how to have an abs and please give me plans for it?

Ok..first things first. You have abs. If you didn't, you wouldn't be able to bend over, or stand up straight. Abs are a group of muscles located between your chest and crotch. Normally, when people mention abs, they are talking about the rectus abdominal muscles. These are the ones that make up the "six pack" that everyone so desperately wants. However, there are other muscles in your core that also need to be worked, and we'll get to that in a minute.

So, the question you are really asking is "how do I get a six pack?" This question literally means "how can I make my rectus abdominal muscles show thru my skin?" There is a simple way to do this, and it doesn't require a gym. Remember this important phrase: "Abs are made in the kitchen, not the gym."

If you want your abs to show, you need to burn off the layer of fat that is covering them. This is done primarily through diet. Search the web for a BMR calculator. This will give you a very rough estimate of how many calories you burn during the normal day. Try to eat about 500 calories less than that each day. This should have you burning off about 1lb of fat per week. DO NOT fall under the assumption that if eating 500 less than I should burns off 1lb of fat, I'll eat 100 less so I burn off 2lbs. Your body doesn't work that way. If you don't get enough calories, your body will go into starvation mode and hang on to every bit of fat it can.

Once you get your diet squared away, add in some cardio. This will speed up the process. Shoot for 30-45 minutes of cardio 5 days per week. On three days do a nice hard cardio work out, jogging, cycling, using the elliptical etc. The other two days, do an interval workout. This is a shorter, more intense workout. If jogging is your cardio, here is how you do intervals. Jog for about 5 minutes to warm up. Then, sprint as fast as you possibly can for 30 seconds. Jog/walk for 30 seconds. This is one rep. Do 10-15 reps of sprint/jog cycles, then finish up with a 5 minute cool down. You can do this on a bike, elliptical, stair climber whatever.

Finally, a core workout will make your abs really pop out once you get the fat off of them, but you need to work all 5 groups of muscles (upper abs, lower abs, obliques, transverse abdominals, and lower back).

The final and most important thing to remember is that your genetics and body composition will determine where your body burns fat from, so your abdominal fat may be the last to go.

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