Fine Tune Your Diet


If you want to fine tune your abs, you need to get one thing straight first: your diet

Getting the abs you've always wanted doesn't have to be a goal that you spend your entire life chasing. Most people can have that sleek, shredded abdomen if they just train hard and eat right. It is always the latter of these two components that keeps people from getting there. Sometimes, it's for a pure lack of discipline. But for some people, it's a matter of information - too much or too little of it can send your six-pack spiraling into Kegville. These five tips are the only things you should focus on with regards to what goes into your ab-focused nutrition

Pair these principles with some of the abs training programs in M&F and your chase for the midsection you've always wanted might start nearing its finish line

Focus on Protein

This sounds like a mass gain tip. However, it is also a get-lean tip. Focusing on protein is a proven method to melt the fat. Protein raises metabolic rate higher than carbs or fat. This means that every meal you eat gives you a boost in calorie burning
Protein has also been found to increase the release of natural chemicals produced by the stomach and brain that decrease hunger. Be sure that most meals you get in at least 30 grams of protein and total at least 1.5 grams of protein per pound of body weight per day

Time Your Carbs

When trying to get a ripped middle, you need to watch your carbs. We're not saying to eliminate all carbs, since carbs are what keep your muscle full. You just need to time your carb intake so that when you do eat carbs they go straight to your muscles and not your gut

There are three times of day when this is possible: first thing in the morning, right before workouts and right after workouts. Keep your carb intake under 1 gram per pound of body weight or less on workout days. If you weigh 200 pounds, that means you need to keep your carbs under 200 grams per day or less. A tip to do this is to take these three meals and eat half your amount over the three meals. That means - for the 200 pounder - 40 grams when you wake, 20 grams before workouts and 40 grams after. This prevents the hidden carbs in the foods you eat the rest of the day from adding up to more than your limit. On rest days, keep your carbs to just the 40 grams in the morning and keep all carbs minimal the rest of the day

Feed Frequently

Every time you eat a meal, especially a high-protein meal, you boost your metabolic rate. So eating smaller meals every 2-3 hours means you have 6-8 periods of boosting your calorie burning every day. Eating smaller, more frequent meals also helps you get lean because you are less hungry and therefore there is less chance of overeating. Eating smaller meals also means there is less calorie spill over to fat storing, as the calories you eat are more likely to get used for fuel and bodily processes like muscle recovery and growth

Dish Out the Dairy

Research confirms that eating dairy - a rich source of calcium and a high-quality protein source - can help to drop fat, especially the fat around the abs. Several studies have shown that a higher calcium intake from dairy consumption leads to greater fat loss. One study published in the Journal of the American College of Nutrition, found that subjects who consumed more calcium and low-fat dairy products had a smaller waist-to-hip ratio, meaning they had less abdominal fat

Use Ab-Fat Melting Supps

There are several supplements that have been shown to target ab fat. Green tea has research confirming its fat-burning benefits, but that's not all. Research reported in a 2005 issue of Medicine and Science in Sports and Exercise that exercise plus green tea extract reduced fat in the abdominal region by over 85% more than just exercise alone. Take 500 mg of green tea extract, standardized for EGCG, three times per day between meals

CLA (conjugated linoleic acid) is a healthy fat that can help you drop ab fat while helping to add muscle mass and boost strength. One study presented at the 2006 Experimental Biology Conference (San Francisco) reported that subjects taking CLA without dieting or exercising for six months not only lost about five pounds more body fat than the subjects who consumed olive oil, but their fat loss came primarily from the abdominal region. Take 2 grams of CLA with breakfast, lunch and dinner while following this program and consider taking it after you're done, as CLA benefits increase with time of use

For the same reason you should eat dairy as a protein source, you should supplement with 1000 mg of calcium per day, as it will augment your ab-specific fat-loss