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The Golden Nutrition Rules For Getting Six Pack Abs Part 2


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After having discussed some of the most important nutrition tactics to get six pack abs, it`s time to take the discussion further. If you haven't read the part 1 of this piece, click here. So here we go again. 

5) Create And Stay In A Deficit 

Consume less calories than you burn during a 24 hour period. Do this consistently for few weeks or months depending on your current body fat percentage. No matter what workout plan you are following or whatever fitness guru is designing your diet plan, if you are not near 10-14% body fat, you will not see the abs. I`ve mentioned a range of body fat % here since some people can see their abs popping even at 14% while some need to get to a single digit to make them visible.

The Golden Nutrition Rules For Getting Six Pack Abs Part 2© Youtube

6) Don`t Forget Fat

'I eat almost zero to very little amount of fat but I still don't see my abs'. This is completely idiotic. The reason is simple. In most cases, especially vegetarians, people over-consume carbohydrates and ditch fat thinking that fats will make their tummy big. Nothing can be farther from truth. Having 20-30% calories from fat in your diet is extremely important. This serves two purposes:-

A) Having the required amount of fat in diet will regulate key *** hormones like testosterone in men. Optimal levels of testosterone will help building more muscle. More muscle also means lower levels of body fat (provided you are not eating excessive calories), thus paving a road to six pack.

B) Since fat takes longer to digest, it will keep your tummy full for longer period making it easier to remain in deficit.

While it's good to avoid fats from junk food, there is absolutely no need to ditch good fats coming mostly from monounsaturated fat along with some saturated fat. 

The Golden Nutrition Rules For Getting Six Pack Abs Part 2© Mensjournal

7) Stay Off Alcohol

Now that the IIFYM trend is quite popular, people think they can eat or drink whatever they want as long as they match the calories. However, in the process, they forget that 'a calorie is not just a calorie'. Remember, quality of the food impacts your body composition. Long term alcohol consumption not only reduces testosterone levels but also makes it difficult to lose fat. Alcohol is known for stimulating appetite. That`s why you will see yourself reaching for hot wings, French fries and what not after consuming. Moreover, alcohol's presence in the blood is considered toxic by the body and it starts digesting it first, slowing down the digestion of fat, protein and carbohydrates.   

Note- An athlete consuming alcohol occasionally may not see any bad effects on his physique. Thanks to high intensity exercise and extreme diet control. But the same can`t be said for an average Joe working out 3-4 times a week spending rest of the time on desk.

8) Watch Sodium Intake

While less or more sodium will not make any difference in your fat loss, it can surely affect the way you look TEMPORARILY. This should be the last thing you can watch out for. Don`t even think of cutting sodium if you aren't already lean enough. Excess sodium intake from snacks or from foods can cause you to retain water. That`s why you will see bodybuilders and someone preparing for a photo-shoot completely cutting out salt intake in last few days leading up to the shoot to get a dry look.

Daman Singh is an internationally certified sports Nutritionist and an athlete competes in Strongman and powerlifting without the aid of Anabolics .He also runs a YouTube channel named :- SIKHSPACK and you can follow him on Instagram and trains Drug free population .

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