by John Mckinsey

Created on: May 28, 2009   Last Updated: May 29, 2009

Countless hours and dollars have been spent on ab rollers, ab lounges and ab rockers, by people seeking those perfect washboard abs. Many people have spent hours in the gym or on the living room floor, doing crunch after crunch, to achieve the same result. There is no question, that the six pack, is one of the most sought after and coveted feature of the perfect beach body. However, it is also one of the most difficult results to achieve. One can spend six weeks in the gym lifting weights and running on treadmills, to successfully change their physique: larger arms, more powerful legs and impressive pecs, only to maintain (or increase), the size of their gut. Why is this?

Diet. It's that simple. The gym is full of men and women who work and work on building muscle to gain that six pack. Don't get me wrong, that helps, but it does no good to have the perfect six pack, if you have an inch or two (or more) of fat, covering it. To achieve that cut six pack, one must diet as well as have a very active exercise routine. One must burn fat and build muscle.

The truth is, everyone has a six pack, it's just a matter of getting rid of the fat in your midsection, to make it visible. It is highly suggested by many fitness trainers, athletes and celebrities, that the best way to do this, is a high protein, low carb diet. Atkins and South Beach diet both offer such a diet and have been proven to be very healthy and effective.

The key is to consume large amounts of protein (long proven to facilitate muscle growth) and consume minimal amounts of carbohydrates (which can be stored as fat). Carbohydrates are not necessarily a bad thing. They are used by your body as fuel. However, when your body is starved of carbohydrates, it will turn to fat supplies to fuel your body. The important thing to keep in mind in any diet, is to ensure that you're getting all of the nutrients that your body need. After all, you want to be healthy, not just look healthy.

Trainers frequently recommend that if you are trying to build muscle, you should include one gram of protein for every pound you weigh in your daily diet. This, combined with an appropriate cardio and weight training program, would be ideal for reaching your six pack. The ideal body fat for men is 10%-14% and the ideal body fat for women is 16%-20%. One should keep this in mind when setting their goals. Calculate your body fat before you begin and set healthy, appropriate goals.

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