Body fat will have to be reduced down to less than ten percent for your "ripped abs" to get noticed. Don't worry this can be achieved in less time than you think, with a good food plan and exercises to get a six-pack.

The reason I say food plan and not diet, when we hear the word diet we feel as if we have to suffer and deprive our selves. Calories are what we to look at. It takes about 3500 calories to burn a pound of fat. Your body needs calories as fuel, and the excess are stored as fat. We need to cut down on daily calories we consume and eat more protein, avoid foods with refined sugars and saturated fat, eat fibre and drink plenty of water.

Eat well, but eat the right foods and cardio exercises, you will lose fat and tighten your muscles. Now you are ready for exercises to get a six-pack.

These exercises include, knee raises, side leg raises, back extensions, crunches, side crunches, reverse crunches, always perform warm up exercises and cool down exercises. Workout for four days a week, either four together or two days, break for one and two days exercise, remember doing too much will actually do more harm than good.

Include 4 to 5 sets of each exercise (10 reps of each) per session, would be a great start. Remember when performing exercises to get a flat stomach, or any other training, you will not see the results over night. Do not be hard on your self the key is Quality not Quantity, persistence and you will see results within 8 weeks,.