How to Get Rock Hard Abs

1. Lose a pound of body fat every week until you get your desired results. Unfortunately, you cannot spot reduce body fat. In order to see your abs you must rid yourself of total body fat. For every pound of fat you wish to get rid of, you have to burn an extra 3,500 calories more than you eat. So start off slow and burn 500 calories more a day than you consume-at the end of seven days you will have lost 1 lb. of unwanted fat.

2. Do at least 1 hour of aerobic exercise per day at your optimal fat burning zone on an empty stomach if possible. The optimal zone has to do with heart rate during exercise and is the best way to get rid of stored body fat. To figure this out use this formula: based on how fit you are, train at 60 to 85 percent of your maximum heart rate (220 - your age). Keeping your heart at a steady constant rate like this forces your body to draw energy from two sources: glycogen (converted and stored carbohydrates) and stored body fat.

If you are somehow able to do this first thing in the morning on an empty stomach, you will have a greater chance of just drawing energy from fat stores. This is because after 8 to 12 hours without food, your glycogen stores will be depleted.

3. Reduce or eliminate your complex carbohydrate (rice, breads, pasta) consumption towards the end of the day. Have those more with breakfast and lunch. Also do your best to avoid simple carbohydrates (fructose) especially towards the end of the day.

4. Do your best to have your last meal at least 3 hours before going to bed.

5. Train your abs hard! While you won't see them until the body fat percentage has dropped to the required level, your abs will be stronger and appear more defined once it has.

6. Weight train to build more lean muscle. More muscle means a faster metabolism.

7. Drink lots of water and get plenty of rest.