Step 1: Nutrition
This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they’re covered with a layer of fat, you won’t see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.
And stop eating the food that is preventing you from seeing your abs:
- white bread
- fast food
- hydrogenated oils
- fructose corn syrup
Instead, eat the foods that will help you reach your six pack goal:
- olive oil
- whole grain breads
- natural peanut butter
- -green tea
Be realistic – you’ll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.
The only way to see your abs is by eating less. Slash between 300 to 500 calories from your regular diet. Consume between 1,000 to 1,500 calories a day, depending upon how much ab weight you need to lose.
Eat six small meals a day, every two hours, and keep them around 200 to 250 calories. You won’t feel hungry because eating every few hours will maintain your blood glucose levels , which helps you to avoid cravings.
Protein Helps Six Packs
Some powerful ab foods include almonds, eggs and salmon. Almonds contain protein and fiber and also help to reduce cravings, maintain muscle tissue and regulate blood sugar.
Eggs help shrink your abs because they contain essential amino acids , which are the building blocks for muscle. Also, the protein and fat in eggs help to make you feel fuller longer.
Salmon is packed with omega-3 fatty acids which is the fuel that burns fat and keeps your metabolism working more efficiently.
Fiber- and Dairy-Rich Foods
Eat more vegetables to see more of your abs. One large apple has 5 grams of fiber but 85 grams of water; it fills you up quickly. A 2003 study cited in the journal “Nutrition” reported that a test group of obese subjects lost more weight eating apples and pears every day than a group who ate oat cookies.
Aside from their fiber benefits, berries pack a punch of antioxidants that can help burn more calories during your workouts.
Leafy greens are high in fiber, low in calories and contain plenty of health benefits. Dark, leafy greens are also high in calcium, a key component in muscle contraction, which aids in your workouts.
Most yogurts keep your digestive system healthy. This means less gas and bloating, which translates into a flatter, stomach.