Q&A: What exercises and steps to take to get ripped Abs?

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1. 
   Bleak
   618 days ago

   I got my abs by training them on my off days (days that I was just doing cardio or no heavy lifting)
   Training them with resistance gives the best results, so:

   - Weighted crunches
   - Weighted leg extensions/raises
   - Exercise ball rollouts
   - Tilts with a plate for obliques
   - The mighty plank
   - Kneeling crunch with pulldown cable

   Here’s a diet plan I wrote for my brother a while back to help him get ripped, it’s pretty simple and could probably be improved on but I followed it for a while and it works well enough:

   Meal 1: Approx 6a.m.
   Protein shake or glass of milk
   Multivitamin tablet

   Meal 2: Approx 9a.m.
   Bowl of oats with milk
   Eggs (cooked any way, 5 or more scrambled egg whites is best)

   Meal 3: Approx 12p.m.
   Chicken breast
   Brown rice
   Vegetables

   Meal 4: Approx 3p.m.
   Chicken breast
   Brown rice
   Vegetables

   Meal 5: Approx 4p.m. 30MIN PRE WORKOUT
   Protein shake or milk with added dextrose

   Meal 6: Approx 5:30p.m.
   Protein shake
   Banana

   Meal 7: Between 6-8p.m.
   Any form of lean meat.
   Vegetables.
   Multivitamin tablet.
   Form of fats (avocado or food cooked in vegetable oil)

   Meal 8: Approx 10p.m.
   Cottage cheese (also a slow digesting protein)

   Remember, cardio is your friend.

   Good luck.
2. 
   Patrick
   618 days ago

   Getting ripped abs, unlike what most others will tell you, is fairly simple and can be summed up lightly. Ripped abs are made in the kitchen, not in the gym. True that abdominal workouts are beneficial to the sculpting of your abs, but you can do five hundred sit up a day but if you have a nice layer of fat lying over your abs you’ll never see them. Eat 5-6 small meals a day, spaced out every 3-4 hours. Eat carbs low on the glycemic index. Replace red meats and fatty meats with chicken and fish. Get 6-8 hours of sleep a night. Work your abdominals AND YOUR CORE…please don’t forget this as it is often neglected. Core work can make your abdominals really stand out as they are the muscles that do much of the work and lay beneath the abs and at the back. Most of all…STAY AWAY FROM FAST FOODS AND SODAS. I think that this is the number one killer of all 6 packs. I can make a nice healthy tuna sandwhich on whole wheat bread faster than I can run and get mcdonalds. And water or lemonade (water preferably, but some people have to have a flavor) is so much more thirst quenching than sodas are.

   1. Eat Right.
   2. Eat Often.
   3. Abs AND Core workouts.
   3. No fast foods or sodas.

   Simple, yeah?