You regularly incorporate core exercises into your fitness routine, but you still can’t see your washboard abs? Could your diet be a problem? A balanced diet is the most important factor if you want to get a six pack. We’ll show you how to get there.
Washboard abs or a flat stomach are not for everyone and are not a sign of how fit or strong you are.
Setups ≠ Six pack!
Many people make the mistake of limiting their workouts to ab exercises (eg crunches, sit-ups, etc.) to build definition in their abdominal muscles. News flash: This is not the correct method. If you want to get rid of the layer of fat around your midsection, you need to focus on full body exercises: Push-ups, Burpees, squats, lungsAnd The planks Strengthen your entire body and burn more fat. Core exercises are also important for your overall health. And improve your general mobility.
Your Determines body composition Whether you will be able to see your abs or not. If you really push yourself and work out four or five times a week but eat an unhealthy, high-calorie diet, you’ll never see your washboard abs.
do you know…
…men can see their six-pack abs with around 12% body fat? For women it is around 17%. The number may vary from person to person, though.
So, how do I reduce my body fat?
If you want to lower your body fat percentage, you will need patience and self-discipline. Your body will not change from one day to the next. Two important factors in reducing your body fat (and showing off your body Washboard abs) are different in your exercise and healthy diet.
training For washboard abs
Focus on interval training and full-body workouts to increase fat burning. And mix with it Basic training. Benefits include better posture, reduced risk of injury, and improved (running) performance..
If you really want to be successful, you must work hard. Regularly – ie at least three times a week. Add variety to your workouts, so you’re always challenging your body in different ways. I training plan Adidas Training App Get you on the right track with a six-week plan for a washboard belly.
Six Pack Nutrition
You have to burn more energy than that to lose body fat. If you achieve a calorie deficit, you will lose weight. However, there are limits – make sure you’re getting enough calories. An energy deficit of between 300 and 500 calories is a safe guideline for healthy weight loss. By gradually reducing your body fat percentage, you are less prone to the yo-yo effect.
Curious about your total daily energy expenditure? Calculate yours here:
And don’t forget to include All three nutrients In your daily meals – protein, carbohydrates and fats.
The ratio of macronutrients should be:
- 55% carbohydrates
- 15% protein
- 30% fat
Choose natural, unprocessed foods instead of fast food and processed foods. If you make your own meals with healthy ingredients, you’ll know exactly what you’re putting into your body.
Carbohydrates are not the enemy.
You don’t need to eat a high-protein, low-carb diet to lose belly fat. And get washboard abs.. At the end of the day, it’s all about how many calories you’ve consumed.
do you know?
Carbohydrates and protein have about the same number of calories (4 calories) per gram.
This is a good idea when you eat your carbs. Plan High carb foods Before and/or after intense exercise. Carbohydrates Not only are they great for your digestion, they Gives you energy and speeds up the recovery process. Fiber-rich foods promote digestive health and keep you feeling fuller for longer.
Complex carbohydrates include:
- Fruits and vegetables
- Whole grain bread and pasta
- Brown rice
- (Sweet potato
Simple carbohydrates include white flour products, sweets and desserts, sugary drinks and fruit juice. If you want to expose your abs, you should avoid it.
Protein is key to muscle growth
It’s true: if you want to build muscle, you have to eat. Plenty of high protein foods. However, the amount of protein that our body needs for muscle growth is usually overestimated.
You don’t need to get your protein from animal products. There are also many plant protein options. Many pLent-based protein foods contain unsaturated fatty acids, which means you should eat more of them.
Good sources of protein:
- Tofu and soy products
- Lean meat
- Milk and milk products
by the way:
You can really build muscle on one Vegan diet And improve your performance.
When you eat high-protein foods, make sure you eat a variety of foods. This way you will ensure that your body is getting all the essential amino acids.
Does eating fat make you fat?
Fat contains the most calories of the three nutrients.. One gram contains 9 calories which is twice the amount of carbohydrates and protein. But that doesn’t mean you should eliminate it from your diet. It’s all about quality and quantity.
These foods provide essential fatty acids:
- Vegetable oils (olive oil, rapeseed oil, hemp oil, and linseed oil)
- Nuts and seeds
- Fatty fish (eg herring, trout)
Avoid sausages and other cured meat products, as well as anything fried.
Don’t forget to hydrate…
You are Drink plenty of water? If you drink fruit juice and sugary drinks, don’t underestimate the liquid calories you eat. Too much sugar can be detrimental to your weight loss success. You should too If you want a six pack, cut out alcohol or stop drinking.. It is loaded with calories and slows fat burning.
Nice to know:
Alcohol has about the same number of calories as fat (7 calories per gram).so it should only be consumed in moderation.
Drink 1.5 to 2 liters of water daily. You should drink even more in hot weather and when you exercise. If you exercise for more than an hour, an additional 0.5 to 1 liter of water will rehydrate you. Electrolyte drinks only make sense if you do long endurance training. Calculate your individual daily fluid requirement here:
Six packs Nutrition plan
Now you know which foods are especially important for revealing your abs. We’ve put together two plans to give you an idea of what your meal might look like. These are just examples to help you draw attention. It is up to you whether you want to have snacks between meals. At the end of the day, it’s about how many calories you eat and how many you don’t. How many times a day do you eat?.
- Female, 65 kg, moderately active (eg 30 min jogging), approx. 1,900 calories
- Breakfast: Banana Pancakes with Oats (516 calories)
- Snack: 1 ball of energy (195 calories)
- Lunch: Red Lentil Curry with Brown Rice (502 calories)
- Snack: Blueberry and Kale Smoothie (320 calories)
- Dinner: Greek chickpea salad (287 calories)
- Man, 80 kg, moderately active (eg 30 minutes of body weight training), approx. 2,500 calories
- Breakfast: Shakshuka with 2 slices of whole grain bread (425 calories)
- Snack: Homemade granola bars (250 calories)
- Lunch: Buddha bowl with quinoa (770 calories)
- Snack: Strawberry Banana Oatmeal Smoothie (380 calories)
- Dinner: Tomatoes stuffed with beef (630 calories)
Six Pack Nutrition iin short
If you want to see definition in your abs, a healthy diet is just as important as combining your exercise. Don’t give up. And be patient – You can get Washboard The abs you’ve always dreamed of!
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