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Eating For Ultimate Abs: Six Tips For A Six-Pack

Just about everyone I know who’s ever trained seriously, in almost any discipline, has focused in on their abs at one point or another. I know I have. There’s no denying that abs are a core (pun intended) component of perceived physical perfection, so it’s pointless to resist. Almost every magazine cover, advertisement, and billboard shows images of chiseled abs. “Ideal” waistlines have gone in and out over the years, but as a culture, we continue to celebrate abs more than ever.

Beyond that, abdominal training is simply important to all types of athletes. You use your abs every time you lift, twist, or even stand up. A powerful set of abs, along with a strong, balanced physique are big parts of the formula for overall physical health. And to everyone who says “visible abs aren’t necessarily strong abs,” I answer: That may be true, but I can still recognize a strong set when I see one.

Still, as this site and many others are happy to point out for you, you can’t train your way out of a poor diet. While there is an extraordinary amount of conflicting “expert” testimony when it comes to proper nutrition, there are tried-and-true techniques that millions of abs—sixes of millions of them, in fact—can agree on. They might blow your mind or they might be old news, but listen up either way. If you’re not following them, then it probably shows.

1 Fire It Up

First things first: You need to be aware of what you eat. The best way to do this is to prepare as many of your own meals as possible. When you cook for yourself, you can stay on top of exactly what every single ingredient is, and how much you use in preparation. The more knowledge and power you have the better.

When consuming foods made by others, you don’t know much for certain, and particularly when you dine out. Many times, even when prepared by “healthy” restaurants, meals are often served in oversized proportions and laden with gratuitous amounts of empty calories and chemicals. I’ve seen salads and sides that boast more than 1,000 calories per serving. No one will get abs eating like that on a regular basis.

2 Go Green

A lot of folks think I eat nothing but pull-up bars and tattoo ink. They’d be surprised to see how many leafy greens I consume on a daily basis. Everyone knows that green vegetables are excellent sources of vitamins, nutrients, calcium, and dietary fiber, but many don’t realize what a large role eating foods like spinach, kale and broccoli can have in sculpting amazing abs.

“People who have problems with self-control and portion size can’t go wrong when it comes to greens, which can be consumed virtually whenever you want.”

Greens, along with most vegetables, are extremely low in caloric intake. People who have problems with self-control and portion size can’t go wrong when it comes to greens, which can be consumed virtually whenever you want. Load two thirds of your dinner plate with veggies, and you’ll fill up with quality nutrition and decrease the temptation to make sketchier choices.

3 Avoid Processed Sugar

If you consume extra sugar and don’t metabolize it quickly, it will be stored as fat. Many of us, men in particular, tend to store this fat on our bellies. Clearly, a diet high in sugar will hinder you on your quest to a six-pack.

Processed sugar is among your abs’ greatest foes. By this, I am not just referring to white table sugar and high-fructose corn syrup, but to just about any product where everything has been removed but the sugar. This includes “raw” and “natural” sugars, not to mention many other misleadingly labeled sweeteners on the market, including such as “nectars,” “syrups,” and “cane juice.”

The natural sugars found in fruits and vegetables do not fall into this category; they have never been processed and are un-stripped of their natural fiber. They therefore metabolize slowly over time. An apple is not only sweet, it’s filling and free of processed sugar, making it a great snack for ultimate abs.

4 Drink More Water

One of the worst things about sugar is that it’s added to virtually everything. While it’s obvious that beverages like cocktails and soda will stand in the way of the quest for abs, many well-intentioned individuals still drink their sugar unknowingly in the form of flavored waters, sweetened iced teas, fruit juices, coffee drinks, and other treats. These products should be consumed minimally, if at all.

“Water improves metabolic rate and digestion, which helps you get leaner.”

Make it a habit to look at ingredients and nutritional information and take nothing for granted. Drinks are not always what they seem! A glass of orange juice has more than 100 calories and 20 grams of sugar. Water has none. The importance of taking in adequate H2O cannot be overstated.

Water also improves metabolic rate and digestion, which helps you get leaner. It hydrates and moisturizes, increasing your skin’s suppleness and enhancing your abs’ appearance. Furthermore, water removes toxins and reduces aches and pains, helping you train harder and recover faster.

