Are you wanting to finally reveal your abdominal muscles? People say that your 6 pack is made at home in the kitchen and not in the gym, and there is a lot of truth behind that. Follow this 6 pack
- Eat about 10-20% lower then your base calorie needs, for the day. The average man who exercises for about 30 minutes per day will burn about 2500-3000 calories per day, females around 1600 - 2000 calories per day, so cut between 250 to 300 calories per day.
- Eat between 5 - 6 meals per day, instead of 2 -3 bigger meals. Be aware of your portion size, as eating to much "healthy foods" can also hamper your efforts. If you're feeling way to full you're probably eating too much, so cut back, remember you're eating 5 - 6 times per day to keep your metabolism raised and energy levels steady, don't ruin it by eating to much in one sitting.
- Eat a source of complete, high quality, low fat lean protein with each meal, such as egg whites, lean meat, fish, protein powder, cottage cheese, etc.
- For your 6 pack
diet , opt for natural, complex carbohydrates such as vegetables, oatmeal, sweet potatoes, potatoes, beans, brown rice and whole grain pasta and breads. Approximately 50% of your calories should be from natural carbs. Slightly reduce your carb intake late in the day, after 7pm. Avoid refined, simple carbs that contain white flour or white sugar. - Make sure your total fats intake is low and saturated fats extremely low. Aim for 20% of your total calories from fats. A little bit of "good fat" like olive oils, nuts & seeds is essential. Those essential fatty acids actually assist the fat burning process.
- Drink heaps of water - if your exercising ensure your drinking around 3- 4 litres of water per day.
You can do all the cardio and 6 pack exercises you'd like, however if your planned 6 pack