It is that time of year again, that time when you finally decide after all your half arsed efforts you are finally going to stick to the plan at ALL costs and get your abs out! Before you rush to the newsstands and get fed the wrong information on why you need to be doing upside fruit bat crunches, wiggle wiggle sit ups and balance board core star jumps remember this – abs are made in the KITCHEN. Everybody has abdominal muscles the only thing that differentiates yourself from the guy on the front cover of the magazine is his body fat levels. Sure, some of us have better looking abs than others which is down to our genetics but above all else it is firmly down to body fat levels. So guys, here is a very simple approach to eating for abs. Yes there are several ways to skin a cat, but I think this a very easy one for most people to follow.
It is widely recognised that every pound of body fat has 3,500 calories of energy. Logically then it makes sense that you need to be burning an extra 3,500 calories a week if you want your body fat levels to drop. With that said I believe 10-12 calories per pound of body weight is a great place to start for you. For a 200lb male this would be anywhere between 2,000-2,400 calories – my advice would be to start at the higher end of the scale and work your way down as you progress with your transformation.
Calories are one thing, but to exclusively rely on their values would be naïve. It would be equally stupid of me to say precise macros WILL give you results because everyone’s body works differently. Having said that, I would always recommend 1.5g of protein per pound of body weight. Carbohydrates and fats are a very individual topic – if you WORK with carbs then go for 1g per pound of body weight and then around 20g of healthy fats a day. If fats WORK better for you then go with 50g of carbs a day post-workout and get the rest of your calorie allowance from healthy fats.
Thermogenesis is fantastic for fat loss, in a nutshell it increase your basal metabolic rate which leads to more calories being bruned throughout the day with no effort on your behalf. To stimulate thermogenesis via food make sure you eat every 2-3 hours because when food is digested your BMR shoots up. Add plenty of fibrous greens because these are ‘free’ calories which means the amount of calories it takes to digest them covers the amount they put into your body – AND they don’t have a negative impact on insulin sensitivity either.
Following these simple guidelines should help accelerate your fat loss for the summer! Next in line is getting your training on track specifically for fat loss, so we will be going over that in part 2 of ‘My Abs’ series.