Workout routine and diet to help abs!?!
Question: I have already cut sugar, my vast diet of carbohydrates from my diet. What else can I do to improve abs as far as my diet goes. Also what workout can maximize results. Any info would be appreciated! When can I expect to see results??
Thanks in advance
Answers: I have already cut sugar, my vast diet of carbohydrates from my diet. What else can I do to improve abs as far as my diet goes. Also what workout can maximize results. Any info would be appreciated! When can I expect to see results??
Thanks in advance
ima copy and paste my awnser to those "how do i lose weight questions" it'll covor all aspects
Diet is far more important than exercise but you need exercise to get into very low body fat % or to increase the rate of fat loss
BAsic diet tips:
- Eat your BMR (basic metaboic rate) in calories you can google one.
- Eat 20% of your intake as fat try to include monounsaturated and polyunsaturated as much as you can instead of sat. fat, don't completely take sat. fat out though you need it to promote testosterone. Also don't eat it all at once.
-Eat your calories in several 6-8 meals a day, I could write papers on why this is so important but in a nutshell eating to many carbs or fat at once will lead to fat gain, than later when you have none you'll lose fat but lose muscle with it and overall lose less fat, in addition it makes your metabolic rate higher... this is pretty important
-Time your macronutrients, carbs and fat are the two macronutrients that will turn to fat, protien extremely rarely will turn to fat. You want to eat carbs before your workout whether it be lifting or cardio, and thrice after your workout in 6 hours, one immediatly, one 3 hours from that mark and another 6 hours from that mark. Do not eat carbs around times where your not active. Spread your fat calories out through the 6-8 small meals, add a little fat to a very lean meal, like a tablespoon of flaxseed oil.
-Eat protien EVERY meal. Every meal of the day it's important to supply your body with protien, for all functions, for repairing your muscle tissue after workouts, it's very thermogenic so it will increase your metabolic rate slightly, a lean protien diet lowers your insulin levels which makes burning fat easier... again lotta reasons.
-Drink plenty of water, if you don't drink enough your metabolism won't run at 100%, plus u'll feel hungrier.
-Consume any Fiber in the morning (along with protien) to kind of kick start your metabolism if that makes sense. It helps your body start burning calories right away.
-get plenty of vitamins and minerals, take a multivitamin if you have to because it will keep your metabolism running at a higher calorie intake.
-Your macronutrient ratio should be higher in protien than it is in carbs. Always stick with 20% fat
-Fight your will to starve yourself, because you won't lose anymore fat you'll only lose muscle.
-If you have trouble you might want to look at ketogenic type diets (atkins derive from this) but read up on it there's some health risks with it and although it's rapid fat loss ussually not all people will experience the right affect.
exercise tips:
If your doing cardio, which is most popular, steady and low intensity cardio can be done as much as you want. Most people suggest at least 40 minutes 3 times a week at minimum, but you can do far more than that.
High-intensity workouts are better in the long run such as HIIT, it is EXTREMELY time efficient, it's the only way to get into very low levels of bodyfat for most people. Google hiit to get an idea of how much better it is.
During weight loss people tend to tell you not to lift weights, however lifting to sustain or tone (high reps) is a very good way to increase your rmr alot (resting metabolic rate) it promotes muscle growth so your diet is less catabolic, (muscle loss) there are so many health benefits of it... I could go on forever.
don't exercise too soon before bed, and Make sure you exercise at a time where you can get your post-nutition every few hours.
I would suggest a diet rich in proteins and fats coupled with carbs....a combination of all these will help ur body be in a good condition and digest the exercise u put on it...but make sure u burn all this with enough of exercise.
For exercise...try exercises which concentrate on the development of ur abdominal region like the sit-ups, yoga will also help!
Get some protein. Check the ab-toning page below.
Check out this site for a great book which will give you all the information you need both for correct exercising to build your muscles and reveal your abs(they are already there but covered by fat) and how to eat healthily.
http://www.losebellyfatstrategy.com
ab-crunch would be beneficial, also take some protein supplements,,,,, Lying back on the floor raise ur toes and hands, briing 'em together, .and then slowly go down on the floor level., u dmay do this initially 5 times and slowly increase the time ...u will surely benefit...
Don