A six-pack is one of the aesthetic benchmarks of having a fit body, and it's not the easiest to attain. In reality, everyone has a six-pack, it's just that a layer of flab so happens to prevent the muscles from showing.
So how does one get rid of it? Getting those abs to pop requires exercise and a good diet. There are, however, specific adjustments to your nutrition you can make to reach your six-pack goals faster. Here are five key tips to eating for those sculpted abs.
EAT MORE PROTEIN
Protein is the foundation to building muscle mass. When you consume protein as your main dietary source, not only does your body burn calories to digest it, protein incites something called anabolism in your body to create lean muscle mass. Eating more protein is a positive step to revealing your six pack. An ideal gauge of how much to eat would be 1g to 1 pound of body mass, and if that number is daunting, there are always protein supplements to help. After all, there's only so much chicken breast you can chow down. Check out our protein powders here.
INCREASE THE NUMBER OF MEALS YOU EAT
Aside from consuming more protein, you need to eat more frequently in general. While eating less helps you lose weight and fat, you're not maximising your full fat loss potential. Eating two or three large meals a day causes your blood sugar levels to destabilise, and that causes an increase in cravings for fatty, sugary foods. It's a vicious cycle. Counteract that by having five to six small meals a day. This allows your liver to store glycogen effectively, which leads to your body preserving, instead of breaking down your muscles when you're hungry. You'll also be less prone to succumbing to cravings due to a regulation in blood sugar levels.
VARY YOUR CARBOHYDRATES
While most nutritional platforms advise that you stick to vegetables as your main carbo source, it's good to switch things up once in awhile. Try consuming slow carbs and brown grains alongside your vegetables for a more rounded nutritional profile. The last thing you want is a caloric deficit from your greens, as they're known to be low in calories. You're trying to lose fat and gain muscle, not lose weight entirely. As a gauge, 2-3g of carbs per pound of body weight is ideal.
It's a known fact that cutting out sugary drinks from your diet is a foolproof way to lose some stubborn pounds, but relying on water delivers so much more benefits than weight loss. Water is extremely important for protein synthesis, and energy provision. You can't deliver the amino acids from the protein you're consuming without adequate water in your system, and you'll also feel more lethargic. Dehydration also leads to a lapse in your capacity to burn fat, so not drinking enough water is detrimental in more ways than one. Drink at least 3-4 litres of water a day, and reap all the difference it makes.
TAKE A FAT BURNER
If the pesky pounds won't come off as fast as you need them to, then there are fat burning supplements on the market to help. Fat burners are not miracle pills. Instead, when coupled with an effective exercise regimen and a sound diet, they can help accelerate your body's fat burning abilities. Fat burners primarily use stimulants and other ingredients that incite thermogenesis in your body — the process by which your body burns fat in reaction to increased heat. However, these aren't the best option for those with caffeine sensitivities, but if you don't have that, these will get you out of the plateau. Check out our fat burners here.
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- August 15, 2017
- Beatrice Bowers