To have ABS steel, it has only three stages: cardiovascular training, proper nutrition and the ABS using weight training.
1 - training cardiovascular
you have a developed abdominal strap or a good hard belly, but if it is covered with fat, what that advance it it? To get rid of this fat surplus which persists to hide your abdominal muscles, it is mandatory to incorporate effective cardio sessions in your program.
Belly won't go away by doing abdominal exercises. You must first burn body fat with cardio exercise adequate. Between three to four intense sessions of jogging per week, treadmill or bike should be enough to put on trial. Swimming, walking, or even aerobics classes will be just as beneficial.
2 - Adequate Nutrition
You should eat between five to six times a day, small meals well balanced, approximately all 3/4 hours. Always try to eat healthy. Avoid the snacks rich in fat, the fried or other manufactured food, when you are hungry. The highresolution full grain, fruit and plants while providing a portion of protein with chicken, fish or meat whatsoever having a rate of minimum grease.
3 - Drive toning using weights
You must treat your abdominal muscles like any other muscle in your body. In other words, they do not develop and will not appear that with a hard drive and, therefore, of small repeats (around 12-15 reps). If you want more volume, you will need to insert a weight in your training program abdominal. If you look at the harden or better the draw, the ideal would be more of repetitions (30 or more). In this case, you can still add a load, increasing the resistance, as the exercise you seems more simple.
Program for abdominal
Objective: Resistance/Definition
frequency, 5 to 7 times/week
1 to 4 sets per exercise, up to 4 exercises of 30-100 repetitions
Objective: hypertrophy/muscle mass
frequency, 2 to 4 times/week 3
to 4 series by exercise, Up to 6 exercises of 8-20 repetitions
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