How to get 6 pack abdominals

If you want to learn how to get 6 pack abdominals - in the fastest time, let thefitmap.co.uk show you the way to a real six pack with the correct exercises. But do you actually know what it takes to get them?

Well if you don't know how to get 6 pack abdominals, there's some good news and some bad news. The good news is that there's only three things you have to get right to get six pack abdominals. The bad news is those three things require dedication, determination and a whole lot of effort.

The bottom line is that the only way to have 6 pack abs is to combine abdominal exercises with losing that layer of flab that covers them - and that requires a smart mix of diet and exercise. Despite what you may have seen on late night TV, there are no strange exercises or weird machines that will magically give you six pack abs.

In order for your muscles to show, you have to lower your body fat sufficiently - for men below 8%, for women below 14%. The three steps are:

1. Eat Right :
   
   Your meals need to consistently include a high protein intake, moderate fat, and moderate levels of complex carbohydrates. Avoid fatty foods and those with excessive simple sugars.
   
2. Cardio Workouts :
   
   You have to perform some form of cardio exercise at least 3 times a week, for 20 - 60 minutes. It doesn't matter what you do - walking, running, cycling, as long as it elevates your heart rate sufficiently.
   
3. Abs Exercises :
   
   Research shows that the most effective abs exercises are exercise ball crunches, lying bicycle crunches, and Roman Chair leg raises. Simply perform these 2-3 times a week.