How to Get Killer Abs Fast

Whatever the reason, you want to transform your lackluster midsection into a lean, mean, six-pack abdominal machine in a fraction of the time it typically takes to create killer abs. While this is a challenging task to be sure, it is entirely possible and might not be as difficult as you imagine.

Things You'll Need

• Access to a supermarket
• Access to a gym or other exercise venue

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Instructions

• 1

  Follow a diet low in fat, and high in protein and complex carbohydrates. For example, opt for lean white meat instead of red meat, and whole grains in place of starches. While this can take some getting used to, whole grains, such as brown rice, wheat bread and whole-wheat pasta, are far more filling than starches, like white rice and potatoes, thus allowing you to eat less and still feel satisfied.

• 2

  Increase the duration and intensity of your cardiovascular exercise. Increased cardio, along with a slight decrease in your caloric intake, will help you to shed the extra pounds that accumulate around the mid section --- particularly in men --- effectively hiding the abdominal muscles. Aim for no less than five 30- to 45-minute sessions of cardiovascular exercise per week.

• 3

  Interval train. Break your cardio sessions into intervals of high intensity, moderate intensity and low intensity cardiovascular exercises. For example, after warming up at a speed-walking pace on the treadmill for five minutes, run at a moderate pace for six to eight minutes and then sprint for two minutes. Continue to rotate between shorts bursts of sprinting and moderate running for all but the last five minutes, at which time you should return to a speed-walking pace.

• 4

  Concentrate on the quality, versus the quantity, of abdominal exercises.

  Concentrate on the quality, as opposed to the quantity, of your abdominal exercises. Maintain proper form throughout, and continue each exercise to the point of "burn out," when you feel you can no longer perform the exercise. While the majority of muscle groups require a day of rest in between workouts, you can work your abdominals daily.

• 5

  Don't neglect your obliques, the muscles found on the side of the abdomen. A good rule of thumb is to perform a set of side crunches for every set of forward crunches you perform. You should also perform reverse crunches --- executed by raising and lowering the legs, either bent at the knee or fully extended --- in order to get into the lower abdominal muscles.

• 6

  Drink at least 64 ounces of water per day, in order to rehydrate and properly nourish your abdominals. Also, keeping the body hydrated will prevent you from retaining water around your mid-section, which in turn, will allow you to show off the fruits of your labor. Be careful, however, not to consume too much water --- more than 72 ounces for women, and more than 104 ounces for men --- as drinking too much water can place stress on the kidneys and lead to kidney-related illnesses.