Abdominal six possibilities package?

I know that diet is very important in achieving a six pack. Can anyone give me a list (brand How much of what you should eat a week, and anything else) of what I have to buy when I go shopping? Can I get a six pack with just diet in the meantime? I use to workout a lot but 18 years and this is my last year, I have to donate most of my time to do the job and school instead of my body. If someone can give me more tips on how to get nice abs, I would kindly appreciate it. Thanks.

No squats. To build abs really big, it is important to first understand what they do abs. His full name is the rectus abdominis. The bit 'straight' in Latin means "Right straight, upright. Contrary to popular opinion, the main work of ABS is to curl into a ball, but work together with muscles back to maintain proper posture and stabilize the spine. For this training the abs without the formation of a new created an imbalance in the musculature that supports the spine. These muscles are not just for show! So the best exercises for the abdominals are requiring all of its base to go into overdrive to support your spine. Some exercises that do this are squats and deadlifts. These exercises train your entire core to work together to which is designed to do. At the same time they also train a lot of other muscles (eg, buttocks and quadriceps), which favors more rapid loss of fat in the body recovers. Sit-ups. Lie on the floor (with or without a mat) arms in front of your chest. Bend your knees so far as they go. Do not place your hands behind your head. Placing both hands behind your head can cause lower back problems in the long run, because it puts the unnecessary strain on the part of your body pulling the head and neck. Another alternative is to cross your arms in front of your chest and gently place your fingertips behind ears, without pulling on the neck. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to raise any back ground as this can cause back strain, and the movement spread does not help you develop six pack abs fast. The most important part of the crisis is the initial flexion of the abdominal muscles as you lift your shoulders off the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp, once your shoulders are off the floor. Pause for one second that are at the top of the contraction and exhale the last bit of air from the diaphragm while flexing your abs. Proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling the nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat. No Abs. Lie on the floor, feet on the floor, knees and place fingers behind the ears or hands crossed on his chest. Sit all the way up, lifting the lumbar area of the soil, together with the blades. Lower down. Repeat. Once this becomes relatively easy for you (ie you can make a bit with ease) start adding more problems. Find an incline bench or do this with an exercise ball. Once they "graduate" of unweighted abs. Hold a dumbbell in your chest when you do these. As these to be easier, keep the weight heavier and heavier. Do not lift your legs. Lift your feet off the ground while doing sit-ups, alternating each leg in the air. Cycling, simulating the pedal while sitting up. Alternating touches the knee. If your hands are behind your head, bring your left knee touch right elbow and right knee then left elbow. Do not lift your legs. Lie on the floor, legs straight, hands at your sides. Lift your legs up (do not bend knees at all) until they are at an angle of 90 degrees (or close). Lower legs and repeat without letting your legs touch the ground. For further challenge is not a computer in most gyms that will allow you to lift your arms as support and dangle your legs. You can perform leg lifts there too. If you are using this equipment, it may be easier with just raising your knees to your chest. It is more difficult to raise the legs to a horizontal position with legs straight. This helps realize the lower abdomen. If you are a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang a pull up bar and raise your legs in front of you all the way to the bar. No Ab jackknife. Lie on the floor. Place your hands on the ground at his side to balance, you can pick up as used for the movement. At the same time raising your knees and torso so that your knees and face meet an imaginary line extending from the pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. His legs naturally sometimes taking their foot to the hips, as a knife. Lie down (ie "spread out") and repeat. Place a weight between your feet when you think you can handle it. No V-ups. Lie on the floor, legs straight, hands in the soil, but this time extended over your head. At the same time raising the legs and torso. Do not bend your knees! What of V would be if you bend your knees? Reach hands toward the feet up. Tap your feet, if possible (some flexibility is required.) Relax, return to the position initial and repeat. A

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