Abs Are Made In The Kitchen
The good news is, we all have a set of 6-pack abs. The not so good news is that some of us have more fat covering them than others. And that's what it all boils down to ...
Lowering body fat.
You cannot out-train a bad diet, and it becomes clear that what you eat is going to be the primary factor in getting your core summer-ready.
Top 5 Nutrition Rules for Washboard Abs:
1. Think Fiber, not carbs.
Foods high in fiber normalize blood sugar levels and keep you feeling full longer. Some of the best sources for dietary fiber include
Raspberries
Cauliflower
Collard greens
Broccoli
Swiss chard
Spinach
Celery
Cabbage
Grapefruit
Green beans
Have 2 servings of vegetables with each meal.
2. Limit complex carbohydrates to your post-workout meal.
It's perfectly fine to consume complex carbohydrates such as sweet potatoes, oatmeal, and whole wheat grains. However, only eat these foods after you've "earned" them, which means that they should be limited to your post-workout meals. Your body will use these carbohydrates to replenish your depleted muscle energy stores and to enhance recovery.
3. Eat Real Food.
Remember the rule, "The best foods are those that you can pick form a plant or hunt". These foods would have no extra processing or refining like those found in boxes and cans.
4. Water.
Besides the obvious fact that staying hydrated will help you feel satiated, water actually helps the body metabolize stored fat by keeping our kidney's functioning properly. Drinking water is also the best treatment for fluid retention. Toxins and wastes are flushed from our body by the fluids we drink.
5. Be Prepared.
Ok, granted, this isn't really a "nutrition" rule per se, but it's extremely important.
We're an on-the-go society which is why fast food chains are so popular. However, if you're looking for that 6-pack, you're going to have to find alternatives to even the 'healthy' food choices found in those fast food chains. With a little planning, this isn't all that difficult.
Keep healthy snacks on hand such as snack size,
low fat cottage cheese
fresh fruit
nuts and seeds
string cheese
pre-cut vegetables
hummus
Once a week spend some time doing prep work in the kitchen. On Sunday I'll often grill up 5 chicken breasts so I have a quick source of lean protein on hand throughout the week. I'll also precut veggies so I can just grab them and go.
A little prep work goes a long way.
I would love to hear your nutrition tips for getting washboard abs.
Lowering body fat.
You cannot out-train a bad diet, and it becomes clear that what you eat is going to be the primary factor in getting your core summer-ready.
Top 5 Nutrition Rules for Washboard Abs:
1. Think Fiber, not carbs.
Foods high in fiber normalize blood sugar levels and keep you feeling full longer. Some of the best sources for dietary fiber include
Raspberries
Cauliflower
Collard greens
Broccoli
Swiss chard
Spinach
Celery
Cabbage
Grapefruit
Green beans
Have 2 servings of vegetables with each meal.
2. Limit complex carbohydrates to your post-workout meal.
It's perfectly fine to consume complex carbohydrates such as sweet potatoes, oatmeal, and whole wheat grains. However, only eat these foods after you've "earned" them, which means that they should be limited to your post-workout meals. Your body will use these carbohydrates to replenish your depleted muscle energy stores and to enhance recovery.
3. Eat Real Food.
Remember the rule, "The best foods are those that you can pick form a plant or hunt". These foods would have no extra processing or refining like those found in boxes and cans.
4. Water.
Besides the obvious fact that staying hydrated will help you feel satiated, water actually helps the body metabolize stored fat by keeping our kidney's functioning properly. Drinking water is also the best treatment for fluid retention. Toxins and wastes are flushed from our body by the fluids we drink.
5. Be Prepared.
Ok, granted, this isn't really a "nutrition" rule per se, but it's extremely important.
We're an on-the-go society which is why fast food chains are so popular. However, if you're looking for that 6-pack, you're going to have to find alternatives to even the 'healthy' food choices found in those fast food chains. With a little planning, this isn't all that difficult.
Keep healthy snacks on hand such as snack size,
low fat cottage cheese
fresh fruit
nuts and seeds
string cheese
pre-cut vegetables
hummus
Once a week spend some time doing prep work in the kitchen. On Sunday I'll often grill up 5 chicken breasts so I have a quick source of lean protein on hand throughout the week. I'll also precut veggies so I can just grab them and go.
A little prep work goes a long way.
I would love to hear your nutrition tips for getting washboard abs.
Replies to This Discussion
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Permalink Reply by Terie (aka SpinDiva) on -
Hello again Nancy. So glad you posted this article, comes at a great time for me as my youngest child is no longer a baby and I can't use him as an excuse for my poor abs. I feel I have strong abs, I can hold a plank for some time and do lots of things that require abdominal strength, however, I am one of those holding onto body fat around the middle. Now I don't look like I'm bulging out of my clothes but I don't like what I see or feel at the end of the day.
I have recently decided to revisit my fitness routine. I started doing more high intensity training, like boot camp training to help burn more fat--lots of anaerobic work in this new routine but I feel so fantastic after. I also started eating more salads again. I got lost in the veggie world and the busy world of motherhood and have not been as good about eating all the right foods. Guilty as charged!
Getting more creative with my salads is a great way to add vegetables and protein without getting bored. Some new additions are:
Avocado--love this, high in fat but all good fat
Mache (Lambs Lettuce)- so tender and yummy I can eat this as I cook dinner
Pepperoccini - little peppers come in a jar great in a greek salad
Beans -- any color, I love black beans with brown rice
Walnuts or Almond
Craisins
Leftover chicken or fish
Cooked egg white
I think that about covers it. I'm doing well staying satisfied but when I feel the urge I drink my green tea and once in a while I do give myself a treat but I keep it under control.
Thanks again...it's been a while, but I'm still around reading and staying on top of things.
Terie
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