Question: How do I get flat abs? I workout 4 times a week and every time I exercise I incooporate an ab circuit. I’ve been doing this for a couple months now and I don’t see much change in my mid-section. Am I doing something wrong?
The best way to get flat abs is through your food. This is going to be the most important part to getting a lean mid section. “Eating Clean” is an expression which simply means to consume only whole natural foods. This would consist of eating an assortment of fruits, vegetables, nuts, seeds, whole grain and lean protein. Also, cutting out foods that are processed or pre-package including meat products. When eating clean you will need to eat more often so expect to consume 6 meals per day, every 2-3 hours. Do that while drinking lots of water and exercising regularly you will turn your metabolism into a fat burning machine. This diet is allow your body to let go of unwanted fat. Depending on your body fat percentage and how well you stick to a clean diet will determine how quickly you see results.
It is a misconception that doing ab crunches or any other ab exercise will make your abs flat and visible. The truth is, most exercises such as squats, blurpies, push ups, box jumps, etc require you to engage your core which aids in strengthening and building your abodminal muscles. I would recommend that you focus mainly on eating as clean as possible. A good goal is to eat clean for 3 months while incorporating two 15 minute ab circuits a week at the end of your workouts. There are many benefits of eating in this way. Not only will you have a lean healthy physique but you will have an abundance of energy. Your eyes will be alert and bright. Skin will glow. You’re teeth and gums will look healthier. Another benefit is you won’t be hungry!
Here is a simple what you CAN and CAN’T eat list if you choose to eat clean from http://www.webmd.com
The Eat-Clean principles are:
- Eat six small meals a day.
- Eat breakfast every day, within an hour of getting up.
- Eat lean protein and complex carbohydrates at every meal.
- Have two or three servings of healthy fats every day.
- Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
- Control your portions.
- Drink 2 to 3 liters of water (about 13 8-ounce cups) every day.
The foods to avoid:
- Overprocessed foods, especially white flour and sugar
- Artificial sweetenersSugary beverages, such as soda and juice
- Foods with chemical additives like food dyes and sodium nitrite
- Foods with preservatives
- Artificial foods, such as processed cheese slices
- Saturated fats and trans fats
- Anti-foods — calorie-dense foods with no nutritional value