Many people say that “abdominals are made in the kitchen, not in the gym,” and there’s a lot of truth to that. You can do thousands of reps of ab work every week, but if your nutrition is not in order, you can forget about getting a great set of 6-pack abs.
So I have put together my 6 top tips
1. Eat about 15-20% below your calorie maintenance level.
If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.
2. Spread your calories into 5-6 smaller meals instead of 2-3 big ones.
Be very conscious of portion size. If you eat too much of anything (even “healthy” food), you can say goodbye to your abs. Period.
3. Eat a source of complete, high quality lean protein with each meal and drink plenty of water
egg whites, lean meat, fish, protein powder, etc)
4. Choose natural, complex carbs such as vegetables, oatmeal, beans, brown rice and whole grains.
Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.
5. Avoid refined, simple carbs
that contain white flour or white sugar.
6. Keep healthy fats fairly low, but make sure you include them.
Aim for 20% of your total calories from fat (and no more than 30%). A little bit of “good fat” like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet. Essential fatty acids actually assist the fat burning process.
As you can see from my client Jame he has great abs and over time it came from reducing his body fat, and you too can reduce your body fat by creating a smart and sensible caloric deficit through nutrition and metabolism-stimulating and calorie-burning exercise’s.
For more tips and how we can help contact us here