5 Eat Less

There are many paths one can take in the quest toward ultimate abs. Lots of diets and eating styles have the potential to help you get lean, and I’m not here to tell you why one is better than another. But here’s a thought: Although there is no single weight-loss method universally proven to work perfectly for everyone in all situations, simply eating less comes close!

Having a ripped six pack requires having low body fat: 10 percent or less for men as a general standard, and 20 percent or less for women. A number like that simply is not attained without good old-fashioned restraint. Assuming you’re like most of us, if you want to show off that hard-earned definition, you will simply have to eat less. There is no way around it.

6 Live Life

Practicing restraint is one thing. Subjecting yourself to deprivation is another. The line between them is one you have to find for yourself, but a system that leaves you constantly wanting more will inevitably leave you dissatisfied. Long-term deprivation can lead to a backlash of bad habits, and usually counter-productive. I think it’s best to have a healthful, holistic approach to training and life. Look at the big picture. Food is meant to be enjoyed, and with the right mindset, you can do so and have your abs, too.

“Each one of us is a product of our own day-to-day habits. If you eat well 80-90 percent of the time, there is no reason you can’t indulge occasionally.”

Each one of us is a product of our own day-to-day habits. If you eat well 80-90 percent of the time, there is no reason you can’t indulge occasionally. This principle is true for desserts, “cheat” meals if you’re inclined to call them that, and even Thanksgiving dinners. They’re all fine because they’re occasional. Just make sure to be honest and hold yourself accountable; it’s not a “cheat” if you do it every day.

If you have good eating habits, there’s almost nothing you’ll have to avoid 100 percent of the time. This will leave you and your six-pack abs free to live happily ever after together. Keep the dream alive!


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About The Author

Danny Kavadlo is one of the world’s most established and respected personal trainers.

Beauty talk with cover model Claudia Jovanovski

Beauty talk with cover model Claudia Jovanovski We chat to March 2017 cover model Claudia Jovanovski about her beauty regime and lifestyle.On looking camera ready year roundWhen I think about my feelings in relation to my day-to-day appearance and having to be photo shoot ready at a moment’s notice, I don’t feel anxious or stressed as you might expect. Clean eating and being active is a lifestyle for me. When I receive a request to participate in a photo shoot, my immediate response is excitement and happiness.

Top facts about exercising in the cold

Separate the freezing facts from fiction with the low down from a Fitness First expert:

1. Burning more calories in the cold is actually a myth, the body actually uses more energy cooling down in the heat than it does in the cold.

2. As per point one, exercising in colder temperatures is healthier than exercising in summer because we use less energy to warm up in winter than we do to cool down in summer

3. As per evolutionary theory, we tend to store more fat in winter to keep ourselves warm and with that comes weight gain, so exercising in the winter is actually more relevant for that reason

4. In the winter most of us divulge in alcohol and enjoy ourselves more, alcohol actually encourages heat loss in the body, so when we do exercise outside it makes it harder to stay warm

5. In summer we drink a lot of water, whereas in winter we’re not as aware that we’re dehydrated. This is dangerous as when we reach this point the body loses the ability to regulate temperature, so hydrating in winter is actually more important

6. Static stretching in the cold brings an injury risk, because muscles have the same elastic properties as a band if you stretch too quickly without the appropriate range of movement, the muscle can tear. Aim for dynamic movements as these will increase blood flow to muscle and therefore warm them quicker, whilst improving joint flexibility as well. They will also activate more muscles rather than isolated stretching.

7. Protect hands and feet. Heat loss tends to come from the hands, feet and head, so wear gloves, good socks and a hat and you’ll tend to find it easier to regulate temperature. It’s not about wearing a fleece, it’s about protecting the places that heat escapes from.

8. Stay dry. If you run in the winter and you sweat into cotton, it will stay wet and won’t dry. Therefore your body struggles to heat up due to the wet cotton. Wear dry fit material which will dry quickly as you work out.

9. Avoid over dressing. A lot of people wrap up warm when they work out outside. You risk excessive sweating which can cause dehydration and use excessive amounts of energy. It’s ok to start a run cold as you will warm up and your body will self-regulate your temperature.

10. There is a risk of slipping in the winter so wear a rubber studded sole to ensure you have grip.

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