Eating for great abs
Many people spend hours in the gym, literally busing their gut, in the hope of achieving a 6 pack washboard stomach.
What many people don’t realise is that everyone has abs somewhere, it’s just some are hidden by the layer of fat around the stomach. If you would like to make your abs move viable then stop focusing on your crunches and start focusing on your diet. Follow these 6 simple tips and let your abs shine.
- Burn more calories than you take in daily
For your abs to be visible it is important that you burn fat around your stomach. Start by reducing the amount of Calories you consume on daily basis. Try and cut your daily calorie intake by approximately 10%, for the average male consuming approximately 2,500-3,000 Calories per day this means cutting calorie intake by approximately 250-300 Calories per day. This will help to promote a gradual fat loss of approximately 0.5kg-1kg per week.
- Quality protein with every meal
The body requires between 0.8g-2g of protein per kilogram of bodyweight per day, meaning the average 75kg male will require between 60g-150g per day. Protein feeds the muscles and helps to rebuild damage caused by exercise. Quality protein with every meal i.e. chicken, tuna, eggs, beans or whey protein helps to increase satiety (feeling of fullness) and reduce the chances of snacking on simple carbohydrates later in the day.
- The right type of carbs
Follow the Glycaemic Index (GI) to help identify which carbohydrates are best for main meal times (low GI) and which carbs are suitable for before and after training (high GI). Fruit and vegetables high in fibre (i.e. broccoli, split peas, apples and bananas) also work as a bulking agent helping to leave you feeling fuller for longer.
- Never skip a post-training protein shake
The most important tip of all! Never skip a post-workout protein shake. The window of opportunity starts from the moment you finish exercise to approximately 45-minutes after. Make sure you replenish the muscles with protein as recovery. Musashi Lean WPI and Musashi P30 are both great protein powders for triggering muscle recovery and starting the building process.
- The right type of fat
Saturated fats i.e. chocolate, cheese, doughnuts & biscuits are no good for the abs. These type of fats should be reduced and good fats such as olive oil, avocados, nuts and oily fish should be included regularly.
- Remember the 80/20 rule
Nutrition is the key! Approximately 80% of your results will come from your diet and 20% will come from your training. Eat well, train hard and gain results!