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.
1. If you’re a calorie-counter (I’m not), then you want to start off by simply decreasing the number of calories you’re consuming each day. Eat about 15-20% below your calorie maintenance level.
So if you normally eat 2000 calories per day you would reduce your daily caloric intake to 1600-1700 calories.
When you consider that 1lb of fat is equivalent to 3500 calories, at this 15-20% deficit rate it would take 8 to 11 days to burn 1lb of fat! Less fat means greater chance of seeing your 6-pack.
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, you can say goodbye to your abs. Look to feel satisfied NOT lethargically full.
3. Eat raw foods as much as possible. Raw foods are packed with enzymes that help your body digest and assimilate the essential nutrients that your body needs. Conversely, cooked foods, which are void of food enzymes, take more energy and time to digest and place greater stress on your body.
4. Choose natural, complex carbs such as vegetables and spouted beans and gluten-free grains (quinoa, amaranth, millet, oat groats, brown rice). Consume the majority of your carbs during the earlier part of the day so that they can be used as fuel for your activity. Reduce carbs and simple sugars later in the day especially if you foresee being inactive. Late night snacks will get stored as fat, especially if you eat them right before going to bed.
5. Avoid refined, simple carbs that contain white flour or white sugar. These foods wreak havoc on your blood sugar and insulin levels predisposing to hypoglycemia, diabetes, and fat gain.
6. Avoid cooked plant fats and animal fats. Fats such as canola, vegetable, and olive oil should not be heated. They are sensitive to air, light, and heat and become rancid when cooked. Once this happens they become a source of free-radicals in the body and are much more easily stored as “unproductive” fats in your body!
Instead, choose olive, flax, hemp, and fish oils in their cold (or raw) state. Add them to salad dressings, smoothies, or take them by the spoon full. Their omega-3 fatty acids actually assist your body in burning fat.
7. Drink plenty of water. You want to aim for half your bodyweight (lbs) in ounces every day.
Incorporate these 7 nutrition secrets to great abs into your regime and watch the difference they make.
Remember, the other critically important component to burning fat is being physically active through both cardiovascular and resistance training.
Yuri Elkaim is SelfGrowth.com's Offical Guide for Fat Loss. He and his groundbreaking book, Eating for Energy, have helped thousands of people in over 80 countries regain control of their health and weight. Watch his new You Tube Video and discover a delicious GREEN smoothie recipe that will keep you energized and nourished. For more on his revolutionary healthy eating book visit http://www.EatingforEnergy.ca
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