We explain you in few steps how to optimize your nutrition behvaviour!
Better Abs in 5 StepsNutrition, Training May 17, 2013 - 9:27 am
5 STEPS TO A BETTER ABS
#STEP 1 – EXAMINE YOUR DIET AND DIGESTION
If you have abdominal fat you can have great abdominal strength and great posture, but you won’t have a flat
abdominal or a six-pack.. No matter how many ab exercises you do, you’re still going to have an extra layer
covering the abdominals.
You need to burn off more calories than you take in to reduce body fat. For example fFast carbs spike insulin,
which halts fat-burning and boosts fat storage, particularly on top of your abs.
Carbs to avoid are white bread, white potatoes, regular sodas, sports drinks, table sugar, etc. Instead, choose
whole-wheat, rye or sourdough breads, oatmeal, sweet potatoes, fruits, vegetables, quinoa, legumes and brown rice.
#STEP 2 – DON’T DO ABS FIRST
To gain weight you need to focus on making your meals a habit rather than an afterthought. Your body is
pre-programmed with your genetic disposition. Also, if you have a very fast metabolism that digests and burns
calories quickly, you will need to consume more meals.
So even though you may limit yourself to the average of three meals a day (even if they may be high calorie meals)
your body is going to burn through these very quickly. You should focus on having five to six meals a day spaced two
to three hours apart so that your body is constantly being provided with something to metabolize and build
#STEP 3 – DON’T FORGET ABOUT YOUR BREATHING
Learn to relax more and try limiting any strenuous activity outside of the gym as much as possible so that when you
are in the gym you have the energy to put forth to good use. Rest is best and often one of the forgotten ways to build
muscle fast in between strenuous workouts.
#STEP 4 – HIGH INTENSITY
People have this misconception that the best way is to get on the floor and do a thousand crunches. It can work if
you are a beginner and 20 repetitions is the maximum you can do, but once you started working out for more then
20-25 repetitions, you abs will stop getting stronger or bigger.
You need to train your abdominal muscles like all the other muscle groups on your workout with max 15-20 reps
limitation for each set, it means you need to do powerful exercises or using additional weights. Abs can regenerate
very fast, so you should train them around 2-4 times per week.
#STEP 5 – DON’T NEGLECT ISOMETRICS
More formally known as the Weider Iso-Tension Principle, this means flexing a bodypart, such as the abs, and
holding that position (much like bodybuilders do when posing).
To do this, tense each muscle for 6–10 seconds, then relax for 6–10 seconds. Repeat for 10–20 sets. This is a great
way to hit your abs while sitting in your car, on your couch or at your desk.