"abs are built in the kitchen". The truth is that no matter how many abdominal exercises you do, or for how many repetitions, if you do not follow a bodybuilding diet that emphasizes fat burning you will never get to see your abs. If you go to an anatomy class in college, you'll see that even without exercise, everybody has a great set of abs. However, they are covered by a layer of fat and water. In order for you to be able to see your abs, you need to get your body fat to be low enough for the abs to show. For men this comes out to be a body fat level below 10% body fat and for women below 13%. Typically, guys that have a well defined "six pack" hover at around 6-7% body fat and women at 11-12%.
Since you are focused on reducing body fat, dairy products and fruits need to be eliminated at this time; not because they are not healthy, but due to the fact that the type of simple carbs contained in these foods may slow down fat loss.
Carbs should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli. Proteins should come from chicken, turkey, tuna, and lean red meats. Fats should come from monounsaturated and polyunsaturated sources. Canned extra virgin olive oil and flax seed oil should be the main sources of these.
Enough Cardio built into the program to start the fat loss process and burn some extra calories. 20-30 minutes, 3 times a week at a challenging pace should start producing results. For those of us with a slower metabolism, we may need up to 45 minutes 6-7 times a week.
Since you are focused on reducing body fat, dairy products and fruits need to be eliminated at this time; not because they are not healthy, but due to the fact that the type of simple carbs contained in these foods may slow down fat loss.
Carbs should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli. Proteins should come from chicken, turkey, tuna, and lean red meats. Fats should come from monounsaturated and polyunsaturated sources. Canned extra virgin olive oil and flax seed oil should be the main sources of these.
Enough Cardio built into the program to start the fat loss process and burn some extra calories. 20-30 minutes, 3 times a week at a challenging pace should start producing results. For those of us with a slower metabolism, we may need up to 45 minutes 6-7 times a week.
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