The most common mistake people do while aiming for shredded abs is; they focus only on crunches and sit-ups.
While these exercises are useful and do provide results, but it is better that you mix up your abs workout routine by incorporating different types of exercises along with crunches.
It is importance that you focus on the diet.
Abs are visible only when you lose the excess fat from your body, and this doesn’t happen by spot reduction only.
You have to create a calorie deficit and at the same time get the muscle definition by doing abs exercises.
Read on further for useful diet tips to get a shredded Six Pack Abs.
Tip 1: Figure Your BMI
Creating a calorie deficit is the primary step to losing the additional fat in the body.
You can check here BMI Calculator
Abs are visible only when the body fat levels are under 8-9%. Typically, approximately 3500 calories measure 1 pound. So if you create a calorie deficit of 3500 calories, you lose 1 pound of body fat.
Make sure you don’t lose muscle weight, though. It is where you have to make sure the diet is perfectly balanced.
Lose pounds of extra fat gradually. Making a 500-pound calorie deficit over a period of one week is better.
Always remember to consume at least 1200 calories daily. Anything below this creates other health problems.
Tip 2: Protein
The protein content of foods you consume has to be higher so that you build lean muscle mass in your body.
Some good sources of proteins are lean meat such as beef and chicken breast, whey protein, soy protein, casein, sprouts, broccoli, legumes, etc.
Get about 0.8 – 2 g of proteins per kg of body weight to build lean muscle mass.
Protein is like the fuel that rejuvenates your torn muscle fibers and feed them with the essential amino acids to get stronger.
Tip 3: Don’t Neglect Carbs
A common notion among people trying to lose weight and build a lean physique is one of not consuming any carbs.
Keto diets and Atkins diets are some diets that are deficient in carbohydrate.
While this does work, but the health effects can be disastrous for some people. The metabolism rate falls when you completely neglect carbs.
Carbs are essential for providing energy for daily activities. Consuming 25-50g of carbohydrates before and after your workout is important. Limit the carbohydrate intake to 2-3 g per pound of body weight.
Finding good sources of carbohydrates is necessary, avoid simple carbohydrates such as sports drinks, fruit juices, sodas, cakes, and other processed foods.
Complex carbs are suggested as they take a longer time to get digested in the body and feed the body with energy for longer durations.
It prevents you from craving for foods. Some good sources of carbohydrates are oatmeal, pasta, whole grain bread, brown rice, sweet potatoes, beans, cereals, etc.
Fibrous carbohydrates such as broccoli, mushrooms, green leafy veggies and cauliflowers aid fat burning in the body and keep you satiated.
Tip 4: Healthy fat doesn’t make you fat
Consuming 15% of your calorie intake through fat is enough. However, make sure you don’t consume bad fats.
Typically, most of the solid fat foods such as those in processed items are bad. You can consume your daily fat requirement through olive oils, flaxseeds, and fatty fish oils.
Add 4-7 g of fats in your 4-5 meals along with a good blend of carbs and proteins in every meal. Be sure you don’t consume fat rich foods just before and after working out.
Tip 5: Eat Smaller Meals
Six meals evenly spaced out is enough. Ensure that you get the proportions of carbs, proteins and fats correct in every meal.
You can go for slow consuming proteins just before sleeping, for instance, casein from cottage cheese is a good food just before bed. Avoid taking carbs before sleep.
The breakfast meal should be the heaviest meal of the day. It is when the body is in a catabolic state and uses all that you feed.
Supply the body with the right nutrients and see the good results for yourself. Consuming more meals helps stabilize the glucose levels in the bloodstream and builds more glycogen stores in the body so that your body doesn’t burn muscles for various metabolism activities.
Preparing food ahead of schedule is a good idea. Prepare all the meals the night before so that you don’t have to skip meals and run behind the diet plan.
Tip 6: Stay Hydrated
It is one of the most neglected steps.
People feel the need to binge eating when they get controlled by hunger when drinking water would be enough to give them that satiated feeling.
Drinking 8-10 cups of water, approximately summing up to a gallon is enough. Without enough water, the essential amino acids won’t reach the muscle tissues, glycogen stores cannot be built up in the muscle tissues, fats won’t be broken down.
Especially during a training session, instead of drinking sports drinks that are nothing but added sugar, drink plenty of water.
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