1. Sports
Send to a Friend via Email
You can opt-out at any time. Please refer to our privacy policy for contact information.

I Need To Know What I Should Do To Get My Abs?

By

The Awesome Abs of IFBB Pro Mercedes Khani

The Awesome Abs of IFBB Pro Mercedes Khani

www.mercedes-khani.com
Question: I Need To Know What I Should Do To Get My Abs?
I have been working out for over a year now in order to build my abdominals. I have lost a lot of weight but to no avail and now I just look thin. I need to know what I should do and eat to build my abdominals?
Answer: Getting great abdominals is a combination of the following factors:
  1. A great diet consisting of (40% carbs, 40% proteins, 20% Good Fats), like the one I recommend on my Bodybuilding Nutrition Basics article works best for the purposes of losing body fat.

    Carbs should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli.

    Proteins should come from chicken, turkey, tuna, and lean red meats. Since you are focused on reducing body fat, dairy products and fruits need to be eliminated at this time, not because they are not healthy but due to the fact that the type of carbs contained in these foods may slow down fat loss.

  2. A good weight training routine that has you in the gym for 45-60 minutes four to five times a week, with an abdominal program that is performed at least 3 times a week. Please refer to the Weight Training Principles page for numerous articles on training routines.

  3. Enough cardio built into the program to start the fat loss process and burn some extra calories. 20-30 minutes, 3 times a week at a challenging pace should start producing results. For those of us with a slower metabolism, we may need up to 45 minutes 6-7 times a week. Please visit the Cardio Basics page for many examples of cardiovascular training routines.

  4. Finally, consume no more than your bodyweight x 12 in calories per day. On Sundays, increase this amount to 15 in order to increase the metabolism. Do the caloric increase in the form of carbs.

©2014 About.com. All rights reserved.