Six pack abs. Is that your dream? Well, if it is, then I can give you a few tips on what it takes to get there. However, the real question is, are you willing to do what it takes? Getting ripped is a much bigger undertaking than what most people realize.
To get lean enough for defined abs, most men need to be approximately less than 10% body fat and most women need to be less than 20% body fat. To achieve this, it requires a certain disciplined mindset and a lifestyle that many are not willing to adapt to. This means possible trade-offs with social events, hobbies, and other special interests.
If you are still interested, it means you might be one of the elite group that has what it takes to achieve the all mighty “six-pack” goal, considering you are otherwise an average healthy adult with no other health conditions. If you are, then here is a brief list of some of the basics of what it takes to achieve this goal:
Eat Protein and Vegetables for Every Meal.
Eat slowly, until satisfied at 95% of your meals.
Include 1-2 palm sized portions of protein dense foods each meal.
Include 1-2 fist sized portions of fibrous vegetables in each meal.
Include Healthy Fats at Most Meals.
Eat 1-2 thumb size portions of essential fats in each meal.
Essential Omega 3 fats can be found in fatty fish like salmon, sardines, mackerel, cod, herring, lake trout, and canned light tuna. They can also be found in olive oil, avocado oil, and flaxseed oil.
Eat a Small Amount of Carbs Post-Workout Only.
The primary function of carbohydrates is to provide the body with energy, and complex carbohydrates do this more effectively.
Examples of whole grain complex carbs are brown rice, barley, buckwheat, bulgur wheat, oats, wild rice, and spelt.
Allowed to eat desserts/processed foods once every 1-2 weeks, within reason.
Allowed to drink a caloric beverage once every 1-2 weeks.
Exercise Intensely 4-5 Times Per Week.
Exercise (Strength training and Cardio) 60-75 minutes daily, with 4-5 sessions breaking a sweat.
Muscle burns fat. Don’t underestimate the power of lean muscle mass. Don’t get caught in the “cardio is king” trap. Weight lifting is a necessary component in overall fitness and achieving the goal of six pack abs.
Get at Least 8 Hours of Sleep Each Night.
What happens if you don’t? You get sick. Your heart suffers. Your cancer risk increases. You can’t think. You’re forgetful. Your libido diminishes. You gain weight. Your risk of diabetes increases. You’re accident prone. Your skin suffers. Sounds like enough reason to me to make sleep a priority!!
Now, you have been given the basics to achieve your goal. Do you have what it takes? Do you think you have it, but need a little help with the details or accountability? That’s what we are here for!! Ladies, schedule with me, Men schedule with Brian and we will coach you through the entire process!!
Click here to schedule your consult!
Sources:
How eating fish helps your heart. (2019, September 28). Retrieved October 14, 2020, from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
Simple carbs vs. complex carbs: What's the difference? (n.d.). Retrieved October 14, 2020, from https://www.medicalnewstoday.com/articles/325171
Marcin, A. (2019, May 12). 10 Things That Happen to Your Body When You Don't Get Enough Sleep. Retrieved October 14, 2020, from https://www.healthline.com/health/healthy-sleep/what-happens-to-your-body-when-you-lose-sleep
How to Answer 3 of the Most Common Nutrition Questions Like a Pro. (2020, January 22). Retrieved October 14, 2020, from https://www.ideafit.com/nutrition/how-to-answer-3-of-the-most-common-nutrition-questions-like-a-pro/