Diet if you don’t have the definition in your abs that you want it is because of the extra fat that is sitting around your waist line. Please understand this next point and take it very seriously, you can’t “spot reduce.” You can’t just do some crunches or some sit-ups and end up with a six pack. To lose extra fat in your mid-section region, you’ll need to lose weight all over your body. Controlling your diet is the best way to reduce your body fat.
Replace bad carbohydrates with protein in your daily diet, this forces your body to burn more body fat for fuel, therefore, the fewer bad carbs you consume, the more body fat you burn. So to maximize the amount of abdominal fat you use for fuel, you’ll drop your carbohydrate intake very low on days you go through resistance workouts, which should be 3-4 days a week.
“Good” carbs are not processed and contain a fair amount fiber (i.e. whole grain bread, oatmeal and whole-grain cereals, legumes, veggies, fruits, etc.) “Bad” carbs are refined or processed (i.e. white bread, white pasta, soda, sugary foods, including ice cream).
- Fish & Seafood- Seafood is one of the best sources of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.
- White-Meat Poultry- Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
- Beans- One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
- Protein on the Go- Grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 10 grams of protein, and is low in sugar and fat.
In conclusion it was reported in an issue of the International Journal of Sport Nutrition and Exercise Metabolism, individuals getting 40% of total daily calories from protein, while also following a weight and cardio exercise program, lost more than twice as much body fat and more important for aesthetic purposes- more than twice as much abdominal fat as those getting just 15-20% of total daily calories from protein and following a cardio-only exercise program. Diet, Cardio, and Strength Training all work collectively to give you the stomach you want!
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the largest bootcamp in Chicago The No Excuse Bootcamp and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit www.chicagofit4life.com