MUST LOST WEIGHT UNTIL 80KG......

What you eat is important

What you put into your body is the most important part of any fat burning program. You can't eat what you want and then expect the fat to start disappearing from your stomach.

A healthy diet that is low in sugar will keep your body in a fat burning state. Eating your meals at the right time of day will increase yoru metabolism so your body continues to burn fat instead of storing it.

Protein

Protein is the building blocks of your muscular structure. This is important when it comes to burning fat as your muscles are more important than you might think.

Eating more protein also gives you a fuller feeling after you have eaten a meal.Protein also burns more calories while it's being digested than carbohydrates will.

Fat

Don't be afraid of eating fat when you're trying to burn it from your body. You're not carrying extra fat now because you've eaten too much of it. You're carrying extra fat because your metabolism isn't as fast as it could be, and your insulin levels are too high.

Eating good healthy fats controls your insulin levels, and this prevents your body storing the calories you eat as fat.

Low fat diets are not healthy, you only need to eat a low fat diet if your doctor has advised you to.

Carbohydrates

Some people who are trying to burn fat will start one of those fad, low carb diets that have been given a lot of exposure over the last few years. These diets will work wonders in the short term when you're trying to lose weight, but most of the weight loss is water weight and your muscles getting smaller.

Carbohydrates are fuel for your muscles and carbs also help your muscles recover faster after exercise. If you eat a low carb diet you won't have the energy to exercise, and you need to exercise to burn fat for a six pack stomach.

Low carb diets also cause depression as carbs are a good mood food. You won't feel very good if you have no energy either which adds to the depression.

5 to 6 meals a day

To burn fat from your body you need to eat 5 to 6 meals a day. This might sound a lot more than you're eating now, but the meals will be smaller.

Eating more often speeds up your metabolism, and prevents your body from storing calories as fat. If you only eat three meals a day the time between your meals will be too long. This causes your body to go into starvation mode, and when it does this it starts storing fat.

Most people that are overweight don't sit around eating all day. They're probably yo-yo dieters who aren't eating enough, or they only eat one big meal a day late at night. Your body learns that it is only getting food so many times of the day so it will store the calories as fat as a natural survival instinct.

Your body will also use your muscles as energy between your meals as these burn the most calories, and your body will want to burn less calories because of the lack of meals in your day. So it does this by naturally making your muscles smaller so your metabolic rate slows down.

Your body learns to adjust to the amount of calories you're eating so it doesn't mater if you're eating 2000 a day or 1000 a day, your body will make sure it only burns off what you're putting in to it.

Once your body gets to know that it will be receiving a meal every 2 to 3 hours during the day it will have no need to start storing fat, and it will burn off what you have eaten a lot quicker.

Exercise

After working out what you're going to eat every day your exercise program is next. For most people trying to get a set of six pack abs this means doing as many crunches a day or using their latest ab-machine for hours.

These are not the way you get a flat, washboard stomach. Burning fat from your stomach requires you to exercise your whole body, and not just your abs.

You can't burn fat from one part of your body. Fat burns at the same rate over your entire body, but your stomach is usually the last place that your muscles will start showing.

Building your muscles

Making your muscles bigger is the next important part of your six pack routine after you have a healthy diet worked out. Bigger muscles means a faster metabolic rate, and when you raise your metabolism your body burns fat even when you're resting.

You haven't got to start looking like a body builder for a faster metabolic rate, you just need to add some more muscle than your have now. A few extra pounds of muscle will help your body naturally burn more calories every day.

A few gym workouts a week will be enough to increase your metabolic rate to the point where you're burning fat continuously.

Work on the large muscle groups

Because most people think that working the abs gives them a six pack they forget about the rest of their muscles, and this is a big mistake. The person that works on their back, chest and legs will see the muscles in their stomach a lot quicker than someone who works on their abs all the time.

Working on these larger muscles increases your metabolism at a faster rate. These muscles need burn more energy than other muscles so as they get bigger your whole body gets leaner.

Working on these muscle groups also help the rest of your muscles get bigger. Doing bicep curls doesn't make your arms bigger, getting the rest of your body bigger makes your arms grow.

Working on these larger muscles needs all of your other smaller muscles to work as well so they get a workout at the same time. This has a massive effect on the rate in which your body burns fat.

Exercises like squats and dead-lifts workout your whole body, and strengthen you from the core. Your abs are used in these exercises as well even if you don't feel it.

Doing your cardio

Your cardio will give your metabolism an extra boost, and this is the part of your program that burns extra fat. You don't want to do long boring cardio though, you need to do interval training which much more of a shock to your body, and will burn a lot more fat.

Interval training is hard exercise for about 30 seconds to a minute then you rest for a short period of time to get your breath back, then you go again. This raises your heart rate for a short period, then it drops again, and then you raise it again.

This type of cardio burns a lot more fat then a steady boring program that keeps your heart at a constant rate in the so called "fat burning zone". Interval training like this also prevents your muscles from being used as fuel when you do your cardio. Just look at sprinters compared to long distance runners. Sprinters are powerfully built because they do their training in short bursts, and long distance runners do long boring cardio that uses the whole body as fuel.

It's the same with sprint cyclists and athletes in the Tour De France. Sprint cyclists are powerfully built and long distance cyclists are small framed .

The less your muscles break down when you're doing your cardio the higher your metabolism will be. Your resting state metabolism is important to successfully burning fat and giving you your six pack abs. 

What you must avoid

Things you must avoid are expensive supplements. These are appetite suppressants and fat burning supplements. The only thing they will do is make your pocket smaller.

Appetite suppressants ( the most popular being Hoodia ) will make you fatter in the long term. Because you'll be eating less your body will start losing muscle, and this will mean your metabolism will slow down.

When you start eating properly again after you stop taking the pills ( no one can stay on them forever, and it's not recommended you do ) your new slower metabolism will mean your body will store all the extra calories you're eating as fat.

The companies that supply these pills love this because they know when the person gets fatter again they will be straight back purchasing more pills.

Fat burning pills are a waste of money as well. There's no scientific proof that these burn fat, and in the end just cost you a fortune every month. 

You just need focus and dedication

To successfully get a set of six pack abs you just need to focus on the end result. Once you know what you want and what you need to do to get their your enthusiasm will take over.

All you need is a balanced diet where you eat the correct amount of food at the right time of the day, and a good exercise program. You won't need any expensive ab-machines or supplements.

Once your routine kicks in and your metabolism speeds up you'll start noticing your results.

This article i cut n paste frm a website. i just wanna put it here so i can read it frm time to time