Training
Train your abdominals four times per week, on the same day you're training with weights. This will allow your central nervous system (CNS) to recover on the rest days, and not be troubled with ab training. Start with about ten minutes of crunches, followed by ten minutes of lower ab training. Lying leg raises usually work best. End the day with five minutes of oblique training. The side abdominals are most affected by movements like light dumbbell side crunches or broomstick twists. Twenty-five minutes of abdominal training, four times per week, and you should have your bases covered!
Stretching
Each morning, stretch out your midsection for about five minutes using broomstick twists. Not only will this tighten up your obliques, but it will allow you to break up lactic acid in your entire midsection which has accumulated over the night of sleep following your previous day's workout. No need to break a sweat here just train light and enjoy yourself!
Diet
Cut out unnecessary sugar and fats from your diet. It's okay to eat "normal", but foods such as soda and chocolate really have no place in your dietary regimen if you wish to have a well-defined midsection. It's a simple trade-off. Decide which you like more eating junk or having a terrific set of abs.
Cardio
You might have the best abs in the world, but if your body fat is high (15% or greater), the world will never know. Keep your body fat under 8% by adding 30 minutes of cardio to your routine, four days per week. Train immediately upon waking, before you have consumed any calories even coffee or juice. Never complete cardio on the day before a weight training session of legs, or on the morning of such training.
Water
Often overlooked in the leaning up process, water helps the machine that is your body to function in a much more efficient and effective manner. Drink 8 to 16 cups of water per evening.
Supplements
You can certainly develop a great set of abdominals without taking a single supplement. However, their use can certainly accelerate the process and get your midsection looking better even faster! A commonly used legal supplement is known as ECA. This involves taking 25 mg of ephedrine (commonly sold as Bronkaid), 200 mg of caffeine (available at any grocery store in yellow pill format) and 250 aspirin. Take your ECA stack immediately upon waking in the morning, and again mid-day. Taking it too late in the day may result in an inability to fall asleep in the evening.
Follow these steps and you should have an excellent looking midsection in just eight short weeks. If you fall off track, don't worry. A cheat meal or extended weekend of rest is necessary every now and then. The important part is to immediately return to the gym and your ab training, and get right back on track!
Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com
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