How to Get Six Pack Abs

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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 fat
• More 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

Two Types of Fat
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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 grains
• Note you need to exercise 60 mins a day.

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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
• Thats 3500 calories a week and 1lb of body
  weight
• The best scenario is to eat nutritionally well
  and exercise

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At What of Body Fat Do Abs Become Visible?
Men 10-12
Women 15-17
Women hold more body fat than men.
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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

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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.

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

• Magnesium and calcium
• Oral magnesium supplementation has been shown to
  improve symptoms of fatigue in persons with low
  magnesium levels.
• Eleuthero or Siberian ginseng
• Studies show that Eleuthero can help enhance
  mental activity as well as physical endurance.
• Coenzyme Q10
• This vital nutrient is involved in cellular
  energy production throughout the body.

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Other Natural Energy Boosters

• Ashwagandha
• An Avuredic herb prized for its ability to help
  the body deal with stress.
• Cordyceps
• A traditional Chinese medicinal mushroom that may
  help fight fatigue and boost energy levels

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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.
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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.

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Protein is Your Muscle Builder
Protein Food Sources
Meat Fish Chicken Turkey Breasts Jerky Pork Lentil
s Beans
Wheat Germ Soba Noodles Quinoa Yoghurt Nuts Edamam
e Eggs
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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!

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Nutritional Targeting

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

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

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

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Pre Workout Meal

• You 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

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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 protein
• Example
• Protein shake
• Chicken breast and sweet potato

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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

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Eat Well Eat Often
Eat every 3 hours, breaking meals in half if
necessary.
Why?

• 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

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How Much Protein?

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

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The Reason for Drinking Lots of Water

• Fat is mobilized through a hydrolysis process
• Insufficient liquids in the body will hinder fat
  reduction
• Dont wait until your thirsty, it would too late

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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

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Amino Acids are the Building Blocks for Muscle
found in Protein
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