The main reason that we do not see a large majority of people (gym patrons included) sporting a set of ripped six-pack abs is because of a lousy diet. People tend to always look for shortcuts to get ripped abs fast, whether investing money in that “magic” supplement, or, investing time in a new exercise program. Unfortunately, the diet, more often than not, gets neglected.
So, why is that? It’s not like people don’t realize the importance that the diet plays in achieving a visible set of six-pack abs. In fact, it is almost common knowledge. The problem is the confusion, and the difficulty associated with changing your diet. Make no mistake about it; attaining six-pack abs is a lifestyle change, and not a quick-fix diet. The hardest part of making this dietary lifestyle change is starting. Where do you actually start? Below I have outlined five crucial steps required, when eating for six-pack abs. For good measure, a sample diet is also provided to help structure your meals.
Step One – divide your three main meals (breakfast, lunch, and dinner) in half and spread them throughout the day. Eating small, frequent meals, constantly supplies your muscles with the nutrition they need to grow and repair, and elevates your metabolism to help burn body fat. Obviously, the lower your body fat levels, the more visible your abs will be. If it is hunger that persuades you into bad food choices, then the benefit of having frequent small meals throughout the day should combat this.
Step Two – making the right food choices, at the right time. Your body has different needs, at different times of the day. For example, after a strenuous workout consuming high GI carbohydrates (which break down quickly during digestion and have a fast and high blood sugar response) restore blood glucose and insulin levels. This promotes optimal recovery by speeding nutrient transportation into the muscle cells.
Throughout the rest of the day however, consuming high GI foods would promote an increase in insulin levels, which, reduces the use of fat for fuel. An increase in insulin levels also promotes fat storage in the presence of excess calories. Therefore, the best choice of carbohydrates throughout the day (not directly before, and after workouts) would be low GI carbohydrates which, digested slowly and produce a gradual rise in blood glucose and insulin levels.
Step Three - eating a lean source of protein with every meal. Protein is required by your body for the growth, maintenance and repair of all cells. Protein is a major component of all muscles, tissues and organs and is vital for practically every process that occurs within the body from digestion to the transportation of nutrients and oxygen in the blood. Without protein, you will not be providing the required building block to build your muscles, and will end up looking flat and skinny, like a marathon runner.
Step Four - increase the good fats you eat every day. When looking to attain a set of six-pack abs, most people eliminate the fat they intake completely from their diet. In the previous step, I mentioned how an increase in insulin levels, promotes fat storage. Well, good fats, such as Omega 3 helps reduce insulin levels, it allows your body to utilize fat a lot better for energy. Yes, eating the right type of good fats can actually help you get ripped, faster.
Step Five – making adjustments to your diet as you access your progress.
If you are consistently following your diet, and still not seeing the desired results, you will need to make adjustments. Do not, however, make any drastic changes. Instead, slightly decrease your daily intake by 150-200 calories. To reduce calories from your diet, simply reduce the portion of a few meals throughout the day. Do not, skip any meals!
You still want to be feeding your muscles every 2.5 to 3 hours. Assess your progress weekly and decide whether you need to take action if you stop seeing changes. Do not drop in excess of 250 calories in your daily caloric intake in one go. Make sure you do it in small increments weekly. Still confused on how to eat to get a six-pack? Well, here is a sample of what a six-pack abs diet could look like. Use it as a guideline on how to structure your meals.
6am: – 1 cup of wholegrain breakfast cereal with 250ml Low Fat Milk
7am: Pre-Workout - 1 scoop of Protein Powder with 1 scoop of dextrose
7am: – Workout (some sample six-pack abs workouts )
7:45am: Post-Workout - 1 scoop of Protein Powder with 1 scoop of dextrose
8:15am: – half cup White Rice with 150 grams Chicken Breast
11:30am: - 150 grams of lean beef with Steamed vegetables
2:30pm: – 1 cup of low fat Yogurt, 250ml low fat milk, Handful of Almonds
5:30pm: – 150 grams Grilled Fish, large serving of Salad with 1 tablespoon of Olive Oil and vinegar
8:30pm: – 1 can of Tuna in Spring Water, Steamed Vegetables, Handful of Almonds
Attaining the ideal mid-section is not achieved by just doing a few sit-ups every day.
A smart nutritional approach is the only way you will ever attain rock-hard abs. Do not let any marketing gimmick, or product, tell you otherwise. Six-pack abs are built in the kitchen.
For free weight training programs, diets, and a complete beginners guide to getting in shape, visit http://www.i-want-abs.com
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mean you’re using too heavy of a weight, which can lead to injury.
