These days having the most defined abs gives you recognition amongst your friends at the gym and more importantly attracts all the right attention to you at the beach or public swimming pool; but the biggest question on most men’s minds is how to get a six pack? Apart from your buttocks, arms and legs your stomach area is one of the main areas that your body diverts its fat stores to; it is also one of the most difficult places to remove fat from. You can remove the initial layer of fat quite easily through focused exercises and dieting, but it is the adipose fat or stored fat layer near the skin that is difficult to burn off.
If you do a search on the internet, you’ll come across a long list of different free and paid for diets and exercise plans that guarantee you the perfect set of wash board abs in just a few weeks. Most of these have been created by professional nutritionists and personal trainers, some believing that a special diet is going to help them tone down their abs, while others use a mixture of exercise techniques to work off that flab from around your waist. With so many Ab programs available it’s hard to sift out the good ones from the bad, though the ultimate truth is there is no one perfect solution what works for one person may not work for you so finding the right diet can be a little hit and miss.
Less carbohydrates – Less is better in the case of carbohydrates, try to eat foods with fewer carbs such as brown rice, whole wheat pasta and organic potatoes. The reason for this is because once carbohydrates enter your system they turn into a chemical called glycogen, which is used as a source of energy by your brain and muscles. The problem is your body can only store a certain amount of glycogen at one time, so when too many carbs enter your body they are turned into stored fat and kept for later use. There are 2 types of carbohydrates, refined and complex forms, you don’t want to completely stop eating carbs, as your body needs it to produce energy instead eat more refined carbs. You will notice that when your system receives fewer carbs, it will start to use the stored fat for energy during work outs and this is what we want to help reduce fat from your abdominal region.
Increase your protein intake – More protein equals more muscle, remember you’re trying to reduce the amount of fat in your body and replace it with muscle. The more muscle you have the more energy your body uses to sustain this muscle mass while you exercise and while you are resting. Eat foods high in protein, such as eggs, low fat milk, peanut butter and low fat organic yogurt; you may also want to top this up with a whey protein powder supplement drink.
Lots of water – Get as many pure fluids in you as possible, the main rule of thumb for people who are dieting is to drink their own weight in pounds of water per day. Drinking several glasses of fresh mineral or distilled water after a heavy meal will help to dilute out the bad elements and keep your organs working smoothly. The fact is water can help flush out a significant amount of fat from your body without you having to lift a muscle, there is even a special fad diet that involves drinking only water for a week.
Keep doing cardio – Cardio exercises are the best form of direct calorie burning, studies have found that doing a moderate amount of low intensity cardio over a long time is more efficient at burning of fat then doing intense exercising over a short period of time. There is a peak window of time in which your body burn fat, your system takes 20 minutes to warm up to burning off calories and will stop after about 50 minutes to an hour. The idea is to only exercise long enough to reach your optimal fat burning zone and stop as soon as your body shuts down and refuses to burn off any more fat.
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