What it Takes to Get Six Pack Abs

Your Abs are there

They are covered by fat

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Visceral Fat

Fat that surrounds your organs

This is beer gut fatMore effort to lose Responsible for

serious health problems

Subcutaneous Fat

Fat builds under the skin

Has less impact on health

Easer to lose than Visceral Fat

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Two Types of Fat

Target Visceral Fat from Within

Starts with a Healthy Nutrition Plan• Low in saturated fat (animal fats)• High in vegetables and fruits• Use coconut, salflower, sunflower, olive and grape

seed oils to cook• Complex carbs – lentils, beans, sprouted grainsNote: you need to exercise 60 mins a day.

Target Subcutaneous Fat

Subcutaneous fat is not directly affected by diet as much as visceral fat.• Cut down on caloric intake • Cut 500 calories/day• That’s 3500 calories a week and 1lb of body weight• The best scenario is to eat nutritionally well and exercise

At What % of Body Fat Do Abs Become Visible?

Men 10-12%

Women15-17%

Women hold more body fat than men.

Causes of Belly Fat

• Lack of Sleep• Stress• Bad eating or lifestyle

habits• Sugar & Bad Fats• Processed Foods• Alcohol• Lack of Exercise• Fast Food• Soft drinks

Chronic Sleep Loss Leads to 30-40% slowdown in Metabolism

Research has shown that sleep deprivation affects the appetite hormone ghrelin.

It also lowers the appetite suppressing hormone leptin.

Studies have shown sleeping 5 hours or less has an effect on these hormones.

A deficit in sleep will slow your metabolism and postpone your abs show.

Fighting Fatigue Naturally

Magnesium and calcium Oral magnesium supplementation has been shown to improve symptoms of fatigue in persons with low magnesium levels.Eleuthero or Siberian ginsengStudies show that Eleuthero can help enhance mental activity as well as physical endurance.Coenzyme Q10This vital nutrient is involved in cellular energy production throughout the body.

If you do run into a sleep deficit try these natural energy boosters to get you through the day and your physical training.

AshwagandhaAn Avuredic herb prized for its ability to help the body deal with stress.CordycepsA traditional Chinese medicinal mushroom that may help fight fatigue and boost energy levels

Other Natural Energy Boosters

Can Eating Protein Burn Fat ? It takes the body more energy to digest protein. Bonus for burning calories.

Eating more protein foods keeps the body fed while also allowing for fat to be burned more efficiently while exercising.

Upping your protein intake is leverage to burning fat.

Eating Protein to Burn Fat is a Two Step Process• Muscle is easier to burn for the body. Fat is last to be used by the

body for survival. Eating more protein will switch this process.

• You need a calorie deficit to begin the process of burning fat.

• Eating less calories regularly, the body will begin to lose weight.

• You need to eat more protein as you incur the calorie deficit.

• Upping your protein intake helps to preserve the muscle and

thereby focuses the body to shed the fat.

Protein is Your Muscle Builder

Protein Food Sources

MeatFishChickenTurkey BreastsJerkyPorkLentilsBeans

Wheat GermSoba NoodlesQuinoaYoghurtNutsEdamameEggs

How You Look is a Reflection of How You Eat

Eat wrong and you will stay fat no matter how much cardio you do.Eat wrong and you will stay skinny no matter how much weight training you do. You can enjoy dieting! Which is merely a lifestyle change that works and is good!

Nutritional Targeting

If you don’t eat enough calories or protein you won’t grow.

If you eat enough protein but take in too many calories you’ll grow muscle, but will not burn enough fat to see your abs.You must find the right balance of protein ratio to calories.

Losing the Fat

• If you give your body a bit more food that it burns you will gain weight. • The excess is stored as fat.

Requires You Keep You Body Burning More Energy Than Your Feeding It!

Pre Workout MealYou want a mix of complex and simple cabs to fuel you throughout your workout.Ideas:• Apple wedges and almond butter• Oatmeal with fresh fruit• Smoothie with fruits, greek yogurt, granola• Whole wheat toast with banana, peanut butter, cinnamon

Post Workout Food Intake

Immediately after your last rep…• You need carbs and protein – no fats! (slows digestion)• For every 2 gms of carbs eat 1 gm of proteinExample:• Protein shake• Chicken breast and sweet potato

Carbohydrates for Your Six Pack• You should eat between 2-3 gms of carbs per 1lb of

weight.

• 180 lb male would consume 60 -90 carbs per day.

• Set your target weight and then consume carbs accordingly

Eat Well Eat Often

• It stabilizes your blood sugar levels• Ensures nutrients are always available• Reduces cravings for sweets and fats• More effective glycogen storage in the liver and muscle

tissue• Your body wont cannibalize muscle during trainings

Eat every 3 hours, breaking meals in half if necessary.

Why?

How Much Protein?

• Find your ideal weight using a BMI calculator • Eat 1gm of protein for your ideal weight

The Reason for Drinking Lots of Water

• Fat is mobilized through a hydrolysis process• Insufficient liquids in the body will hinder fat reduction• Don’t wait until your thirsty, it would too late

What to Eat and When• Breakfast should be your heaviest carb meal of the day

(eggs, oats, fruits)• The body is depleted after a night of sleep and needs to be

replenished• Lunch is a balanced approach – carb reduction and always a

protein. (Chicken and vegetables, sweet potato, rice)• Your last meal should emphasize protein, any carbs should

be green vegetables, salad ingredients…• Fish is great for amino acids and a good choice for evening

meal

Amino Acids are the Building Blocks for Muscle found in Protein

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