Fit guys and girls with lean, defined midsections stand out more than a Sumo wrestler in public. Not only is a granite set of abs sexy, but a solid core acts as a muscular belt that helps to stabilize the trunk and reduce the risk of back injury. Read on for a surefire recipe to turn a flabby belly into a six-pack.
Take a stroll through any crowded public place and, if you're like me, you'll probably find it hard not to make a mental "ewwww" note as you notice all the women walking around sporting flabby muffin tops.
In case you're not familiar with the terminology, muffin top is a slang term used for a female whose flabby midsection spills over the waistline of her pants so that it resembles the top of a figure-killing, calorie-dense muffin.
I'm not sure if the problem is that there are so many more flabby females these days or so many more ladies exposing their abdomens regardless of their shape, but the muffin top epidemic has become so bad that manufacturers have gotten involved and re-introduced mid-rise jeans, which come up higher on the waist to eliminate or hide the muffin top.
I know that the women who read this site might be in less-than-rock hard condition and would never deliberately expose their flabby tummies and back-fat like this, but the point is, with so much flab in today's world, there's something special and uncommon about a tight waistline and rock hard set of abs.
Get Your Diet Right!!!!
If your abs are covered in a blanket of bodyfat, you can train them until you're blue in the face... it's not going to make them look more impressive. You can't significantly increase fat loss by doing ab work. The way to shed the fat is by following a properdiet and training program.
One of the best exercises for developing a great set of abs is called a "push-away." Simply push yourself away from the dinner table when you start to feel full! Here are some quick general tips for getting your diet right:
#1: Protein Comes First
Whether you follow a low carb, moderate carb, or high carb diet, they can all work equally well providing you get your protein in. Shoot for at least one gram of protein per pound of bodyweight and make sure you eat protein at each meal. Craving junk food? You can have it from time to time, but not until you eat your protein!
#2: Try To Avoid The 7 C's
Sedentary people who have been eating "normal" food come to me all the time and say they've made up their mind. They want to get in shape and want me to do a complete overhaul on their diet overnight. I am usually reluctant to do this.
The problem is that going from a standard diet (which is usually full of junk) to a hardcore bodybuilding diet overnight is sure to drive anyone totally crazy and only set them up for failure. It's not uncommon for people to literally get sick when they go from eating junk to eating nothing but egg whites and chicken breasts.
The reality is that it doesn't take many adjustments for most people to make dramatic dietary improvements. All it reallytakes is avoiding the real "diet killers" and eating more protein. I call these diet killers the 7 C's. They are Colas, Candy, Cakes, Cookies, Crackers, ice Cream, and Cereal. Limit those and you instantly improve your diet.
#3: If It Can Be Shot or Grown, Eat It!
So what qualifies for a healthy food choice? If in doubt, ask yourself whether you can shoot it or grow it. If so, you can eat it. This will automatically get you eating more whole, unprocessed foods.
You can grow oatmeal, potatoes, and rice. You can't grow Frosted Flakes or ice cream. You can shoot steak, chicken breast, and fish. You can't shoot Pop Tarts. You can grow corn on the cob. You can't grow corn chips.
There is one exception - dairy products. They don't really fit the description but they are okay, except for ice cream.
#4: Snack Smart
When it comes to snacks, it's hard to beat beef jerky, raw fruit, or protein smoothies. Mixed nuts are okay in moderation. Many of the low-sugar puddings and Jell-O's aren't really healthy, but are also okay as an occasional snack.
What you want to avoid are calorie-dense, sugar-laden foods like the 7 C's. The problem with these foods is that they are so full of calories, sugar, and bad fats that it's just too easy to eat a half-day's worth of maintenance calories without realizing it.
Exercise: Focus on Activity, Not Crunches
The harder you train, the more calories you burn. The more calories you burn, the more fat you shed. The more fat you shed, the leaner you get and the better your midsection will look.What burns more calories... a set of squats or a set of crunches? A leisurely stroll on the treadmill or a 15-minute gut-busting session of high intensity cardio? Those are no-brainers. Hard exercises and workouts where you really break a sweat will keep your metabolism elevated for hours after you leave the gym.
A 30-minute session of moderate cardio and a 10-set weight training workout consisting of squats, bench presses, and rows will both burn the same amount of calories during exercise — about 300 to 350 calories. However, by doing the intense weight training, your metabolism will stay elevated for an entire day afterwards, burning an additional 700 or so calories.
So, if you want to burn a lot of fat, make sure to prioritize weight training and higher intensity cardio. If you need additional activity, you can add low intensity cardio once you have a solid, more intense plan already in place.