How to Get a Twelve Pack

Make breakfast the largest meal of the day to increase your metabolism

When it comes to abs, a 12-pack may be too many. "Twelve-pack abs" is one of a few similar phrases used to describe well developed and defined abs. "Six-pack abs" is more common. (In fact, 12-pack abs also can describe the opposite condition, a flabby midsection attributed to too much beer.) The key to defined abs is strengthening your abdominal core and losing excess body fat. It's a straightforward but challenging process that requires dedication and possibly a change in lifestyle.

Instructions

Diet

1. Make breakfast the largest meal of the day. Typically, you are most active after breakfast, so your body can properly metabolize the meal. Eat a diet rich in fiber, fresh vegetables, fruits, and lean meat such as turkey and chicken.

2. Eat a small snack every three hours to keep your metabolism at a steady pace. Lunch should be the second largest meal of the day. It should include a source of lean protein, such as organic chicken or tuna. Eat smaller portions than at breakfast.

3. Eat the smallest meal of the day for dinner. Large dinners hinder the fat loss process because people typically are not active after dinner.

4. Drink water as often as possible and limit your alcohol intake. A typical rule is to drink an amount of water in ounces equal to half of your body weight in pounds. If you weigh 160 pounds, you would drink 80 ounces of water a day. Avoid alcoholic drinks like beer and high-calorie cocktails.

Exercise and Training

1. Spend more time on cardiovascular workouts. Even if your abdominal muscles are large, you will not see them with an extra layer of fat on your stomach. But you can't target fat loss on one area of your body. Cardio workouts raise your heart rate and increase your metabolism. Examples are running and speed walking.

2. Lift weights consistently. If your body has more muscle, it will burn more calories. If you only do cardiovascular exercise you actually can lose muscle mass in your abs.

3. Combine resistance training with standard abdominal workouts like pullups, situps, and leg lifts.

Tips & Warnings

• Lose the refined grains in your diet. You want to eat only whole grain bread. Whole grains are an essential ingredient in a diet designed to reduce fat.

References

• WebMD: The truth about belly fat