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Nutrition for Six-Pack Abs
Author: HyperStrike Personal Trainer
It seems that everyone is always asking how to get a “six pack”. The truth is we all have it -- some of us are just hiding it.
Anatomically, the six-pack comes from the Linea Alba and the three tendinous inscriptions crossing the Rectus Abdominus. Like I said … you have a six pack, you just may not be able to see it.
How do you uncover it? You have to lose body fat.
How do you lose body fat? Through a combination of diet and exercise. In this article we will address the diet component.
To lose body fat, you will need to create a calorie deficit, i.e. eat less and/or exercise more. To lose one pound a week you will need to create a deficit of 500 calories a day. In addition, the food you do eat should be nutritious food that doesn’t encourage body fat.
How do you start? To start, cut out the things you know are bad for you. There is a reason they call it junk food. Substitute water for soda. Eat lean meat, nuts, seeds and vegetables instead of candy bars. Don’t eat fried food. The point here is that foods loaded with sugar and fat are not good for you or your six-pack.
Next, figure out how much you need to eat. This can be done very simply with the Harris-Benedict equation. Or you can do it with more accuracy by having your Resting Metabolic Rate (RMR) tested. With this number you can more accurately create the 500 calorie deficit that you need to lose weight.
It is very important that you keep track of what you eat. Many people experience “calorie amnesia” and can’t figure out why they aren’t making progress. You need to write down what and how much you are consuming.
Remember that “adult” beverages are very high in calories and detrimental to your fat loss goals. Drink only in moderation, if at all.
Finally, it will help if you have a plan. Prepare a meal plan and shop for the week. Making sure you know what you are eating and when will help keep you on track.
Your six-pack is there. It is up to you to uncover it.
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