START HERE!
START HERE!
I. How it works
Abdominal exercises are meant to build strength and size while a diet is meant to induce leanness by removing fat. If you want the world to see your abs, you need to be very low body fat. And, assuming you have some excess abdominal fat, this requires a caloric deficit. Cardiovascular exercise can help you burn calories, and adding muscle will increase your RMR (resting metabolic rate), but it is far too easy to add back these calories in the kitchen.
Even if you stick to a plan to eat fewer calories than you think your body is burning, you may have trouble getting lean. This is because bodies sometimes resist dropping their fat stores. This is a survival mechanism that can be seen in the process of recovery from eating disorders. To avoid your body hoarding fat, especially in the stomach to protect organs, you need to be smart about what signals you send it. It needs the correct nutrients to build strength and muscle. But it also needs a caloric deficit so it uses up some of your fat reserves. Striking a balance of depriving yourself of calories but not of essential macronutrients and micronutrients requires education and discipline.
Following a 6-pack abs diet is not easy. It takes lots of commitment and desire. But you know you have these from your training in the gym, so harness them in the kitchen too. With the knowledge in this 6-pack abs diet guide and your mental strength, you have everything you need to finally get the flat stomach and shredded abs you desire.
II. How much to eat
Sticking to a reduced calorie intake is one of the hardest things for dieters. Many take too extreme of measures, trying to lose several pounds per week, and their body and minds rebel. They lose fat, but they also loose muscle and will power. And eventually their bodies shut down, preserve fat stores, and they cave to their cravings. Slow and steady, aiming for a 1-2 pound weight loss per week, avoids this vicious cycle.
It is hard to know exactly how many calories you need. And while expensive metabolic tests and online calculators can help you estimate your caloric requirements, you will still need to adjust your intake based on how your body reacts to your diet. A good starting point for your low calorie diet is usually around 10-14 calories per pound of body weight. But consider your lifestyle and be open to upping your intake if your body is shutting down. On the flip side, you may find you need to consider a further reduction in calories if you are not making your expected progress. We always recommend that you consult with your physician before undertaking such radical measures.
Once you set your target daily caloric intake, you can break it down into calories of protein, fat and carbs. Multiply your body weight in pounds by 1.2 – 1.5 grams of protein and divide this by four to determine your calories from protein. This amount subtracted from your total daily caloric needs will be your allowance of calories from carbohydrates and fats. Allow for 25-50 grams of carbohydrates pre and post workout, plus some additional calories from carbs at other times of your choosing throughout the day. Multiply the total grams of carbohydrates by four to calculate your expected calories from carbohydrates. Add together your calories from protein and carbohydrates and subtract that number from your total caloric intake to find out how many calories you can consume from fat.
III. When to eat
When in doubt, divide your calories up into more meals rather than less. Ideally you will eat every 2.5 to 3 hours, which is far from the standard 3 meals/day American diet. This is not only good for your metabolism, but it also keeps your mind strong. Knowing your next meal is only a couple hours away makes the 6-pack ab diet much easier to stick to.
I always recommend starting your day out with a satisfying and healthy breakfast. This helps regulate your appetite the rest of the day and jump-starts your metabolism, up to a 10% boost. If you are going to weight your calories heavier at some meals, better earlier in the day or around workouts than later in the day or before bed. This way you can make the most of the fuel you consume. But on a tight caloric budget, you will really benefit from a steady caloric intake throughout the day.
The worst way to distribute your calories is by weighting them in the evening. Not only will you miss having this energy earlier in the day, but also people tend to crave unhealthy foods late night so your choices will likely suffer. If you eat late night out of boredom, go to sleep early and enjoy some extra hours of rest. Many studies show a good night’s sleep is one of the best gifts you can give your body and diet.
IV. How to eat
Learning how to eat probably sounds funny. But I am serious. It is far too easy to eat excessive amounts without even realizing it when you are distracted by electronics or other means. So take a break from work or entertainment to sit down to your healthy meal and enjoy it. Eating in a relaxed environment will not only make you more aware, but it will promote healthy digestion.
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