more. To achieve this you should:

     -Eat five times a day- 3 meals and 2 snacks

    -Drink no less than 64 oz of water a day, and as much as a 128oz (depending on             your weight, .6 OR .7 OUNCES X BODY WEIGHT/DAY)

    -Reduce the amount of simple carbohydrates you consume i.e., sugar,  sugar                 based foods, white breads white rice, pasta, etc.

    - Have at least 20 -25 gms of protein with each meal

    - Eat vegetables and fruit to obtain most of your carbs (limit bananas to a.m.)

    - Eat whole grain complex carbs, i.e. brown rice, whole wheat bread,     yams, etc.              and control the portions

This dietary advice is meant to make the body burn more fat at rest. Portion control must be applied and a general 50% carbs, 30% protein, and 20% fat rule should be followed. Try to eat healthy snacks that include protein and water.

For your cardio you should, depending on your current level of fitness, begin interval cardio workouts. After warming up on the cardio machine of your choice, increase the intensity to as high as YOU can stand for 1 minute. Lower the intensity by about 50% for 2 minutes. Repeat this routine 3-5 times, ending with a 3-5 minute cool down. Try to cross train and use different cardio machines each time you do intervals.

Initially, this should be done at least 3 days a week. Consult with fitness professional before starting this workout. He or she can help determine your current level of fitness and determine if you need a general fitness program to increase your strength and endurance to a level where you can effectively perform intervals.

As I said in the beginning, ab exercises are definitely warranted in the quest for  “six pack” abs.

I recommend:

 -    You work your abs 3 times a week for 20 minutes per session.

 -   Chose 3-4 exercises (it would be wise to chose an exercise for your     lower abs,             your upper abs and your obliques), 15-25 reps.

 -    Perform each exercise in succession with little rest in between. 3-  4  sets should              be  sufficient, with 1-minute rest between sets.
        (Exercise 1, exercise 2, exercise 3 = 1 set)