This is Part 2 revealing the last 5 Secrets.
You can read Part 1 with the first 5 Secrets, if haven’t already done so.

Secret #6:

A common use among body builders is the several meals a day diet. While weight loss is essentially an equation of calories taken in verses calories burned, when these calories are consumed can also make a significant difference.

Remember, if you want your six pack abs to show, you must rid yourself of that layer of fat on top of them! The Weight Watchers calorie counting system may not be the most effective way to lose weight here.

Eating five to six small meals a day is more important than counting the precise number of calories eaten verses those burned. What the several meals a day diet does is it keeps your metabolism up during the entire day; this in turn, gives up energy and helps to prevent binge eating and over snacking.

Secret #7:

The next element in the three step process is cardiovascular training. This is one of the hardest areas for people to get conditioned to, but it does not have be so.

Cardiovascular training does not mean hours on the treadmill or running a marathon. It can be done in many other different ways that can be quite enjoyable. It can be walking, jogging, running, biking, cycling, or even taking a salsa dance class.

Anything that gets the heart rate up and keeps it up for a certain period of time will work. It just needs to be done consistently. This, added to element one of good nutrition, will get you well on the way to losing that fat above the abs and showing your six pack off to the world.

Secret #8:

Without getting too detailed about the different muscles types in the abs, in can generally be said that you should train the abdominals in a very similar way in which one trains any other given part of the body.

The idea behind this philosophy is that, as stated before, generally speaking muscles are muscles and should respond in the same fashion to training and exercise.

Let’s make a practical application here. If you wouldn’t do 500 leg squats in a row, why would you do 500 sit ups? Just like other muscles, the key to tone is isolation. Find the correct exercises that work the correct group of muscles, and bingo – abs begin to appear.

Secret #9:

Here are a few exercises that can help you get the six pack abs you have always desired.

The first is the most obvious and perhaps the most over-used, crunches. There are many forms of the crunch, but more important than form is purpose. You need to take it slow, flexing on uptake and release, with a pause at the apex followed by exhale. This controlled crunch should keep anyone from unnecessary injury.

Leg lifts are also an import part of abdominal training. Again, the key is control. Leg lifts can be very difficult and can easily lead to torn abdominal muscles if you are not careful. Legs should be lifted one at a time, held, then released, followed by the lifting of both legs in the same manner. For the more advanced, weights can be added to the legs for further resistance.

Another great exercise for the abdominals is called the Jackknife sit up. This begins by lying flat on the ground, then slowing bringing your chest to your knees, meeting at an imaginary line that extends from the pelvis upward. Your hands can be used for balance in the beginning, then can be pulled up as one gets used to the motion.

There are hundreds of more exercise that one can do to train the abdominals, a little imagination and research can train the body in ways never seen before.

The important thing to bear in mind in the quest for gaining and maintaining six pack abs is that it is a simple combination of diet and exercise which can be broken up into three different elements: nutrition, cardiovascular training, and abdominal training.

Secret #10:

Following these simple steps will lead you down the path to getting the abs of your dreams. When you are ready to take things up a notch, be sure to check out even more in-depth six pack ab building techniques

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The following article provides tips, tricks and techniques for both women and men to both gain and maintain six pack abs. The overall process is very simple in nature.

It has two essential steps, strengthen the abdominal muscles and lose body fat. These two simple steps lead to the development and maintenance of six pack abs.

This is Part 1 revealing Secret 1 to Secret 5
Don’t forget to read Part 2 with the last 5 Secrets.

Secret #1:

Your greatest asset in getting six pack abs is not necessarily your body; it is your motivation and will power. It takes time and patience to get the six pack that you desire, but in the end, it is well worth the hard work and effort.

The second step is one that most people forget about. You can literally have six pack abs, but they are unseen because they are covered by a layer of fat. It is diet plus exercise that is the key!

There are several reasons why you might want six pack abs. The first of which is the most obvious one, looks. Whether at the beach, pool, or out for a day of fun at the park, everyone wants to look good, and nothing looks better than having six pack abs!

Secret #2:

In addition to this aspect, abs are the core of the entire body system. To have real strength in the rest of the body, one must also have strength at the core of the system.

Without strong abs, you are likely to injure yourself during work outs, plateau in other areas, and have a weaker body strength overall. Strong abs are key to having a strong body.

Secret #3:

The following are some simple diet and exercise tips for gaining and maintaining six pack abs. The two steps mentioned earlier can be broken down into a three step program.

You need:

1. Good nutrition
2. Cardiovascular conditioning and
3. Abdominal training

The combination of these three elements will give anyone seeking six pack abs the best results.

Secret #4:

Concerning nutrition, think of the old adage, “garbage-in, garbage-out.” If all you eat is high processed foods, fast food, and junk food then your body will reflect that garbage-in behavior. If you eat fresh fruits and vegetables, drinks lots of water, and stays away from highly processed foods, then your body will reflect that behavior as well.

Before you attempt to do even so much as a single squat thrust, you can be well on your way to a leaner stomach just by watching your food intake.

Secret #5:

A special note here to body builders and those who are into high calorie diets, if you concentrate on eating natural and whole-grained foods, you can actually eat more food!

In addition to that, the food that is taken in will be better used by the body and thus result in better performance. Often, it is not the quantity of the food that is the problem it is the quality!

Compensation Disclosure: This site receives compensation for referred sales of some or all mentioned products. For more information please read the Disclaimer