Adam shows you what you can do to lose ab fat and tighten that midsection for a six pack.

Why abs?

1 - They are a sign of self respect and discipline
2 - They are admired by members of the opposite sex
3 - They provide a stable core for daily activities, reducing lower back pain and other problems (for me)
4 - They provide a solid core for other sports such as rowing or rugby

Training

The first rule of any kind of training is to seek professional advice. The second rule is find what works for YOU. Don't just copy my routine or someone elses routine; and look around, in magazines and at the gym, there are ideas and exercises everywhere. When you see an exercise, try it, and if you hurt (in a good way) the next day, then use that exercise. If it's too easy or too difficult or uncomfortable, put it down to experience and move on. Just because it works for the big guy in the gym doesn't mean that it'll work for you.

With every exercise, for every body-part, but particularly abs, focus on the movement. Do each set slowly, controlling your muscles throughout the exercise, ensuring that you are training the right muscles for that day only.

Here's my ab exercise routine, I do it once or twice a week before I do cardio:

Dragon Flag - using strict form, with 10kg ankle weights. I do 4 sets of 12 reps. If this hurts your back don't do it... or just don't bring your legs down so far.
Cable crunches, using strict form and the full stack on the cables machine. I do 4 sets of: 12 full range-reps, 6 bottom half range reps and 6 top-half range reps.
Cable side bends, 70kgs, 4 sets of 15 reps (each side)
Cable wood chopping (30kgs, 4 sets of 15 reps (each side)
Abs machine, 66kgs, 4 sets of 12 reps
Lower back extensions, 4 sets of 15 reps

Diet principles

I have a protein shake first thing in the morning, to break the overnight fast and after I've worked out, when my muscles are screaming for nutrients.

All my carbs are complex (ie brown rice, wholemeal bread, sweet potatoes) and I don't add any fat (ie butter, margarine) to my foods.

I eat some protein and carbs every 3 hours to make sure my muscles have always got everything they need to grow.

I ensure that I eat a wide variety of organic fruit and vegetables, well over the minimum 5 a day. And I take a multivitamin as an insurance policy in case I have missed anything.

I cook all my food from scratch, no packets, no tins.

I find that this approach gives me the maximum energy and building blocks for my muscles, whilst minimising body-fat and keeping me healthy.

Good Luck with your training

Adam