Over this last year, I have written about how to work your core and how to develop great abdominals. The one thing I get asked about all the time is how can I get six pack abs. This question has had so many books written about it - and a large number of videos along with trendy workout programs developed to give you the ultimate set of abs and strong core - that the hype is bigger than facts.

So this week, I would like to cut through all the hype and nonsense regarding what it takes to have great looking abdominals. Let's start with identifying the difference between a strong core and six pack abs.

A strong core is very achievable for anyone. All you need to do is work your core through a series of balance, stabilization and resistance workout regimens. These exercises include a pretty wide range of activities to choose from.

First, let's review what makes up your core.

Your core includes many different muscles that make up your trunk or torso. Here are the most common muscles that form your core:

n Rectus Abdominis - Yup, these are the ones that are often called six packs. They are located along the front of the abdomen. The truth about Rectus Abdominis is we all have eight of them (there are two smaller ones that form the top directly under the pectorals.) We all know exercises for your abdomen like sit ups and crunches.

n Erector Spinae - This group of muscles runs along your neck to your lower back. Often forgotten, and rarely are they properly worked into most exercise routines. Some great exercises for the Erector Spinae are isometric exercises like back extensions where you hold and squeeze.

n Multifidus - Located under the erector spinae along the vertebral column, these muscles extend and rotate the spine. These deep core muscles are best worked with isometric types of exercises like planks.

n External Obliques - Located on the side and front of the abdomen. These puppies are also frequently under developed due to poor exercise techniques. Some great options for working these muscles are planks, reverse crunches and knee raises.

n Internal Obliques - Located under the external obliques, running in the opposite direction. Again, best worked with isometric types of exercises.

n Transverse Abdominis - Located under the obliques, it is the deepest of the abdominal muscles. This muscle gives you stability and is best developed through isometric and balance exercises.

n Hip Flexors - Another group of core muscles that give you balance and stability. They are located in front of the pelvis and upper thigh and are made up of: psoas major, illiacus, rectus femoris, pectineus, sartorius. Working your hip flexors can be done with isometric, balance, weight training and plyometric exercises.

OK, so I have quickly covered the fact that with a good set of exercises and a consistent daily or weekly workout schedule, you can have a very strong core. Now the bad news about those six pack abs.

Achieving six pack abs is all about the food you eat, the beverages you drink and the lifestyle you live. There are no quick ways to six pack abs. You see advertising that states get six pack abs in 15 easy steps or in 30 days. This unfortunately is all very misleading.

I have been working my core for over three years and I can tell you it came down to a handful of very important points. Eating lean, eating less and eating select organic whole foods along with a small amount of fasting and time. Then add hours each week in the gym working one or more aspects of the many core muscle groups.

Now does this apply to everyone? No, we all know people who do not workout and are very thin and have six pack abs and they can thank genetics for that. But for the vast majority of us, we have to either be happy with a strong core well hidden by a fat layer and eat what we want or completely change our eating and drinking habits.

In simple terms, with little hype, here is the break down on my handful of important points to have six pack abs:

n Eat lean, meaning increase your protein intake.

n Eat less, drastically reduce your empty carbohydrates and sugary foods. Do not eat sugary food, breads or drink sodas and/or alcoholic beverages.

n Consume more high complex carbohydrates like organic whole raw fruits and vegetables.

n Fast one day a week for at least 16 to 20 hours. Drink plenty of water! Fasting is not for everyone and before you decide to do this get checked out by your physician.

n Work your abs at least five days a week with simple exercises like leg lifts, planks, sit ups, crunches. Consistency is the key.

n Walk or jog getting your heart rate up for a sustained 30 minutes 5 days a week or more. Again consistency is the key.

n Finally time, it takes months of dedicated lifestyle and fitness changes to really achieve these goals. Some of you may not agree, but I can tell you from experience working my own program and working with others it takes a ton of dedicated time.

As you can see, these points are a simple approach, but one that hits many people in their lifestyle. We all like bread, desserts, soda, beer and wine ... plus, who wants to skip eating for one day a week?

I have made this a very simple approach to illustrate a point. Fads, gimmicks, fancy diets, diet supplements and all that is not needed to give you the body you want. Hard work, exercise, simple lifestyle changes and a dedication to eat less and eat very good whole foods is the answer to having six pack abs. Now you can decide if you're up for the challenge of a six pack or just happy to have a strong core to support your active lifestyle.

Judd Jones is the regional production director with Hagadone Newspapers. He can be reached at jjones@cdapress.com.